[quote=“kyleb”]As I said in my article:
[quote][size=18]1. Everything works.
2. Some things work better than others.
3. Nothing works forever.[/size]
P90x for completely untrained individuals fall directly under the first bullet point. Training 3-4 times a week while focusing on squats, deadlifts, chin-ups, rows, explosive movements, and a focus on mobility fall directly under the second bullet point. And Olympic athletes who are trying to increase their Clean and Jerk from 212 kg to 214 kg in the matter of four years fall under the third bullet point.[/quote][/quote]
Are we talking high school athletes or Olympic caliber athletes? If so we are talking apples and oranges. Most high school athletes could benefit from doing anything that puts them in 1 or 2 and their overall athletic performance would improve - but would they throw a baseball faster. There are few if any high school baseball pitchers that are major league pitching prospects that have done anything that would put them in 3. They have never had too work hard that says something other than working out is coming into play. They are just gifted individuals - or maybe genetic freaks.
But, there are guys out there that already throw 85-90 in high school and have trouble getting out of the 3rd inning. General conditioning or more specific weight training isn’t going to help them be better pitchers & wasting time with squats or deadlifts or whatever - isn’t going to help them. They need to plan on improving location, change of speed or something other than strength.
If the goal is to increase general strength and conditioning - (a pretty general statement) - then what Kyleb proposes isn’t necessarily true. General strength and conditioning isn’t sport specific and there is more than one way to achieve this - you aren’t trying to maximize one aspect of your performance at the expense of the other. I could say P90x - offers more than some other exercise plans that have been mentioned here. Since P90xt has a day of yoga (1.5 hours long) and a day of stretching, in addition to 3 days of weights, and 2 days of cardio. The yoga is a balance between strength and flexibility. Guys would never spend 2.5 hours a week working on balancing strength and flexibility the way that P90x does - there isn’t a measure for this - no big biceps or thick quads, no 2x body weight records, but I always read about guys wanting to increase there stride length like Lincecum - wouldn’t a balance between flexibility and strength help to achieve this? So wouldn’t Yoga be one way of getting to this point? Doesn’t focusing too much on weight training increase strength but decrease flexibility? Wouldn’t focusing too much on strength training be counter to achieving the goal. Most post always emphasize the strength part - but not much is said about the flexibility part.
If the goal is more pitching specific - then the need to lift with heavy weights isn’t as absolute as some guys would like you to believe. Woolforth doesn’t mention having lifting in his program and his workouts are pretty long - so I would imagine such weighted workouts are something that he doesn’t care about or he believes the benefits of such workouts can be achieved someother way. Coach Woolforth has many guys playing D1 ball - so how did they get there? If they didn’t regularly lift weigths and push themselves to increase their personal maximum squat or deadlift? Cressey, works with Woolforth and has some ideas different from Woolforth and he also has some interesting things to say about what exercises should be done.
There are plenty of guys out there that spend more time with nothing heavier than a 14 lb med ball doing core work or med ball throws (with something lighter than a 14 lb med ball) - than they do with 45 lb plates, an Olympic bar, and a squat rack. That is what I mean when I say have a goal and ask yourself how does a specific exercise help me meet the goal. Some folks may not like to hear it - but that is the truth - there are more ways than one to get better at throwing the pill. There isn’t a cookie cutter or absolute way of doing things - if there were you would see all kinds of elite baseball pitchers and wannabes following this path. As a matter of fact you could argue (I won’t) the normal ways are ineffective because so few guys that use them actually succeed at getting to the highest levels of baseball. [/u]