Marlins ace Sandy Alcantara ‘s exercise routine has become the stuff of legend.
Sure, Alcantara once was a highly touted prospect with limitless potential. But he didn’t evolve into the 2022 National League Cy Young Award winner by accident. Following his first total MLB season in ’19, during which he made the NL All-Star team, Alcantara wanted to reach the next level.
“If you want to be like a big guy, or like a large leader, you’ve got to start working nonstop, ” Alcantara said. “When you put yourself in the right spot and work hard, plus hard with consistency and dedication, you don’t need to worry about it because you’re there. You don’t need in order to change anything. You’ve got to keep doing what you’re doing. ”
Since that 2019-20 offseason, Alcantara has executed the Marlins’ plan at Pinecrest Strength & Conditioning. President Ron Yacoub, a certified strength and conditioning specialist, plus Alcantara first crossed paths during Alcantara’s rookie time of year in ’18, when the particular pitcher visited the then-Marlins rehab consultant with a small abscess on his arm. Yacoub, who helped the late José Fernández rehab from Tommy John surgery, took good care of Alcantara — something the flamethrower remembered when deciding to train at Yacoub’s facility during the offseason.
Once the regular season is over, Alcantara comes in and out in October before ramping things up in November. This winter, he has scheduled that around trips to the Dominican Republic plus Cy Young Award-related festivities. He also has had a workout partner: Eury Pérez , MLB Pipeline’s No. 3 right-handed pitching prospect . The 19-year-old Pérez, that shares the same agent in Adriel Reyes, wants to follow in Alcantara’s footsteps.
“He’s the man on a mission, and he’s been a man on his mission since we talked that will first offseason, ” Yacoub said associated with Alcantara. “All kudos in order to him. He came in along with the talent, and now the drive, and it’s all him that’s done it. We’re just keeping the particular machine moving in a forward direction, plus we’re lucky to be a part of this. inch
On a Friday morning inside January, Pérez is unable to train because he is sick. That doesn’t stop Alcantara from going about his offseason routine. After arm care to get loose, Alcantara is ready to throw. Without Pérez, he turns in order to one of the facility’s other patrons — former teammate and current Mets right-hander Elieser Hernandez. Alcantara’s brother Rafelind, who else once signed with the Cardinals, keeps a watchful eye.
It’s not a bullpen day, so once Alcantara is done throwing through as far as 105 feet, it’s time for the same total body workout this individual does Monday through Friday, from 9 a. m. to around 1 p. m. Alcantara credits it for their consistency.
While wearing the Sandy’s Beach “El Caballo” T-shirt he has cut into a tank, Alcantara makes use of every machine at the facility. Exercises range from squats to shoulder presses to lunges, and the weights depend on the particular type of lift. This individual does five sets associated with 12-15 reps to build his endurance. Before heading out, Alcantara finishes with arm treatment. “Tití Me Preguntó” blares from a nearby speaker, playing music he or she streams through his phone.
“We call it the ‘Sandy Workout’ because he arrives in here, does almost all his exercises, ” said Chris Altieri, a doctor of physical therapy which specializes in baseball rehab and performance, “and that’s why Sandy is Exotic. He’s just grazing close to, and he’ll spend all day right here. He’ll talk with everybody here, but he’s working the entire time that he’s right here. There’s always a purpose in order to what he is doing. ”
Yacoub and his staff, which includes coordinator Richard Jackson, DPT, will maintain a careful eye to ensure Alcantara is using proper form. The routine stays exactly the same — just along with less volume in-season. Alcantara focuses on making use of his muscles the right way plus hitting each muscle group, repeating and knowing whenever to increase intensity. Over the last two years, the particular workout has been refined to be tailor-made for Alcantara, who knows his entire body better than anyone.
“That’s my routine, ” he said. “I don’t need to change anything, I don’t have to add anything, due to the fact I got really good results with my routine since I started getting here. I’ve got in order to keep performing my routine, knuckle down, carrying out the same every day time: within the offseason, during Spring Training plus throughout the period. It’s some thing that We created, and it is something that will gives me the result. inch