Tag Archives: Passion Resilience Process

PRP Baseball’s Vogt talks strength training for overhead athletes

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BY STEVE KRAH

http://www.IndianaRBI.com

Greg Vogt is all for baseball players using traditional lifts like bench presses and squats to get strong.

But the founder of PRP (Passion Resilience Process) Baseball stresses that ballplayers must remember to train for the movements that they make as throwing/overhead athletes.

“We don’t play baseball in the frontal plane,” says Vogt, who recently hosted the first PRP Bridge The Gap Clinic in Noblesville. “We rotate. We turn. We store energy and release it through rotation.

“(We must) train those movements and learn to resist rotation. Anything you press straight up or straight forward can develop strength but may not directly affect our performance. It doesn’t mean that it’s not important.

“We do a lot of core and stability work to make sure we’re stable in our trunk.”

Vogt, who trains players from youth to professional, says baseball players must learn how to properly hinge with their hips and glute muscles, control breathing, stabilize and extend during building strength.

“Our advanced athletes are typically much more controlled and stable in their movement sequences from their weight room and throwing development,” says Vogt. “Hinging and squatting are a lot different even though the squat should start with a hinge.”

In explaining the hinge, Vogt says to consider standing straight up right in front of a wall and pushing one’s back side into the wall.

“I want to get my chin in front of my belly button and my butt behind my heels,” says Vogt. “Everything we do in baseball is out of the hinge. Being strong in a hinge allows you to rotate your hips more explosively.

“When I’m standing straight up, I can’t turn my hips away from my shoulders very quickly. When I’m in a hinge, I can.”

This movement happens when a pitcher is loading with his leg lift or a hitter when he takes the bat back and begins his load.

“We’re not falling or drifting forward,” says Vogt. “We’re not falling back. If you start to leak your shoulders forward toward your target, your arm’s going to be late. We try to get guys to lead their movement with their back hip and rotate hips before trunk to create that whip of the arm or barrel.”

Athletes need to learn how to control their breath — during training just as they do in a game.

While lifting, they breath in on the way down and breath out on the way up.

“Most guys are holding breath and hoping they don’t fall or don’t drop the weight,” says Vogt, who was a pitcher at Carmel (Ind.) High School and Anderson (Ind.) University and has coached at the high school and travel baseball levels. “If we’re doing a dumbbell goblet squat, take a big inhale on the way down and exhale that breath on the way up.”

“Tempo is also important. A lot to guys move way too quickly in the eccentric phase. I doubt

they’re getting full range of motion, controlling the movement, and they’re sacrificing

technique.”

PRP Baseball clients do many variations of the Palloff Press, which requires the athlete to hold resistance from rotating. This helps to build stabilization.

“We want to build our anti-rotation stability so we can learn to rotate at the last absolute second,” says Vogt. “(The best players) can resist rotation better than others to create more whip.”

Vogt says that more ground force leads to more stability.

The trap bar deadlift is one exercise that helps transfer the ground force up the kinetic chain by strengthening the lower half and the core.

“We’ll do a lot of single-leg strengthening for ground force because as a pitcher we’re in a split stance,” says Vogt. “We reverse lunge and lateral lunge frequently. Back-squatting and front-squatting are very popular for ground force as well.”

Vogt has found that more ground force can lead to more velocity for throwers.

“The trap bar deadlift is a little more quad-dominant,” says Vogt. “The straight bar deadlift, because the bar is in front of you, requires a little more lower back, hips and glutes. They’re both great in what they train. You’re going to get something from both of them.

“It’s harder for athletes that we don’t get to see very consistently or very often (at PRP) to teach them really good technique and also get heavier in weight with a trap bar. The trap bar is a little easier to teach. We start there and will progress to the straight bar with some of our advanced guys who can handle it.”

Vogt is a believer in progression while training were each level gets harder and more advanced.

“We have 13-year-olds that will go from push-up to banded push-up to bench press,” says Vogt. “We don’t want to put them under the barbell and say ‘let’s figure it out.’ We start with more

foundational movements that they’re used to doing and progress in difficulty as they get better.”

Another concept that Vogt addresses is volume vs. strength.

“This time of year (October and November) we should be working toward the volume (more reps, more sets),” says Vogt. “We’re working on hypertrophy (size and muscle mass).”

Adding more volume can add more size if you’re training it right, including the proper diet.

In December, the phase changes from volume to attacking strength levels (lower the reps and increasing the weight).

About late January or early February comes the power phase (moving the weight fast) to develop explosiveness for arm speed, bat speed, and more.

“Usually the off-season should have a volume phase, a strength phase, and a power phase,” says Vogt, who does his training out of Finch Creek Fieldhouse in Noblesville.

Vogt says rotational sport athletes must learn how to do specific things to perform in their sport.

“We will see well over 100 athletes this off-season and we often see that most do not stabilize the trunk or overhead extension well,” says Vogt. “This can lead to more arm injuries, leaks in the kinetic chain, and poor mechanics.

