Issue Date: June 5, 2005
TEAM EFFORT, By Ben Sheets
Ben Sheets, strikeout sensation for the Milwaukee Brewers and a two-time All-Star, leapt into the spotlight as America's No.1 pitcher in the 2000 Olympics. Along the way, the 26-year-old has confronted injury and illness. As a lingering inner-ear inflammation disrupted this season, Sheets took time to talk about keeping his body -- and health -- in winning form.
Sheets says he needs a "lean, strong arm." This weekend, the Brewers take on the Dodgers in Los Angeles.
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"What you do off the field makes such a big difference on the field." That may sound like something your high school coach told you every day, but it's the real deal. And last season, I discovered more than ever how true it is. I ended up with a bulging disc in my back that got worse, to the point that it was herniated. It hurt to bend down. It hurt to pick up my little boy, Seaver, who was 2 at the time. But I pitched the whole year.
For that, I thank the doctors and the athletic trainers who got me through the situation. For two hours a day, there were deep massages and lots of stretching exercises -- not only with the lower-back muscles, but the hamstrings and even the butt. This got me through the season. Then, I got my back operated on.
You can help prevent sports injuries. As a rookie, I got a wake-up call when I developed tendinitis in my right arm and shoulder. I told myself, "If you want this arm to be your meal ticket, you'd better take care of this thing." Our athletic trainer and I came up with a program, and we've stuck with it for four years now.
It starts with the off-season. At first, I'll do cross training for at least 20 minutes, three to four times a week. I'll do Pilates and some light cardio time on the bike. With weights, I'll do lunge squats for the lower body and pulley exercises for my rotator cuff, which is critical for pitching. I'm also always working on my core muscles -- the hamstrings, thighs, hips and abs -- because that's where your power is centered.
In November, it's time to ramp it up. I'll work out five times a week. In fact, I have 150 pages of power exercises I go through in the off-season. With the pulley machine, I never put on a lot of weight. No more than 5 to 8 pounds, actually. But I'm going to do 12 to 15 reps with every set, to build the strength that I need on the mound. You don't want beefy biceps. You want a lean, strong arm.
In season, I pitch every fifth day. Twice in between starts, I work on those core muscles, with lots of sit-ups, twists and stretches. Pilates is great, too; I love the stretch it gives me, the way it increases the range of motion in my hips. As a pitcher, if you're free in the hips, you can explode with power right through the ball. For cardio work, I generally get on the bike for about half an hour.
Nutrition also matters. Two hours before a game, I'll eat a meal that's precisely two-thirds carbs and one-third protein. Chicken and pasta, with 17 to 20 ounces of Gatorade, will do the job. During inning breaks, I'll drink 7 to 10 more ounces of Gatorade to rehydrate. After the game, I'll drink 20 to 24 ounces for every pound I lost on the mound. Dehydration can result in fatigue, heat illness and a loss of coordination. Replenishing fluids also helps the muscles recover.
The bottom line is that -- when it comes to keeping up with a healthy, fit body -- nobody can do it on his own. I'm consulting with team physicians and athletic trainers every week in the off-season and nearly every day during the season. Even if you go see a doctor just once a year, it will keep you on track, too -- whether you're looking to stay on top in your game, or to stay around for a while in life.
Hey, guys, see your doctor
SpikeTV urges men to get annual checkups.
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Milwaukee Brewers star pitcher Ben Sheets, an honorary advisory board member of Spike TV's men's health awareness program, "Check Up or Check Out," is a strong advocate of maintaining a healthful routine.
"When we get to spring training, all of us go through an important process that -- really -- everyone should go through at least once a year: the physical. They check us out all over, on everything -- our eyesight, blood pressure, cholesterol. We'll get an EKG and blood-panel work.
"Older coaches may need their colon and prostate checked out. This is very important for everybody," Sheets says. "My dad took forever to get to a doctor but finally went in at age 52, and he was diagnosed with prostate cancer. He should have been there much sooner, but they still caught it in time, and he's recovering just fine now."
Cover photograph by James Schnepf for USA WEEKEND
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