28 Jun 5 things Logan Wade does to prepare him for game days
In Baseball, each game can be 2+ hours, and during the season, you can be playing up to 4 games a week, so it’s incredibly important to be on top of not just your fitness but your overall health, through recovery, nutrition and mindset. Brisbane Bandits’ star Short Stop, Logan Wade, makes sure to change-up his meals and training regime as he gets closer to game season, and keeps motivated by focusing on his love of the sport, making sure he has fun with his team in every game.
1) Fuel up with Carbs for Lasting Energy
Nutrition is a major part of my training regime to keep my body performing at its peak. In the lead up to game season I transition from a high protein diet into more carb fuelling, to incorporate slow releasing energy foods and increase my endurance. This is especially important to ensure that I don’t get hungry throughout a game and that I can keep my mind sharp throughout. I particularly love Japanese food, so rather than a typical chicken and rice combo, I’ll do Teriyaki Chicken with rice, in a stir fry with vegetables. I don’t like to rely on pre-workouts or anything like that because it can put me into more of a high stress mode, and I prefer to feel relaxed and focused before I step out onto the field.
2) Increase Speed and Full-Body Movement in Training
Being a part of a team-based sport, my individual fitness is just as important as how we work together on the field. As a shortstop, I have to focus on speed and footwork to ensure I’m reactive and agile. For instance, once someone throws a ground ball to me and I need to get it to base, I have to ensure that the direction of my feet point towards where I need the ball to go, and that I move quickly. To get prepped for this, I do things like ladderwork and fast feet around cones, similar exercises to what I do at 12RND Fitness. In field work you need to have sleek, smooth transitions between catching and throwing, and the speed in the boxing I do at 12RND has a lot of correlation to what I do with a glove and ball.
I’m quite regimented in the way that I train. I have 3 x 4-6 week blocks where I start with getting into the motions with low weights and high reps, then lead into lower reps, higher intensity with heavy lifting, and incorporate a lot of stretching because heavy weights can also make you very tight. Right before the season commences, I’ll end those training blocks with increased reps, and incorporate running to maximise speed. This part of my training is my favourite, where I go from having to target specific muscle groups into increasing my overall full body exercises to maximise my movement for sliding, catching, diving and hitting. I ensure that I’m not limited by incorporating variety, which I often get through 12RND. This also benefits my overall endurance and fitness because 12RND is a 45 minute high intensity workout, as opposed to specific baseball training which has a lot of down time. I feel it gives me an advantage. Footwork, legwork and core are the areas I focus on in order to improve my performance on the field, which I get out of 12RND through the boxing skill development. I’ve tried so many things over the years and variety is very important.
3) Make Sure to Get Some Rest & Recovery
In the 30 minutes before and after a game, I dedicate time to recovery with stretching, using resistance bands, foam rollers and physio balls. I listen to my body and give it what it needs, I recognise that recovery and adequate sleep is what keeps my body in its prime. Like a Boxer before their fight, they take a week off to “treat” their muscles and cut weight, and similarly, before the season I incorporate massages and ice baths to maximise recovery. I try to go into each season as fresh as possible.
4) Get Into the Zone
Before each game, I place strapping tape on both of my wrists; I do it before anything else, even before I put on my jersey. It gives me more feeling between my hand and my arm to benefit my throwing and my catching. I really take my time doing up my tape, making sure everything about is perfect, and even starting again if it’s not. It’s a way for me to “get my head in the game”, by focusing on one simple thing so precisely and with absolute concentration – it’s a way to get myself mentally ready. Once I know it’s completely perfect, I feel good and can start thinking about the game ahead.
5) Always Remember to Have Fun
Rather than create tension and get superstitious before a game, I like to make sure I remember to have fun, because that’s the real beauty of sport. Of course there’s winning and the competition at hand, but at the end of the day it’s important to enjoy the game. Pre-Game, the bandits get together and play a social game of cricket, just to have a laugh and lighten the mood before we start our stretching and warm-up routine. Baseball is about being loose and relaxed, if you get too hyped up and aggressive, your body gets tense physically as well which can negatively impact your performance. Even during our team huddle, right before we walk out, rather than doing a team chant or throwing our hands up in the air, someone tells a funny story that sets a light-hearted tone before each game. In saying that, as a team, we all take our individual efforts really seriously, and make sure that we’re all in the right headspace to do our best.