How to Gain MPH on your Fastball?
In the Journal of Strength and Conditioning Research their is a study called Baseball Throwing Velocity: A Comparison of Medicine Ball Training and Weight Training. The study was put together to prove that medicine ball training was the only way to increase pitching velocity. What they learned was something they did not expect.
The study was made up of three control groups of Australian baseball players from their Junior National Team. All three groups participated in an 8 week training period. Each one of the subjects had never trained outside of throwing a baseball. The first group spent the 8 weeks only throwing a baseball. The second group spent the 8 weeks doing upper body medicine ball plyometric training and also throwing the baseball. The third and final group spent the 8 weeks doing upper body heavy weight training with the bench press and overhead press and also throwing the baseball. When the study was finished the results were astonishing. They measured all three groups for strength and velocity gains. The first group who only threw the baseball for 8 weeks did not increase in overall strength or velocity. The second group who performed the upper body medicine ball plyometrics with throwing the baseball only improved in overall strength. The third group who performed the heavy weight training with throwing the baseball increased their overall strength more than the medicine ball group and they were the only group to increase velocity up to almost 5% in the 8 weeks.
They set out to prove that medicine ball training was superior to weight training when it came to velocity enhancement and what they discovered was the total opposite. This is why weight training is still today a major part of an athletes conditioning. The problem is Major League Baseball will not accept it. Why were the old timer hard throwers like Bob Feller, Ron Guidry, Nolan Ryan accepted when they talked about growing up on farms and bailing 50 pound bails hay for a living on the off-season but if a ball player today said he participates in heavy weight training during the off-season everyone thinks he is crazy?
To read the entire study you can download it here. For a revolutionary velocity enhancement program that uses heavy load training along, with the latest 3X Pitching mechanics, to add 5-10 MPH to your fastball in 16 weeks, check out the 3X Pitching Velocity Program to start throwing harder today!