“Mechanics are often a bi-product of your capabilities in the weight room with ground force, stabilization, and core control.”

The Absolutes:

Kettlebell Swing.

Deadlift.

Reverse Lunge.

Landmine Press.

Palloff Press Variations.

Row Variations.

Cable Pulldowns.

ITYs.

Loop Band Hip Circuits

Romanian Deadlift (RDL).

Lateral Lunge.

Alternating DB Press.

Cuban Press.

Hip Thrusts.

Bulgarian Squat.

Side Plank Variations.

How you program these workouts within the weekly schedule is key.

Vogt advises that your exercise bank preach more baseball-specific movements around general strength training to ensure that movement in the proper positions transfers to on-field performance.  He listed some exercises to add in below.

More Key Exercises:

TRX Overhead Raise to Reverse Fly.

TRX SA Rollouts.

Cable Pulldowns.

Suitcase Carries.

1/2 Kneeling Windmills.

Turkish Get Up.

Plank Row.

2DB Incline Row/Trap Bar Row.

Box Jumps.

Split Stance Uphill Single Arm Rows.

Landmine Row to Press.

TRX Oblique Crunches.

Stability Ball Planks.

Prone Handcuffs.

Loop Band I’s.

Loop Band Fire Hydrants.

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Greg Vogt is the founder of PRP (Passion Resilience Process) Baseball and trains athletes from youth to professional at Finch Creek Fieldhouse in Noblesville, Ind. (PRP Baseball Photo)

Vogt, PRP Baseball helping players ‘bridge the gap’

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BY STEVE KRAH

http://www.IndianaRBI.com

Greg Vogt is doing his best to “bridge the gap” between the player development and mental sides of baseball.

A former pitcher at Carmel (Ind.) High School (2008 graduate) and Anderson (Ind.) University (2012) who has coached at the high school and travel ball levels, Vogt started PRP Baseball in 2018.

The acronym stands for Passion Resilience Process. The mission is to provide “impactful training and mentoring through the process of success on and off the field.”

PRP (@PRPBaseball101 on Twitter and prpbaseball on Instagram) is based inside Finch Creek Fieldhouse in Noblesville, Ind.

PRP offers training year-round for weight training, throwing, hitting and mental game development for players of all ages. Vogt is also the Director of Player Development with the Indiana Nitro.

Vogt has helped major league pitcher Drew Storen with pitch design with video tools like Rapsodo as Storen worked in the off-season with long-time instructor Jay Lehr.

A camera was zoomed in on Storen’s hand for the purpose of viewing his release and how he creates spin on his pitches.

Minor league arms that train in the winter with Vogt include Parker Dunshee (Oakland Athletics organization), Travis Herrin (Los Angeles Angels system), Michael McCormick (formerly in the Chicago White Sox chain) and Reid Schaller (Washington Nationals organization).

Vogt also spent the off-season working with Clayton Richard (Toronto Blue Jays) and Josh Lindblom (Korean Baseball Organization) on developing movement patterns, pitch design and on-ramping for the season.

Lindblom won the KBO version of the Cy Young Award in 2018.

The oldest son of fitness pros Kevin and Tammy Vogt, Greg excelled in high school and college with his drive and desire to be the best he could be. At 5-foot-10 with an 82 mph fastball, he was always trying to gain a competitive edge.

“The work ethic and training component almost came easy to me,” says Vogt. “I was born into it.

“There’s not a coach or teammate I’ve ever played for or with that wouldn’t say I’m the most competitive person on the field.”

Even seven years after he threw his last collegiate pitch, Vogt will join in workouts with his players and try to strike them out.

“I challenged them as much as I could,” says Vogt. “I’ll tried to get after it. I want them to see that I care and that I believe in it.”

Vogt says his players have to believe in themselves to get to reach their goals — be that making the high school varsity or playing collegiate baseball or moving up in the professional ranks.

“We’re getting kids to throw harder and make better pitches — all that good stuff,” says Vogt. “But if they’re always working behind in the count and not throwing with conviction, you can’t use it.”

Vogt says Dunshee is successful because he’s not self-defeating.

“He’s never had plus stuff,” says Vogt of Dunshee, who pitched at Zionsville High School and Wake Forest University before pro ball. “He just doesn’t lose. He’s the best golfer. He’s the best basketball player. He was an all-state quarterback.

“It doesn’t matter what he does, he’s very competitive and he’s good at it. He doesn’t give up a whole lot because he doesn’t beat himself. If I could have every pitcher that I work with have that mentality there would be a lot of guys having success in high school, college and professional baseball.”

Vogt looks to help his PRP clients become well-rounded by providing them with the resources to get better physically and between the ears.

“I’ve seen several kids who are very talented but don’t have that mental game and are prepared for failure in baseball let alone if something goes on outside of baseball,” says Vogt. “A lot of these guys gave trainers that can make them better physically.

“I’ve worked with some very talented arms. I’ve worked with some very talented athletes. The separator is always the mental side. How hard do they work when no one’s watching?. How well do they do when they’re failing?. How do they transition from having a terrible day to they’re great the next day?.

