Training Tip of the Month

"To make your rotator cuff training more effective you need to be sure that you're keeping the ball in a good position in the socket. Two simple ways to do that is to monitor your shoulder with your non-working hand and your elbow with your eyes."

In-Season Baseball Training- Band External Rotation _ The band external rotation is one of the most commonly performed exercises by baseball players on the field and in the gym. It is also one of the most common incorrectly performed exercises. _ In the video above I cover two frequently seen mistakes with this exercise and how to correct them in order to make the exercise much more effective. _ By learning how to set up correctly and actually have good ball-in-socket movement will go a long way in keeping your shoulders strong and healthy. _ Thanks to @calebdoyle for the demo. _ And thanks to @thestrongkitchen for the shirt. The sleeves fit perfectly. _ #CDSFFamily #sportsperformance #inseason #baseball #training

A post shared by Mike Sirani (@mikesirani) on May 4, 2018 at 5:54am PDT

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Loaded carries are something that I incorporate into most training programs. They’re extremely versatile and most people can benefit from performing some type of loaded carry variation. _ Above I’m performing a Trap Bar Deadlift + Trap Bar Carry Combo. Deadlift for 3 reps, carry for 10 yards and repeat. Brutal, but a great way to add extra volume in a program or use as part of a finisher. _ To learn more about what loaded carries are and how to incorporate them into your workouts check out my latest article for @muscleandstrength _ Clickable 🔗 in bio _ _ #CDSFFamily #muscleandstrength #loadedcarries #trapbar

A post shared by Mike Sirani (@mikesirani) on May 3, 2018 at 3:41pm PDT

Solid lift with the boss @samanthasirani this AM at the old stomping ground. _ Today’s Lift: _ A1) Front Squats _ A2) DB Bench Press _ B1) Goblet RFE SS _ B2) 1-Arm Cable Row _ C1) DB Step-Ups _ C2) Deadbugs with 2-Arm KB Reach _ D1) Sled Push _ D2) Loaded Carry Variation _ #CDSFFamily #capitaldistrict #sport #fitness

A post shared by Mike Sirani (@mikesirani) on Apr 18, 2018 at 5:20am PDT

In-Season Baseball Training- Face Pull with External Rotation _ Two ways in-season training can benefit you and keep you healthy and on the field is by maintaining strength and keeping your mobility in check. _ It’s always a win when you can find exercises that do both. Here’s the Face Pull with External Rotation. _ It’s proven that baseball players will lose shoulder flexion and upward rotation during the course of a long season. The Face Pull becomes a better option than other row variations because it is great way to train the upward rotators, get in extra rowing volume, and prevent some of that loss of motion. _ Thanks to @hangingcurve5. The bar has been set high for all future demos. _ #CDSFFamily #sportsperformance #inseason #baseball #training

A post shared by Mike Sirani (@mikesirani) on Apr 27, 2018 at 6:55am PDT

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Capital District Sport and Fitness’ 3,000 square-foot training facility offers both semi-private, group training, and private training for athletes of all ages and ability levels—and anyone looking to look, feel, move, and perform better. Our comprehensive approach to training helps high school, college, and professional athletes perform at a high level and promotes a safe, long-term athletic development model for youth athletes.

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Monthly Newsletter- May 2018