Roger Clemens workout has achieved legendary status. Not only has Roger Clemens managed to stay fit and in shape for over 15 years, he also has stayed injury free for the most part. See it wasn’t long ago that he was skinny and small and regardless of the drug issues surrounding his training, there is still a lot that we can learn from Roger Clemens workout.
Most people have seen the clips played over and over again of Roger and his trainer performing crunches, smith machine squats and agility drills but I bet that there was a lot more involved than just those few movements. I’d be willing to be that Roger Clemens workout centered on a few principles such as rotator cuff and shoulder health, upper body strength and lower body explosive power and agility. So what might Roger have done?
Well for starters he would more than likely have squatted or dead lifted pretty frequently since those movements are the absolute best for increasing lower body explosive power. Any pitcher would be smart to choose one of those lifts and train at least twice per week in an effort to improve those areas. They really should be the base of any lower body program. You can lunge and do single leg movements all that you want but without a squat or a dead lift your lower body training is going to be lagging behind others.
The Roger Clemens workout also should include some heavy upper body movement. Too many people think that pitching is all about lower body strength and that is incorrect. While the lower body is important without both upper body strength and flexibility then you’re done. Pitching comes down to shoulder health so if Roger performed an exclusive lower body workout then tried to throw with his legs the ball would of gotten hit out of the park every time.
His upper body routine should of consisted of both chest pressing and cable pressing and chopping movements. This way he can work in both a strength and functional manner. Having him rely on one or the other doesn’t wouldn’t necessarily get him stronger enough. Another important aspect in the Roger Clemons workout is rotator cuff health. He should of warmed up with various shoulder external rotation movements and mid back strengthening exercises like rows and single arm rows.
There should have also been a good deal of shoulder, upper pec, neck and back stretching involved as well. Pitching the way Roger did would surly have tightened those areas up so to keep him healthy all of those components should have been part of the Roger Clemons workout.