Roger Clemens Training

Roger Clemens’ training has reached legendary status. Roger Clemens has not only managed to stay in shape and form for over 15 years, but he has also remained injury free for the most part. See, it wasn’t too long ago that he was skinny and small and regardless of the drug issues surrounding his training, there is still a lot we can learn from Roger Clemens’ training.

Most people have seen the replayed clips over and over of Roger and his trainer performing sit-ups, Smith machine squats, and agility exercises, but I bet there was a lot more involved than just those few movements. I’d be willing to have Roger Clemens’ training focus on a few principles, such as shoulder and rotator cuff health, upper body strength, and lower body explosive power and agility. So what could Roger have done?

Well, for starters, you most likely would have squatted or stood up quite often, as those moves are best for increasing your lower body explosive power. Any pitcher would be smart to choose one of those lifts and train at least twice a week in an effort to improve those areas. They really should be the foundation of any lower body program. You can lunge and do one-legged movements all you want, but without a squat or dead lift, your lower body workout will lag behind the others.

Roger Clemens training should also include some heavy upper body movements. Too many people think that throwing is about lower body strength and that is wrong. While the lower body is important without the strength and flexibility of the upper body, then you are done. Throwing comes down to shoulder health, so if Roger were to do a unique lower-body workout and then try to throw with his legs, the ball would have been hit out of the park every time.

Your upper body routine should consist of both chest pressing and cable pressing and cutting. This way you can work both functionally and strongly. Having him trust one or the other doesn’t necessarily make him strong enough. Another important aspect of Roger Clemons training is rotator cuff health. You should have warmed up with various external shoulder rotation and mid-back strengthening movements like single arm rows and rows.

There should have also been a fair amount of stretching of the shoulders, upper pecs, neck, and back involved. Throwing the way Roger did would have hardened those areas in a sullen way, so to keep him healthy, all of those components should have been part of Roger Clemons’ training.