Kyle Schwarber, the Chicago Cubs outfielder and Philadelphia Phillies' designated hitter, has become known for his powerful hitting and dedication to the game. His career has been marked by both impressive feats and periods of struggle, driving him to constantly reinvent himself. This article delves into Schwarber's rigorous diet and workout regimen, highlighting his commitment to peak performance and his aspirations for greatness.
Offseason Transformation: A Lifestyle Change
Following a rocky 2017 season, where he even spent time in the minor leagues, Schwarber embarked on a mission to transform his body and his game. He viewed it as a "lifestyle change," focusing on overall fitness and agility rather than just weight loss. Since early November, not long after the Cubs were knocked out of the National League Championship Series, Schwarber has been on a mission to dominate all 162 games.
Rigorous Training with Yo Murphy
Schwarber's transformation began with a comprehensive training program under the guidance of former professional football player Yo Murphy. This included agility drills on a football field. After Schwarber switched directions three or four times, Murphy threw a tennis ball over his head, mimicking a fly ball. Schwarber's job was to track it down, but on this occasion, he missed. Murphy instructed him to do it again.
The training regimen also incorporated indoor sessions at the Applied Science and Performance Institute (ASPI), focusing on strength and conditioning, balance, and core strength. The goal was to enhance his quickness and agility, crucial for improving his outfield performance. Schwarber's day ended with hitting a baseball really far. But as any Cubs fans knows, he needs to make more contact.
Enhanced Agility and Mobility
The emphasis on agility drills aimed to improve Schwarber's first-step quickness and overall mobility. The drills consisted of Murphy calling out which cone the Chicago Cubs slugger should run to out of a square of four. The goal was to enable him to cover more ground in the outfield and make better reads on fly balls.
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Strength and Conditioning
At ASPI, Schwarber focused on building a strong and stable base, with particular attention to his surgically repaired left knee. The goal wasn't just to build muscle but to enhance flexibility and rotational power, translating to more efficient and impactful swings.
Batting Practice and Skill Refinement
Schwarber's training also included extensive batting practice at Jefferson High School's baseball field, a location that has produced major league stars. These sessions focused on refining his swing and improving his ability to hit the ball where it's pitched. He worked on hitting off a tee, moving it around the box while raising and lowering it.
The Schwarber Diet: Fueling Performance
A crucial component of Schwarber's transformation was a strict diet plan designed to optimize his performance and recovery. Meals are prepared by a professional so he can just microwave them for "two or two-and-a-half minutes, and they don't taste like they've been microwaved," he said. "I really like the chicken parmesan."
Eliminating Unnecessary Travel and Minimizing Vacation Time
No brace, a new diet and a strict workout routine mapped out backward from Feb. 10 are how Schwarber approached the winter. He eliminated non-necessary travel and minimized vacation time in a commitment to make the most of his most important offseason to date.
Emphasis on Clean Eating
Schwarber's diet primarily consisted of lean proteins, such as chicken and salmon, and other wholesome foods. He eliminated non-necessary travel and minimized vacation time in a commitment to make the most of his most important offseason to date.
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The Cheat Meal
While maintaining a disciplined diet, Schwarber allowed himself one "cheat meal" per week to satisfy cravings and maintain balance. On many days, it's eggs for breakfast, chicken for lunch and salmon for dinner. "The key is it has to be stuff you like," Schwarber said. "I like that stuff. I would say the diet hasn't been tough."
Overcoming Challenges and Setbacks
Schwarber's career has been marked by challenges, including a significant knee injury in 2016 that sidelined him for most of the season. He suffered a wince-inducing knee injury while chasing down a fly ball. It ended his season and put his ascent on hold. Despite these setbacks, he has demonstrated remarkable resilience and determination to bounce back stronger.
The Mental Game
As Cubs executive Theo Epstein put it, Schwarber "carried this tremendous weight around with him. That's why we ultimately [sent] him down, just to allow him the chance to reset and hopefully remove that weight and be a little selfish and rediscover his identity as a hitter because he was becoming this carnival act slugger, taking these huge swings, getting pull oriented and trying to lift the ball, swinging up hill and losing his balance as he finished his swing. It's just not who he is."
Embracing the Designated Hitter Role
In recent years, Schwarber has transitioned into a role as a designated hitter, particularly with the Philadelphia Phillies.
Impact and Results
Schwarber's dedication to his diet and workout regimen has yielded noticeable results, both in his physical appearance and on-field performance.
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Physical Transformation
Schwarber came into camp this season 30 pounds lighter than last year. Stung by a disappointing season, Schwarber stepped up his workouts over the winter, embraced a new diet and lost about 20 pounds.
Improved Performance
Through 19 Cactus League games, he hit .333 with three doubles, a triple and four home runs while swiping four bases. The stolen base tally matches his career total in the big leagues.
Enhanced Mobility and Defense
In February, he discussed the effects of unstrapping the knee brace he's worn since 2016. "It's funny, because you don't think it has a big effect on yourself when you put it on, but when you take it off, it really does feel different and makes you feel more mobile and less restricted," he said, per MLB.com's Carrie Muskat. "The knee's stable now."
Leadership and Team Contribution
Beyond individual achievements, Schwarber aspires to be a leader and a valuable contributor to his team. "I want to be a leader. I want to be the best player I can be. And that means getting in the best shape I can be."