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Weight Training In talking about weight training, you have to be careful to add baseball to the discussion. It is my belief that if you train too hard, you can hamper your ability to play effectively. The first thing to remember is that you need to lift for endurance and not for size or muscle mass. In essence then, you need to lift less weight with more reps compared to more weight with less reps. If you develop too much muscle mass, your body will have less functionality in agility and flexibility. You definitely do not want too much tension in your muscles. We also need to discuss another situation, which comes into play at the high school level. You may have the problem of an insistent football coach wanting your kids to be lifting during the spring and summer...during your season. As discussed above, this could be detrimental to your pitching staff. I believe that you do not want to lift much at all during the season. Let me explain why. First of all when you tend to lift in the off season of another sport and/or during baseball with tough schedules...chances are you won't lift but a few times a week. Your muscles lose their tone after 72 hours of off time. So every time an athlete lifts during this time he has the tendency to get sore. I have seen it occur many, many times. I certainly don't want my pitcher's muscles to be sore on a start day, or for his weekly big pen workout day. Here is then what I require my pitchers (as well as the rest of the team) to do during the season... I require all of my players to get two tennis ball cans and fill them to the rim with sand and then tape them up completely. This is what we use to lift. Arms Shoulders Back Stomach Legs