- 2 days ago
Frank The Tank | Frank Walks
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00:00This is Jabba Chamberlain, best known for the Yankees career, where he was a reliever.
00:06I don't know, good, best years came out as a relief pitcher.
00:10He tried to do a little starting as well, but he was a Yankee legend.
00:13And he's going to be the first person to actually work out with me, besides Arnold Schwarzenegger, of course.
00:18But this is the new thing he would do.
00:20Yeah, I'm the second tier of that workout regimen, let's just put it that way.
00:26But this is Frankie Liss, Frankie Fitness, and we're taking things to a new level this year.
00:33And I'm so glad that Jabba Chamberlain is here to join us.
00:36Frank! Frank! Frank! Frank Waltz! Frank Waltz! It's time for Frank Waltz!
00:46Frank Talks while Frank Waltz! It's time for Frank Waltz!
00:54You want both hands in the same spot. Yep. Right there.
00:59Yeah, right.
01:01One, two, there you go.
01:03All right, here we go.
01:04And this is a 45-pound ball, right?
01:07Yep.
01:08All right, let me just see how much I can do this.
01:10All right.
01:12See if I can do this on my own.
01:15Just...
01:16All right.
01:17One.
01:19Two.
01:21Three.
01:23Four.
01:25Five.
01:27Six.
01:29Seven.
01:30Eight.
01:32Oh, boy.
01:33Nine.
01:34Ten.
01:38Very nice.
01:39All right, that's the first set.
01:42Good form, Frank.
01:44All right.
01:46I'm just going to rest here.
01:50It's so difficult for me to get up from...
01:54I'm not going anywhere.
01:57It's better for me to just rest like this for like a minute and then get the next stage.
02:03Yes.
02:03To me, I think the ultimate job is the starting pitcher.
02:07I mean...
02:07Oh, yeah.
02:08Because you know exactly what's going to happen.
02:10And it's like, okay, I can do this.
02:12And the thing that I learned was your easiest day is the day you pitch.
02:17Because all you're doing is preparing to pitch.
02:19That's all you're doing.
02:20The days in between is when you're working your butt off, getting everything done.
02:24So the day after you start, what would you ramp up for the next start?
02:30I would run for 45 minutes.
02:33And usually what I learned when A.J. Burnett came over in 2009, I would just start running
02:39the stadium.
02:40So I'd run around the stadium and then there's stairs.
02:42So you did a little bit of everything.
02:45You'd run up the stairs.
02:46You'd run up a ramp.
02:47You'd run down the outfield.
02:48You'd run down the stairs.
02:49You'd run up the other stairs.
02:51And you get to see the interesting parts about stadiums because you don't see it when
02:56you're playing.
02:57And then you realize some stadiums are built terrible.
03:02There's some that were awful.
03:03Like Oakland.
03:05Yeah, there was nothing to do.
03:07Literally because the top is banners.
03:10And there's really nowhere to go.
03:12And if you don't want to run around the outside.
03:14I remember one time we all went on a run through the Boston Common when we were playing the Red
03:18Sox.
03:19That was fun.
03:21That was interesting.
03:24I wouldn't do that if I was a Yankee.
03:26You know what?
03:27There was like eight of us.
03:28So it was like we ran in a pack that day.
03:31And we're wearing Yankee stuff.
03:33And you'd see it.
03:34And we ran through like the Common.
03:36Then we ran like some university or something.
03:39There's people outside and they saw it.
03:40Oh, it was interesting.
03:42It was fun.
03:43It was interesting.
03:44All right.
03:45Let's try this again.
03:50One, two, three, four, five, six, seven, eight, nine, and one more.
04:10Yep.
04:12Push.
04:12Ten.
04:12There we go.
04:20When you're a pitcher, how often would you, as a relief pitcher, you didn't have the starting
04:25routine, starting pitcher's routine.
04:27But how much would you lift going before a game or after a game and on days off?
04:33It just kind of depends on how many days you pitched in a row.
04:36Because there's days you literally would have to play catch, lift, and perform all in one
04:40day.
04:41So you kind of just, you kind of just base it.
04:43You got your motion and mobility work pretty much every day.
04:48And then no matter what, usually after every game, I would do some type of elliptical and
04:53run and my shoulder care.
04:54But you kind of just, once the season got started, you based it upon kind of your workload.
05:00Now, what about the off-season programs?
05:02Now, is that what you did most of your lifting?
05:05Off-season, yeah.
05:06Because you're just trying to get ready for, like, there's really no off-season anymore.
05:10Just because coming into spring training, you've got to be ready to go.
05:13Well, the old days, it was the guys had, like, winter jobs because they didn't get paid.
05:18Well, they pay a little bit better these days.
