Thursday, December 18, 2014

Iron Crush Strength & Conditioning training articles

Iron Crush Strength & Conditioning is committed to helping youth athletes stay safe in training and on the field. We train our athletes for performance and safety on the field. 

Here are a few of our shorter published articles for your enjoyment.

How Strength and Conditioning Transitions Over To The Baseball Diamond

            A proper strength and conditioning program is what every baseball player should be implementing into their training program, both in and out of season. A strength and conditioning program could be the deciding factor for the average athlete making the varsity squad, or the high school stand out becoming a much more of a dominant player. Really, there is no negative to starting a program and it will only allow for the athlete to become much better in their sport.

            When it comes down to a Baseball Player joining a program the first main objective is to get them stronger. By becoming Stronger we are accomplishing the following:

1. A pitcher that develops lower body strength will not only have more control over their body and core, but will also have more strength to drive off of the mound, allowing them to have a release point closer to home plate.

2. Lower body strength is crucial in baseball and will allow hitters to have more control through their hips as well as more force through the point of contact.

3. Becoming stronger relative to the athlete's body weight allows for the athlete to become faster and more explosive in their movements.

4. By developing strength in the athlete, we are also developing Power. A baseball player that increases their power in the gym will have a direct correlation to their power on the field.

5. Rotational power through the hips will allow the athlete to generate more force and velocity at the point of contact.

6. Explosive power in the pitcher's lower body will allow for an increase pitch velocity.

7. Increased power will allow for the hitter to force themselves out of the batters box quicker and decrease their time to first base.

8. As the baseball player becomes stronger and more powerful, they are also developing their sprint Speed.

            Speed kills, as we saw with the Kansas City Royals, their strength coach worked on their technique and mechanics in order to get their runners in scoring position, which most of us refer to as "Small ball," but it got them to the World Series.

            Imagine being able to shed time off of your time from home plate to first, which makes that bang-bang play that happens every game a single at first and not only ups your batting statistics, but gets your team set up for more runs scored and victory.

            Being an outfielder, the double in the gap that just missed the glove is now an out because they can cover more ground than they used to.

            Speed in baseball is something that is often overlooked, becoming faster will allow for more hits in a game, but it will also allow for more bases to be stolen and runs scored.
            Another key area of strength and conditioning that we focus on, is the baseball player's flexibility and mobility. By establishing flexibility and mobility in the athlete we are achieving:

1. In the throwing motion, a greater rage of motion will be achieved in the thoracic and shoulder regions which will allow for more force to be generated.

2. We see it with football players all the time, just by increasing flexibility of their hips we are able to take time off of their 40 yard dash, by increasing the range of motion of baseball player's upper bodies, we are able to limit injuries of the shoulder joint as well as decrease fatigue.

            The key to all of this is keeping the baseball player on the field. By engaging in a strength and conditioning program the baseball player is decreasing their chances of injury of their lower and upper body, but also increases the amount of work capacity they can achieve. By increasing the athletes work capacity on the field, they are able to keep their technique the same for a longer time, which allows for a decrease in injury. When our muscles become tired and weak, fatigue follows. When our muscles become fatigued, we overcompensate for it by losing our technique, which sets us up for injury.

Do not wait to become better at your sport!!

By: Kyle Shannon Iron Crush Strength and Conditioning

Wednesday, December 17, 2014

Iron Crush Strength & Conditioning promo video

So far the participants in the Sports Performance Program at LVBA are doing awesome. They are training hard; getting stronger and more powerful. Here is a short video featuring training by Kyle Shannon of Iron Crush Strength & Conditioning.

Not only do we have programs available for youth athletes, we also have programs available for adults as well. If you are interested in training for you or your child please contact us. 

If you email by 11:59 p.m. Thursday December 18th 2014 you can claim a 10% discount on your first month of training for new clients. 

Want to commit your child or yourself to training for all of 2015, we have a special deal available for 1 year packages.

Again, new clients please contact to claim your 10% discount off of your first month of training!

As an added BONUS the first 5 new clients to email by 11:59 p.m. Thursday December 18th, 2014 can claim a special offer!

Tuesday, December 16, 2014

LVBA starting 8th season of travel baseball

Dear Players, Parents & Prospects Families:

LVBA & The Prospects Program are proud to announce our 8th year of spring, summer tryouts for 2015. The 2015 Prospects will consist of teams from 10u through 18u. After 7 years, the LVBA Prospects are still the only Lehigh Valley based travel program to be nationally recognized. 

We are also the only Lehigh Valley program to offer a year round commitment to our players. Baseball players are not part-time players any more in 2015 and baseball definitely is not a part-time proposition for LVBA.

We have developed more players and sent more prospects to college and Pro baseball than any other Lehigh Valley program in history. We are extremely proud of our past and the future is brighter than ever.

