[quote=“Eric Cressey”]My assistant pointed me to this thread after he got a notification of my name via Google alerts. Couldn’t resist…
Simple, yet easy way to handle this is to go to the research.
Derenne C, Ho KW, Murphy JC. Effects of general, special, and specific resistance training on throwing velocity in baseball: a brief review. J Strength Cond Res. 2001 Feb;15(1):148-56.
Throwing velocity can be increased by resistance training. A rationale for general, special, and specific resistance training to increase throwing velocity has been presented. The following findings and recommendations relevant to strength and conditioning specialists and pitching coaches can be useful from the review of literature.
-Throwing velocity for high school and college players can be increased with general resistance training. The throwing-training protocol should be conducted over a minimum training period of 8 weeks using upper-body core exercises and a dumbbell shoulder routine.
-As the baseball player’s general muscular strength and throwing velocity adequately increases during the off-season, he should proceed into a special upper-body power throwing velocity training program. The power-training protocol should consist of “exploding” lightweight loads of 30–50% of 1RM during the 6–8 training weeks.
-Specific resistance training consisting of light- and heavyweighted baseballs may be the single best method to increasing throwing velocity, provided the athlete follows the appropriate training protocol. Before a weighted implement training program commences, an athlete should participate in a general total-body isotonic resistance program followed by an upper-body power-training regimen.
-In order to produce the maximum training results, selection of appropriate throwing training exercises must be based on the athlete’s chronological age, training experience, and skill level.[/quote]
Specific studies they referenced:
Bagonzi, J.A. The effects of graded weighted baseballs, free weight training, and simulative isometric exercise on the velocity of a thrown baseball. Master’s thesis, Indiana University. 1978.
Brose, D.E., and D.L. Hanson. Effects of overload training on velocity and accuracy of throwing. Res. Q. 38:528–533. 1967.
Jackson, J.B. The effects of weight training on the velocity of a thrown baseball. Master’s thesis, Central Michigan University,. 1994.
Lachowetz, T., J. Evon, and J. Pastiglione. The effects of an upper-body strength program on intercollegiate baseball throwing velocity. J. Strength Cond. Res. 12:116–119. 1998.
Logan, G.A., W.C. McKinney, and W. Rowe. Effect of resistance through a throwing range of motion on the velocity of a baseball. Percept. Motor Skills. 25:55–58. 1966.
Newton, R.U., and K.P. McEvoy. Baseball throwing velocity: A comparison of medicine ball training and weight training. J. Strength Cond. Res. 8:198–203. 1994.
Potteiger, J.A., H.N. Williford, D.L. Blessing, and J. Smidt. Effect of two training methods on improving baseball performance variables. J. Appl. Sport Sci. Res. 6:2–6. 1992.
Sullivan, J.W. The effects of three experimental training factors upon baseball throwing velocity and selected strength measures. Doctoral dissertation, Indiana University,. 1970.
Swangard, T.M. The effect of isotonic weight training programs on the development of bat swinging, throwing, and running ability of college baseball players. Master’s thesis, University of Oregon,. 1965.
Thompson, C.W., and E.T. Martin. Weight training and baseball throwing speed. J. Assoc. Phys. Mental Rehabil. 19:194–196. 1965.
They also have a table that summarizes 26 studies that examined the effect of different strength protocols on throwing velocity, and 22 of the 26 showed increases over controls who just threw.
The saddest part is that the training programs they outlined were crap - lots of 3x10 with light dumbbells and therabands. If archaic stuff like this works, just imagine what good S&C can do.[/quote]
Thanks for taking time to point that out, Eric. Lots of sports still have their training stuck in the stone age due to empirical style reasoning, with baseball among them (ie. Nolan Ryan didnt lift weights). But most people fail to realize that they arent Nolan Ryan. Strength and conditioning can be a huge advantage for the rest of us mere mortals to level the playing field with the genetic freaks.