05:20So, but no, it was, yeah, the off-season was more when we actually got after it because
05:27you weren't competing as well.
05:29So that was the time you spent to get ready so you didn't have to do all the work during
05:33the season.
05:34All right.
05:35I guess we're just doing the late chances because I don't know this one.
05:38We've got to be prepared next time.
05:39Yeah.
05:42All right.
05:42You ready?
05:45One.
05:47Two.
05:48And the key for me is you've got to keep it under control because if it clinks, then
05:52you're letting it down too fast, I found out.
05:54Yep.
05:55So you've got to go three, four, five, six.
06:03I once had an abscess on my knee.
06:05Seven, eight, nine, ten, eleven, and twelve.
06:15And then I hold the last one.
06:17Nice.
06:19What's been the most fun about starting to work out?
06:22I don't know.
06:22Just trying to get a new thing.
06:25Just being able to lift more.
06:26Just being able to have more stamina.
06:28I mean, when I started walking, 5,000 was like a lot.
06:35Now I'm 20,000 steps a day.
06:37Right.
06:38And I'm still on 20,000 even though you're literally walking into an ice chest outside.
06:44I'm from Nebraska, so I know the feeling.
06:47I woke up the other day to go work out and it was minus 32, so.
06:51Well, the planes, they get that cold.
06:54Oh, yeah.
06:54One.
06:55Somebody literally, like, they said they de-iced for like 35 minutes because it was so cold.
07:01Hold, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen.
07:24And they hold.
07:26Oof.
07:27And now we're talking about what would be your normal routine?
07:31Say it's off-season.
07:34What would be your off-season workout routine?
07:36It would be four days on, one day off with throwing every day and then two bullpens a week.
07:44So everything would be kind of all-encompassing.
07:47Certain days would be focused on shoulders, back.
07:50And then three days a week was always just shoulder maintenance, like bands, mobility, functionality.
07:58Bands, that's big for a pitcher.
07:59Yes.
08:00Internal, external rotation and just being able to get it's monotonous and it gets boring.
08:06I know that.
08:08But, you know, as my son now is a sophomore in college and he's pitching, I tell him, I was
08:13like, I know it sucks.
08:15I hear he's a pretty good prospect, too.
08:16And I think.
08:17Yeah, he's all right.
08:18I don't mind him.
08:19I want to kick him in the butt sometimes and trade him in.
08:22But no.
08:23And this is the kid that your son on the trampoline, isn't it?
08:27Yep, that's it.
08:28He'd be the one.
08:28Yep.
08:29He's the one that made me blow my ankle out because of those stupid trampoline houses.
08:34All right.
08:35Now it's the single arm cable biceps curl.
08:41Yes.
08:42Stay to your side.
08:43Just stay to your side.
08:45All right.
08:45What do we have this at?
08:46We're at 20.
08:4720.
08:47It's good there.
08:48Yeah.
08:48You should be good there.
08:49All right.
08:53Yeah.
08:55Two.
08:57Three.
08:58Four.
09:00Yeah.
09:01Keep your back straight.
09:02Five.
09:03There you go.
09:04Six.
09:06Seven.
09:08Eight.
09:11Nine.
09:14Ten.
09:15Very nice.
09:19One.
09:21You're going to stay straight?
09:22Two.
09:25Three.
09:28Four.
09:30Five.
09:32Six.
09:35Seven.
09:37Eight.
09:38Oh, boy.
09:39Nine.
09:40One more good one.
09:42Ten.
09:43That a boy.
09:44I think I should do one on each arm.
09:47You know, keep it balanced.
09:49Yep.
09:49That's one set.
09:50That's exactly right.
09:50You need to take a break in between.
09:52Perfect.
09:54So, now when you're a pitcher, you've got to be a little more mindful of your arms.
09:58So, would you do the work you feel like that?
10:01It's interesting because we work backwards.
10:03So, our tricep is our accelerator.
10:06Our bicep is our decelerator.
10:08So, for us, it's like you need to make sure you're balanced on both sides.
10:13Because you didn't want to get too tight because your bicep tendon runs into your elbow.
10:17Because I know the old, they say that pitchers shouldn't lift.
10:22Anything over the head is what they originally said.
10:25But everything has changed so much with technology and analytics and all the other stuff.
10:31Well, you know how I feel about analytics.
10:33Yeah, I know.
10:33I know.
10:35Yeah.
10:36Just, sorry, I shouldn't talk.
10:37But just in general, in the gym, you can't wear your 20-pound gun holster phone.
10:42I mean, that's just crazy.
10:43Well, I just have the holster.
10:46I mean.
10:47I just had the holster on.
10:48Yeah, I mean.
10:49All right, keep it on.
