Don't Roll The Dice When It Comes To Strength Training
Boston's Dice-K strategy can apply to everyone
Date: 6/29/2009
BIDMC Contact: Gary Gillis
So what do you think Daisuke Matsuzaka would rather have right now – his World Baseball Classic title and MVP award or his regular spot in the Red Sox rotation?
It’s not really a fair question. First, we can’t be absolutely positive that Dice-K would not have had some sort of arm problem if he chose not to pitch. Second, not pitching wasn’t really an option for him. He probably ranks above the emperor when it comes to his importance in Japan. And in a country where they take honor quite seriously, excuses don’t fly. That is true even when citizens of another small nation suggest there are 50 million reasons to the contrary. Which may be why, in the wake of Matsuzaka’s most recent troubling performance, he told reporters he has “no regrets” about participating in the WBC.
“I knew going in that this season I’d have to work hard through the WBC and throughout the regular season as well,” he told the press. “And that’s the mentality I had going into the offseason as I was ramping up in my training. It’s really my fault that I wasn’t able to do that effectively.”
Fifty years ago players had off-season jobs and used spring training as a time to get in shape. These days baseball is a full time job. Training never stops but there are longer periods of rest in the off-season before the resumption of workouts that are specifically designed to maximize strength and minimize the risk of fatigue and injury over the course of a six-month season.
“I think it’s fair to say that as the season progresses the risk of injury or pain increases,” says Dr. Arun Ramappa, Chief of Sports Medicine in the Department of Orthopedic Surgery at Beth Israel Deaconess Medical Center. “That’s especially true for pitchers because we weren’t built to throw 90-plus mile-an-hour fastballs or to snap off a curveball. That puts tremendous pressure on the shoulder and elbow.”
Of course we are not even half way through this season, and Matsuzaka only pitched three games (14.2 innings) in the tournament plus a tune-up appearance of less than two innings against Australia. That’s not really heavy lifting is it?
“Pitching at the major league level is so complex,” says Dr. Ramappa. “When a pitcher tires his mechanics break down. If the mechanics break down there’s a greater risk of injury because proper mechanics offer some protection. Then, of course, you have to consider the fact that the margin of error is so slim when we are talking about locating pitches. Fixing all that can take some time.”
Which is why manager Terry Francona has suggested that Matsuzaka’s stay on the DL will likely be longer than 15 days. The Sox are looking long term and anticipating a good return on their investment rather than a quick return to the line-up. It’s an approach that might work for you and me, too.
“We don’t have to prepare for a 162 game season, we have to think about preparing for a lifetime,” Dr. Ramappa explains. “Whether that is going to be an enjoyable, active lifetime depends to a good degree on our level of personal fitness. The best exercise program is one that you’re going to stick with and sets reasonable goals.”
“And I’m not just talking about getting your heart in shape. Strength training – weights or some other kind of resistance training increases muscle and bone mass. It is as important as aerobic exercise.”
In other words:
- Don’t expect to lose 15 pounds and develop 6-pack abs in a week.
- Starting with fewer weights is less embarrassing than asking a stranger to help you lift the bar of your chest.
- If you are planning to run a marathon don’t begin your training with a 10K race.
(These pearls of wisdom come not from Dr. Ramappa, but from the personal experience of someone who shall remain nameless).
Is it frustrating to have a guy you were counting on go down? Of course, but as Terry Francona pointed out, Dice-K is 30 years old, has won 33 regular season and 3 post-season games in the last two seasons.
They want to get him straightened out for the long run. And you want to be around to see it, don’t you?
