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Doing the basics savagely well over a long period of time = growth

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TJC Trunk or Treat
📍 609 Fair Park Dr
Tyler, TX 75702
🎟️ FREE
📆 Sunday, Oct 25, 2026
⏰ Trunk or Treat - 4PM
⏰ Apache Classic - 6PM
🍭 Candy & Games
🧋 Food Trucks
🍌 TJC Apache Costume Classic
🏃🏼‍♀️ Base run after the game
@tjcapaches #easttexas #trunkortreat #tjc #baseball #bananaball

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Just because it’s weird or novel doesn’t make it ineffective

Just because it’s weird or novel doesn’t make it effective

It’s not that black and white

Some training is good quality, some isn’t.

It’s about individual need, progressions, stimulus.

There is no one size fits all.

But don’t get stuck on either end of the spectrum.

If all of your training is “weird” you miss out on your meat and potatoes like heavy bilateral force production.

If all your training is cookie cutter you miss out on the stimulus of movement diversity and spatial awareness.

Not to mention being creative with limitations in equipment, space, time, training age, and every exercise in between the two ends of the spectrum.

Don’t get stuck in a box, but don’t be afraid of the box.

Find what works for you.

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Physiologically, a pitch has far more in common with a sprint than a distance run.

It’s a maximal effort that lasts a second or two, followed by rest, repeated throughout an outing. So that’s how we train our pitchers.

Here’s why sprinting earns a place in their program:

1. Rate of force development
Velocity doesn’t start in the arm. It starts with how much force you can put into the ground and how quickly you can apply it. Force plate research on the mound has shown that how hard the front leg drives into the ground is one of the strongest predictors of throwing velocity. The window from front foot strike to ball release is less than two tenths of a second.

Sprinting trains that same quality. Research on top-speed running found that faster athletes don’t move their legs any quicker than slower ones. They apply more force to the ground, roughly twice their bodyweight in about a tenth of a second per step. It’s a different skill with the same underlying demand.

2. Energy system specificity
The body adapts to what you ask of it. Short, maximal efforts like a pitch are fueled mainly by the phosphagen (ATP-PC) system, which supplies energy for explosive work lasting only a few seconds. Long, steady running develops the aerobic system. That aerobic base has real value, because it helps you recover between pitches and between outings. It just isn’t the system that produces the pitch.
3. Hamstring resilience
Hamstring strains are among the most common injuries in baseball, and they usually happen at high speed. The best way to prepare a muscle for a specific load is to expose it to that load gradually and consistently. Regular sprinting does exactly that, which is why it shows up in nearly every hamstring injury prevention approach. A pitcher who never reaches top speed in training is asking his body to do something unfamiliar the first time he has to cover first base in a game.

A note on how we program it: reps stay short, with full recovery between them. Once fatigue sets in, speed drops and the session becomes conditioning, which is a different training goal entirely.

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Mark you calendars for a fun night of trunk or treat and a baseball game filled with skits, giveaways, and dances!

Participants of in-game challenges or contests have a chance to win a $50 gift card.

Postgame: Kids run the bases & picture on the mound!

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22 of 23 guys got faster in 6 weeks. There’s no magic formula. Here’s the training behind it-

Fall retest, Tyler JC Baseball, 10-yard sprint:
→ 22 of 23 dropped their time
→ 7.5% average drop
→ 15.9% biggest drop

No secret drill. We ran as fast as we could, consistently.

Speed is built at top speed. Of course there are aspects of plyos, lifting, recovery, etc. that play a role but ultimately those things don’t matter without consistent high velocity training. All out sprints with enough rest to keep every rep fast will inevitably make you faster.

#speedtraining #sprinttraining #baseballtraining #strengthandconditioning #jucobaseball

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1% 📈

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Strength 📈
Speed 📈
Movement Quality 📈

Can’t wait to watch these improvements translate to the field. These boys are grinding #juco

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Extremely excited to announce my commitment to Tyler Junior College. #feathersup🪶

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⚫️Go Apaches🟡

“The heart of a man plans his way, but the Lord establishes his steps” Proverbs 16:9
#committed #feathersup🪶 #juco🥷

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I am extremely excited to announce that I will be committing to Tyler Junior College to continue my academic and athletic career. First off, I want to thank my parents for all their sacrifices and support that they have given me to help me get to where I am. I could not have done it without them. I also want to say thank you to all of my coaches, Y’all have impacted me in so many ways and I can not thank you enough for all the effort you have put into me to make me the best player and person I can be. Lastly, thank you to Coach Russell and Coach Sonnier for giving me this amazing opportunity, I’m excited to see where it takes me! Feathersup🪶

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I love this sound 🔥

A training environment that not only gets after it, but supports each other.

This tells me two things…

1. This team is going to be really good because they not only push themselves, they push each other.
2. They WANT to get better and see the fruits of their labor because their training is FUN!

Training at planet fitness can get you stronger, sure.

Crunch is going to have tons of options for machines.

Your garage gym is no doubt going to be cheap and convenient.

But what if there’s something more to training than just heavier weight and progress pics.

There’s community.

Food for thought.

Shout out @logan_jenkins5 for this nasty approach jump 🐇

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