10:49The phone's over there.
10:51Not to mention the fucking janitor piece.
10:53Well, that, I agree.
10:54I think I should probably die.
10:55Does he have a string that comes with it?
10:59Oh, yeah.
11:03Well, it's so cold outside.
11:04Can you tell me what all of this is?
11:09Well, I got it.
11:10Like, are all these necessary?
11:11Yes.
11:12I got a New Jersey windmill key chain.
11:16Okay, that's necessary.
11:18Okay.
11:18I got a Daytona key chain.
11:23It used to say Frank, but it got wiped off.
11:25Yeah, because it's always on your belt and rubs off.
11:28I got a bottle opener.
11:32This is for my baseball card caddy.
11:37This is for my mail box.
11:412013 All-Star Game key.
11:44This is for my storage locker.
11:47These were for my storage locker, but I lost the lock.
11:51So, do you still need them?
11:55Actually, no.
11:55This is actually for my...
11:57I actually could probably remove these.
11:58I think these might be for old luggage I had.
12:00This is for my baseball card thing.
12:09Second set.
12:10Get on the fucking wings.
12:13Oh.
12:15Oh, that's great.
12:18Oh, I think I could probably get rid of these.
12:21This is for a lock I no longer have.
12:24Oh.
12:26All right.
12:28Keep the back strength.
12:30One.
12:32Two.
12:34It's always so funny, too.
12:36You can always tell what person's somebody dominant with.
12:40Five.
12:41And Frank's definitely right-handed.
12:43Six.
12:45Seven.
12:47Eight.
12:50Nine.
12:53Ten.
12:55All right.
12:58And now the other side.
13:00One.
13:03Two.
13:04Three.
13:05There you go.
13:06That was a good one.
13:08Four.
13:10Five.
13:12Six.
13:15Seven.
13:17Eight.
13:19Nine.
13:22Ten.
13:23That a boy.
13:24All right.
13:30You had Tommy John surgery.
13:32Yep.
13:32So what does the rehab of exercising go through when you have that?
13:37It's not.
13:38It's more stability because you can't really rehab a ligament.
13:42So it's scap and shoulder mobility that you lose because you're, you know, in a brace for a while.
13:50But, yeah, it was different because it feels okay, but you know it's not healed.
13:56So the time and the patience it takes is the frustrating part because it's like it feels fine, but then
14:03you can't throw yet because it's not ready.
14:05So I think it's just, it's the patience factor where, you know, some guys come back sooner, some guys come
14:10back later, but knock on wood, I haven't had anything happen with it since.
14:16So I, I guess I figured out the, uh, the rehab part.
14:20Okay.
14:21We could do any tricep rope press down.
14:23It says you're going to, this one, this is probably one of my favorites, to be honest, where you sit
14:30and make sure hold at the end.
14:33And as up, controlled, as the same thing you did over there, like you do with your leg extensions too,
14:41and hold at the bottom, and control up top.
14:44Can you see how his back didn't move at all, Frank?
14:47Yep.
14:47How those are just...
14:54And so push down like this.
14:56Yep.
14:56And don't come all the way up.
15:00Control it up, two.
15:01Yeah.
15:02One.
15:02There you go.
15:03Two.
15:05Three.
15:07Four.
15:09Five.
15:12Six.
15:13Seven.
15:15Eight.
15:17Nine.
15:19Ten.
15:21Eleven.
15:23Twelve.
15:26Thirteen.
15:27Fourteen.
15:29Fifteen.
15:38Is that a new one for you, Frank?
15:39That is a new one, I think.
15:41I might have it before.
15:42I don't remember doing that exactly.
15:43Don't straight bar me.
15:44All right.
15:44Both of these are brand new, Frank.
15:46These are two brand new.
15:47You just went up a level in Arnold's pump pump.
15:49So he's entered a new phase where he's doing new workouts.
15:52He's progressing.
15:53Can we try this with 30?
15:5530?
15:56Go ahead, bro.
16:04All right.
16:09Oh, yeah, that's better.
16:10One, two, three, four, five.
16:18There you go.
16:19One, two, three, four, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.
16:41Nice.
16:44So now we're getting close to spring training when we're working this out.
16:49What would be your routine as you approach spring training?
16:52Just three days a week.
16:54Once we get to spring training, just because your workload is a little bit different, because
16:58we obviously get there before the hitters.
16:59So we go through the boring stuff of PFPs and covering bunts and covering firsts.
17:08I've always felt that spring training, batters don't really need it.
17:12They would be deep.
17:13We're all, yeah, no, we're always ahead.
17:14Spring training is for pitchers.
17:15Yeah.
17:15And we're always ahead of the hitters, too.
