How can I incorporate the sledgehammer and the tire. It looks like a really fun conditioning program. And it gives you mmassive shoulders and forearms? How many times should I do this a week?

every other day

What is the protocol on this? Any do's/don'ts?

How heavy a sledge?

You should always start light and work up...

1-2 times per week at first is all thats needed.

Don't be a hero and use a heavy sledgehammer at first - that's not the point and will be counterproductive.

You can do them for reps or for time. Not a big deal which you choose. Prob best to switch it up. Be sure to even out hits from both sides.

Yeah, I have seen this before. I recommend only to do it no more than 3x a week.

I used an 8 pounder, and did it every day during the offseason, and every now and then when i could during the season... But it really improved my bat speed, and I've been hitting the cover off the ball since... Do it as much as you can... Wrist curls also is great for fore arm strengthening. Idk what everyone else here thinks, but from my standpoint, it made a huge difference in my performance in the box.

Do you only use the vertical chopping stroke, or does a person use a baseball swing as well in this drill?

You can, but I try to stay away from it because it is hard on the wrists to keep from putting too much strain on them. It works best for mme to just keep with the overhead stroke.

Good point Dawg. You don't want to put un-due stress on the joints.

You could always find someone locally who cuts and sells firewood, and use a maul to help them split their wood. A maul is like a half sledgehammer, half axe....I would guess this would be just as good as a sledgehammer and tire, and you could even make a little $$

EH - excellent call - it's the same thing.

Also, good advice by dawg as to not try and swing sledgehammer like a bat. It will not improve anything in relationship to a swing. The sledgehammer simply weighs too much and all mechanics of swing is lost. Your body will simply be fighting gravity to stop SH from falling to ground - and not working on muscles you wish to develop.

Now when I say not to swing it like a bat, i mean not at first. Before at bats, I would swing it 3 times, and then grab the bat and get ready to go... The bat felt like a toothpick. Just don't try to swing it too hard, because it really will cause wrist problems.

Is there any demonstration of how the tire is set up anywhere? I'd like to see it and give it a try.

Should pitchers stay away or no big deal?

Lay the tire flat on its side. Pitchers did it for our school, including a 4th round pick... It helps strengthen the core as well.

There are several different demonstrations on Youtube regarding hammer and tire.Hammer/Tire Workout
More Hammer Training

quote:

Originally posted by Jon Doyle:
EH - excellent call - it's the same thing.

Also, good advice by dawg as to not try and swing sledgehammer like a bat. It will not improve anything in relationship to a swing. The sledgehammer simply weighs too much and all mechanics of swing is lost.

Based on what information are you making this assumption?