The Roger Clemens training program helped him to develop into the most intimidating pitcher of his generation. "The Rocket" was born on August 4, 1962. In his legendary career, Clemens won seven Cy Young awards and had more than 4,000 strikeouts. He pitched for four teams: the Boston Red Sox, Toronto Blue Jays, New York Yankees and Houston Astros. Truly, he is one of the sport's all-time greats.

Day 1: The first day after making a start, Roger Clemens would perform extensive cardio drills with upper body and lower body explosion exercises. These exercises would have no breaks in between reps and would be non stop movements for 35 minutes. Some of these exercises include the ones you see in Navy Seals Training videos. Examples : Jump Rope, standing squats, Bicycle crunches, fast push ups, elliptical machine

Day 2: Roger Clemens would perform an indoor set routine which would include 20 minutes of working out on an exercise bike and than 20 additional minutes on a treadmill. He would finish the workout with 450 of different power abs techniques which are abdominal exercise that help Clemens create great torque and movement with his abs to help improve his velocity on the mound.

Day 3: On the third day of the routine Roger Clemens would run for 4 miles and than conclude the day with 25 reps of side shuffles, abs exercises and 20 minutes on the stair climber. The last exercise would be a series of 50 line drops that are much like running line to line in basketball workouts. These exercises would help keep Roger Clemens lower body strong to help with long inning game to generate leg power while pitching. Most pitching power comes from the legs. Its not so much do with just having a great arm.

3X Pitching Velocity Program

DAY 4: During day 4 of the exercise routine Roger Clemens would run 15 reps of 100 yard sprints and than go into a complete 24 hours shutdown of no exercise until the day he pitched.

DAY 5 (start): This is probably the most interesting part of what many people dont know about Roger Clemens exercise routine. On Game Day Roger would begin to run five to ten sets of stadium ramps and do exercises in a prone position with 10 pound dumbbells. He would than perform resistance exercises with his arm with rubber band like system to loosen his arm up. After this he would do 40-50 repetitions of shoulder shoulder shrugs holding 40 pound dumbbells. He would than do a full set of stretching movements to loosen up his body and power abs to induce fatigue. Finally Roger Clemens would stand before a full length mirror and go through his pitching motion and delivery 5 to 10 times.


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