Our roots are set firmly in the Lehigh Valley which is exactly where we want to be. Although our competition is outside of the Lehigh Valley, we still do not charge prices like those nationally recognized programs and we are one of the most affordable nationally recognized program available. 

That being said, we still play and practice more than all of our competitors.

LVBA will continue to develop any and all athletics and The Prospects will continue to be a recognized name across the country. Tryouts will begin in January 2015. We look forward to seeing you there.

All Prospects tryout/evaluation information can be found at this link:

Yours in Baseball,
Dylan Dando

Monday, December 15, 2014

Velocity and Arm Care Program

This offseason in addition to the velocity and strength training program we did last year we are throwing a new routine into the mix. Sean Heimpel, Brett Palanski and Tyler Vail will be introducing a revolutionary weighted ball and throwing program that has proven results at the highest level.

This program is not just for pitchers either, whether you are throwing down to 2nd base, making a throw across the diamond, or throwing someone out from the outfield, everyone can benefit from a stronger, more durable, healthier arm. During this 10 week program players will go through an intense arm care regimen 2 times a week for an hour and 20 mins each session. Each player will get a base radar gun reading before we start, there will be gun readings week 1, 5, and 10 to track progress.

Throughout the program each player will be conditioned with various exercises working the shoulder, the rotator cuff, and the scapula (New Iron Scap Program).

Core and explosive movement training will also be incorporated.
The benefits do not stop at velocity, players will develop a healthier more balanced arm that will keep them on the field and off the DL.

All 3 instructors have pitched or are still pitching at the professional level --

Sean Heimpel -- formerly of Nashua Pride, Washington Wild Things, Windy City Thunderboltz, San Diego Padres
Brett Palanski -- formerly of Nashua Pride, Quebec City
Tyler Vail -- (Oakland Athletics)

Ages: 13 and older

Price: $550 per player and will run 6:00 - 7:20 p.m. Tuesdays and Thursdays starting in January.

Call to sign up today 610-351-0013 or sign up online here:

LVBA Softball Slap-Hitting Clinic

Tuesday, December 30th from 6:00 to 7:30 p.m.

Price: $50

Email for more information.

Friday, December 12, 2014

LVBA Team Training

To Sign up  ==> Call us at 610-351-0013 or email us at

For the serious player who is currently on an LVBA team or has plans to evaluate for an LVBA Spring/Summer team.

LVBA team training will begin in December and end in February.

You will train with an age-appropriate group twice a week for 90 minutes.

What is included?

Defensive workouts, team building, hitting and pitching, bullpen sessions, live BP, strength and conditioning, speed and agility, college recruiting assistance, all aspects of the LVBA team philosophy.

Team training will be administered by LVBA coaches, staff and Director of Baseball Operations Dylan Dando.

“The LVBA Team Training Program was put together to give players in our program a head start on the Spring/Summer season. I think it is important that their workouts are monitored by the coaches who will be coaching them as well as training as a team continuing with the competition within a team during the winter is the best way to maximize results and improve as an individual.”

“The LVBA Team Training Program will be the best way for a new player to get his foot in the door at LVBA prior to the evaluation process. We are looking for serious players and the willingness to train throughout the winter is what it takes.”  —- Dylan Dando

Cost is $650 per player for the 3-month program.

Individual team breakdowns are as follows:

Group 1 – 9u, 10u, 11u
Group 2 – 12u, 13u
Group 3 – 14u, 15u
Group 4 – 16u, 17u, 18u

Sign-ups can take place online or by calling LVBA at 610-351-0013.

The sign-up period and payment will be completed by November 15.

Time slots:

Group 1 – 6 to 7:30 p.m. Thursday and 8 to 9:30 a.m. on Saturday
Group 2 – 7:30 to 9 p.m. Friday and 11 a.m. to 12:30 p.m. on Sunday
Group 3 – 6 to 7:30 p.m. Friday and 9:30 to 11 a.m. on Sunday
Group 4 – 7:30 to 9 p.m. Thursday and 9:30 to 11 a.m. on Saturday

Group 1 – DEC 4, 6, 11, 13, 18, 20, 23, 27, 30, JAN 3, 8, 10, 15, 17, 22, 24, 29, 31, FEB 5, 7, 12, 14, 19, 21
Group 2 – DEC 5, 7, 12, 14, 19, 21, 26, 28, JAN 2, 4, 9, 11, 16, 18, 23, 25, 30, FEB 1, 6, 8, 13, 15, 20, 22
Group 3 – DEC 5, 7, 12, 14, 19, 21, 26, 28, JAN 2, 4, 9, 11, 16, 18, 23, 25, 30, FEB 1, 6, 8, 13, 15, 20, 22
Group 4 – DEC 4, 6, 11, 13, 18, 20, 23, 27, 30, JAN 3, 8, 10, 15, 17, 22, 24, 29, 31, FEB 5, 7, 12, 14, 19, 21