17:18So it's not like really, you'll get some of the overzealous young guys in early, and
17:23they're trying to take you deep and whatever, when you're literally telling them what's
17:26coming.
17:26And then you get the guys that are veterans, or they're just standing in the box, just
17:30tracking pitches, because it's for them to see live pitching at that point.
17:35So we're always ahead early, and then obviously they catch up.
17:39There's a reason why spring training is six weeks, and that's why I hate the World Baseball
17:42Classic.
17:43Because I think it hurts pitchers, because now instead of just your normal slow ramp up and
17:51build up, you're now pitching in, oh, now you've got the Team USA on your hat.
17:55You might overthrow, you might create an injury.
17:59That's why I hate doing the World Baseball Classic during spring training.
18:02Yeah, and we've seen it happen to numerous people, where you ramp up, because it's like
18:07nice.
18:08You know in spring training, it's like, okay, I can work on this.
18:11I've got 35 pitches.
18:12But now it's like when you represent your country, and you're like, okay, well, I'm going
18:17to go as far as I can.
18:18And sometimes you're not be ready.
18:20But that just makes your off-season that much shorter, because if you want to prepare the
18:25right way, you really have zero time off.
18:28And sometimes less is more for us, just because our season's so long anyways.
18:33I mean, 162 games.
18:35I mean, you were both a reliever and a starter, mostly a reliever.
18:40So a starter, I know, has that routine, where you have, okay, I know I'm going to start
18:45this day.
18:46I'm going to have to do that.
18:47I'm going to have to do this.
18:47I'm going to do this.
18:48A, B, C.
18:49As a reliever, you can pitch this day.
18:52We can do everything in one day.
18:54Yeah.
18:54The funny thing a lot of people don't understand is like, okay, we play 162.
18:59But we also play 40 in spring training.
19:02Yeah.
19:02And then if you get to the post-season, it could be another 16.
19:06So it's just, it becomes long.
19:08I mean, when we won in 09, there was a WBC year.
19:14And so I left the end of January.
19:17I didn't get home until November 7th.
19:20So it's a long year.
19:22I mean, people have had a month off and we're still competing.
19:26So it's just, it's a long year all around.
19:30There's really no off season, but people forget that they just see 162.
19:35But there's 40 games and we're there every day.
19:37Because there's only two off days in spring training as well.
19:39So you're there every day.
19:41And sometimes they can give a personal day, but it's a grind.
19:46People forget that we play 40 games in spring training too.
19:50So do you get points for everything that you do?
19:52Oh, wait a second.
19:53You know what?
19:54This completes the pump club quarter to work out.
19:56Time to do some birds?
19:57Let's do some birds.
20:00Well, I do the, I could also do like the other one now.
20:08Ah!
20:09Oops!
20:09My, I got to tuck my shirt back in again.
20:12You also don't laugh and fucking throw your shoulder out.
20:16You know, you got to sleep for me.
20:19I mean, I don't, I don't know if I'm going to get through this without laughing.
20:26At least the purples do it.
20:27Rot!
20:29Rot!
20:31Rot!
20:33Rot!
20:37Rot!
20:39Rot!
20:40All right.
20:42All right.
20:42All tonight, I could do this one.
20:43Tribute to a certain football team.
20:45Cry, Eagles, cry.
20:48From the land of losery.
20:51Cry, Eagles, cry.
20:54Watch them lose.
20:55Games one, two, three.
20:57Another fumble.
20:59Another sack.
21:00The Eagles lost again.
21:03Cry, Eagles, cry.
21:05Cry, for the land of losery.
21:09L-O-S-E-E-R-S.
21:12Losers!
21:13Thanks for joining.
21:16You're my first guest at this.
21:18I promise I'll get better at this, guys.
21:20But what do you think about how I'm working out?
21:24Someone who's been at this now five weeks.
21:27Well, I mean, first of all, just getting started is the hardest part and showing up.
21:31So with what you've done all around has been great.
21:35But what I love about it is, like, you can see you get points and you progress and you try
21:39new things.
21:40And that's the only thing.
21:42But, yeah.
21:42Well, that's what makes the pump club so great is the points.
21:45I need to see these points.
21:47That's why I got my Fitbit on and why it's always important to me to get to that Fitbit,
21:54the measuring everything with the Fitbit, my steps.
21:58I look at that every day.
21:59I look at that Fitbit app, and it's like, oh, okay, now I know I accomplished something like that.
22:06And I kind of need that for my mental state.
22:11Yeah, it always helps when you can see it.
22:13Because it's like, okay, I got this, but then I finished this, I completed this workout, I get this many
22:18points.
22:18It gives you something to look forward to.
22:20And it gives me a guideline, a guidepost.
22:23Yep.
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