“The kids that are good at everything may not be an exceptional athlete and have exceptional velocity yet, but they mold into a better college kid.”

Besides the baseball skills and strength/agility training, Vogt has his players read books to help them develop the right mindset. Some of his favorite authors/motivators are Justin Dehmer (1-Pitch Warror), Brian Cain (Mental Performance Mastery), Dr. Alan Goldberg (Competitive Advantage) and Todd Gongwer (Lead … for God’s Sake!).

Vogt asks his players about their take on certain points in the books. Mental sessions also cover in-game strategy.

An example: With a left-handed hitter at the plate and a runner on first base, a pitcher is asked to consider like the likelihood of a sacrifice bunt and pitch selection based on what the hitter did in the previous at-bat and more.

“We challenge their psyche on thinking about the game,” says Vogt. “Coaches are calling pitches. Sometimes (pitchers) are not even thinking about what they should throw. They’re throwing what the catcher puts down.

“It’s the same thing in the batter’s box.  This guy got me out on a slider away last time. He wasn’t afraid to use it. Does that change (this at-bat)?. On defense, there’s positioning and pitch-to-pitch routines.”

Greg was recruited to Anderson by the same man he who coached his father at that school in football. Don Brandon was a football assistant when Kevin Vogt went there and he convinced Greg Vogt to play baseball for him near the end of his Hall of Fame coaching career.

In fact, Vogt was the winning pitcher as a sophomore for Brandon’s 1,100th and final victory.

“Bama, he had a fire still,” says Vogt of Brandon. “He had a completely different approach than a lot of coaches I had. He would get on you, but he’d also let you fail (repeatedly) while you were learning.

“Whenever he talks, everybody listens. As players, we would run through a wall for him. We loved him.”

David Pressley was Anderson’s head coach at the end of Vogt’s playing days.

Vogt began coaching and giving private lessons while he was in college. He worked with the Indiana Pony Express travel organization. He’s also coached high school age players with the Indiana Baseball Academy Storm and then the Indiana Bulls.

He joined Noblesville High School head coach Justin Keever’s staff in the fall of 2013. The Millers won an IHSAA Class 4A state title in 2014.

Keever taught Vogt about managing players, other coaches, a roster and a schedule.

He also came to appreciate how Keever communicated.

“There’s always a fire burning there,” says Vogt of Keever. “But he’s learned to keep that under control and say things that need to be said but not say too much.

“Between him and (hitting coach) Kevin Fitzgerald, you’ve got a lot of personality and a lot of insight on coaching.”

From Noblesville, Vogt went to work with pitchers at Zionsville on a staff led by Jered Moore.

He’s also been assistant director of scouting for Prep Baseball Report Indiana, VIP co-director of Tucker Vogt Training LLC (with Michael Tucker) and a physical education teacher at Zionsville.

His last game as a coach and before he devoted himself to the training business was the 2016 IHSAA Class 4A state championship, which the Eagles lost to Roncalli.

He has long coached younger brother, Zach Vogt. The Carmel senior has signed to play baseball at Spalding University in Louisville, Ky.

Always growing and adapting, Greg Vogt’s training methods have not stayed the same. They are different than when he was with Noblesville and Zionsville.

“We get set in our ways because we did them as players,” says Vogt. “If you do any training program, you’ll get benefits if you commit to it.

“But the best training program in the world won’t help if you’re only doing it one time a week. All the time you’re spending not training, you’re getting worse. Other guys are getting better because they’re working at it everyday.”

That’s not to say that players are with Vogt all week, but they can take the program with them.

Vogt also wants them to come away more than baseball. He wants them to be better people.

“I want the kids to throw 100 mph. I want them to hit bombs in every at-bat. But this game’s cruel. Injuries happen. Some kids aren’t as gifted. Some kids aren’t as willing to work as hard.

“But maybe there is something else they can take from me?.”

Greg and wife Whitney began dating in high school. The couple have two sons — Parker (3) and Griffen (1).

PRP’s “Bridge the Gap” Coaches Conference is scheduled for Monday and Tuesday, July 8-9 at Finch Creek Fieldhouse. Attendees will learn more about player development, recruiting, athlete programming and technology from some of the top college coaches in the Midwest.

Speakers scheduled so far include Jeff Mercer (Indiana University head coach), Mark Wasikowski (Purdue University head coach), Dustin Glant (Ball State University pitching coach), Tracy Archuleta (University of Southern Indiana head coach), Jordan Tiegs (Indiana State University pitching coach), Brian Furlong (Xavier University pitching coach), Grant Bellak (Hanover College head coach), Grant Birely (Purdue Fort Wayne pitching coach), Chuck Ristano (University of Notre Dame pitching coach), Ryan Harber (St. Vincent Sports Performance) and Vogt.

 

 

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Greg Vogt, a graduate of Carmel (Ind.) High School and Anderson (Ind.) University, is the founder and operator of PRP Baseball (Passion Resilience Process). (Steve Krah Photo)