If you've ever stepped into a gym, you've likely been asked "how much 'ya bench?" I don't know how the bench press came to be the measure of a man. I've seen many big lifters who make crumby athletes.

More correctly, the bench press and other traditional weightlifting moves are good measures of force production. So technically, "how much ya bench" is asking how large of a mass your upper body can generate enough force to overcome.

I mean, really. Do you think this guy would be something fearsome on the mound? If he happens to make contact as a hitter, is he even going to make it to first base?

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Welcome back. 1010 lbs with all kinds of belts and wraps and a 6" arc of motion. Pretty impressive? I'd tell him I'm far more impressed with the 5'10" guy who can dunk or throw 90 mph. It's not like the bench press guys could catch me if he disagrees.

The primary interest of all athletes and especially baseball players is power, not just strength. The name of the game is creating high forces rapidly, not just maximizing force. Being strong does not necessarily mean that one can also generate high power.

But you should, in fact, be somewhat concerned with how much ya bench. Why? Because I said so. No, because of old school physics. Though not the only factor, force is a critical component of the power equation.

Force = mass X acceleration

Work = Force X distance

Power = Work per unit unit time

So from everything above, we arrive at the following equation:

Domination = strength training + power training + deliberate skill practice

The bottom line is really pretty simple:

THE ENGINE
Create a strong machine with resistance exercises that cause you to get bigger and/or stronger. Find just a handful of the big moves and lock into them. Work brutally hard at just a few things, moving progressive poundage in good form. Traditional weightlifting moves are by far the best way (safe and effective) to increase your force capability.

THE CPU
You also need to perform high speed/explosive movements that train the neurologic system and allow you to utilize that strength in a sport-specific manner. Think modest loads applied rapidly. Not getting hurt is most definitely an issue here.

THE PROGRAM
Finally, you need to find your weak areas and perform focused skill practice. Practice the skill. Don't try to "kinda" mimmick the skill with cuff weights or bands or dumbbells, unless you want and know how to create a specific effect upon the mechanics. Practice the skill. Practice doesn't make perfect, it makes permanent. Find ways to objectively measure your progress. Set goals. Practice your skill.

Now where are you going to find a place that is truly, exceptionally qualified under all three components of this simple formula? I know of a place.