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Tuesday, February 18, 2020

Whitley’s new strategy: Less work, more weight

One of the scouting reports I’ve read talked about how Whitley had a big spike in velocity in his senior year after getting serious about conditioning and remaking his body. The scout also suggested has backslid on his work. I don’t how accurate the report was but, at the least, it’s worth keeping an eye on Whitley this spring.

“I think just the general thought process that went into that was just not coming into camp absurdly skinny like I had the past couple years,” he said. “I remember a couple years ago I came into camp at like 190, so I kind of wanted to lower the workload, eat a little bit more and focus on coming into camp at a little better weight.”

Two years ago, Whitley was working out six or seven times a week, sometimes twice a day. He said it was way too much. He cut the workout load down to just four times a week — Monday, Tuesday, Thursday, Friday — and didn’t start throwing until December.

“Honestly, it was a lot nicer,” he said. “I got a little bit more time to myself. Played a lot more golf. It really felt like a true offseason to me, which was good for me in terms of the mental break from the season.”

Jim Furtado Posted: February 18, 2020 at 08:59 AM | 6 comment(s) Login to Bookmark
  Tags: astros, forrest whitley

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   1. Itchy Row Posted: February 18, 2020 at 01:46 PM (#5925142)
I've been doing that for years but never called it a strategy.
   2. Walt Davis Posted: February 18, 2020 at 03:59 PM (#5925172)
Think of it as a mission statement!
   3. Walt Davis Posted: February 18, 2020 at 04:21 PM (#5925176)
FWIW and no idea if this works but it "worked" for me ... a cycle training service I've used is a strong advocate of avoiding over-training. The basic work-out schedule goes something like this (details vary on what you're training for):

3 4-week cycles. On the bike only 5 days a week (most of the time).

Weekend -- 2-3 hour rides with a climbing goal at "regular" effort. The climbing goal might start at 500 m each day; then 500 one day, 750 the other; eventually building to 1000 m each day. (They have programs for time-trial training which I'm sure look much different.)

Mon & Fri -- no riding

HIIT (mostly 5 on 2 off) -- Tues & Thurs for about 1 hour (structured sessions) ... only one HIIT on Wed in the 1st week of each cycle

high-RPM, low-effort spin -- Wed (Tues & Thurs in 1st week). You can work in more of this on the weekend if you want.

Light stretching, flexibility and core exercises every day (I wasn't so faithful about those). Maybe 20 minutes max.

All told you are really working your butt off for about 30 minutes in each of the HIIT sessions and 1-3 hours over the weekend so probably never more than 4 hours of intensity per week. For me, it really helped my endurance (no surprise, 8-10 hours of riding a week will do that) and the mix of HIIT and high-RPM work made me much faster on the smaller gradients. In keeping with their "strategy," with all the rest and low-effort days, I never felt worn out except maybe by the end of Sunday's ride but knowiing I had the next day for recovery. And the thing I was training for went smoothly.
   4. Ziggy is done with Dominican discotheques Posted: February 18, 2020 at 04:45 PM (#5925184)
Any thoughts on Whitley's future? The scouts all love his many plus pitches, but in the past two years he's managed to turn those plus pitches into a total of 85 innings of misery and failure. A suspension was a part of that, but so were injuries and just general ineffectiveness.
   5. Never Give an Inge (Dave) Posted: February 18, 2020 at 05:37 PM (#5925200)
I can't comment on his workout regimen but 230 lbs is not particularly heavy for a 6'7 athlete. If he was 300 lbs like Sabathia I'd be a lot more concerned.

190 lbs. is pretty skinny for that height, but not unhealthily so (Chris Sale is listed at 6'6, 180 for context).

And he was playing golf on his "off days", it's not like he was just sitting around playing video games.
   6. Joyful Calculus Instructor Posted: February 19, 2020 at 01:26 AM (#5925270)
In late 2018 I was over 170 pounds (I am 5’7”). I did the opposite- more work to have less weight. I started working out 5 times per week and cut back on sugar by a lot. I’m down to 150 lbs now while being far stronger than I was before.

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