Meet Minor League Chicago White Sox pitcher Jarrett Casey. He teamed up with Force Barbell last off-season to work on gaining good weight and strength. His strength and conditioning coach with the White Sox, Tim Rodmaker found Force online after seeing the “Intern Squat” video. After talking to Dan they decided it felt like a good fit for them.
“It ended up being really good for us,” says Casey.
In the beginning Casey didn’t really have any expectations for Force Barbell because he had never done any personalized training, spending his past off-seasons working out on his own. He commended the training Dan implemented that he otherwise would not have done but is glad he did.
Jarrett’s goals for his training time with Force were very simple, lose some of the “bad weight” he had and gain some good weight back in muscle mass so he could go forward into his team’s spring training with a good solid weight.
A typical training day at Force for Casey began at 9:00 a.m. He would begin with a warm-up that consisted of foam rolling, some parasympathetic breathing drills, and repositioning. Then he would spend the next half an hour to 45minutes just focusing on strength gains. His days alternated between upper body and lower body focused training sessions.
Casey’s diet changed a bit too when he started training at Force. He and his teammate Stew Brase increased their calorie intake to around 4500 to 6000 per day.
“We basically just wanted to eat as much as possible to gain weight, and it worked,” says Casey. “Dan liked to preach that no matter how many calories we ate, we weren’t gonna get fat, just eat as much as possible and then work it off in the weight room.”
Jarrett noted the unique benefit of training with another person, which in his case was his teammate Stew Brase. It added friendly competition to their training atmosphere.
“We would push each other to work harder and I liked that about it,” remarks Casey.
Casey also talked about some significant changes that he achieved after his training with Force.
“I gained some good muscle weight, some mass, and came out of there looking and feeling stronger,” says Casey. “But also there was a big mentality change for me. From just working out there with those guys I’d like to say it’s made me mentally tougher and I can tell a difference when I’m pitching now.”
Even stoic athletes like Casey must learn to endure frustration in the game they play. A good structured training regime goes beyond muscles and develops tough mental stamina that benefits athletes and all persons alike. Mental stamina plays an active role in a person’s everyday struggles.
“If something doesn’t really go my way, I used to get mad and let it affect me a little bit, but now I just move on and go out there with the mentality that no one is going to hit me,” says Casey about the improvements in his confidence on the mound. “I’ve gained some velocity, so that’s always a bonus.”
Jarrett also moved up a level from last year in his team’s rankings and hopes to continue moving up.
At the end of their training, Dan had Jarrett as well as his teammate and coach read The Way of the Peaceful Warrior by Dan Millman, an inspirational book about one man’s journey to find his inner warrior in his human spirit and how he comes out victorious.
“He gave us all a copy,” says Casey. “I have it with me right now.”
Our coaches here at Force Barbell embrace personal relationships with clientele, creating a unique supportive environment that encourages hard work among other things.
For athletes to thrive a gym should really feel like a team setting and Force was able to fit the needs of these baseball players like a glove.
“Dan is a great guy and he knows exactly what he’s talking about when it comes to training and lifting and everything,” comments Casey. “There were times when we didn’t completely see eye to eye, but looking back on it I probably should’ve just agreed with him to begin with… Force Barbell is an awesome place to be and you’ll get stronger if you go there.”
“Life is not a private affair. A story and its lessons are only made useful if shared.” – The Way of the Peaceful Warrior
Live Light, Lift Heavy
— Kayleigh Lindsay