It is suggested in sports physiology to gain Muscle, Tendon, ligament and bone density and mass to perform the best and mitigate unfitness that causes many injuries.
This is best attained by using the main tenet in sports physiology called “sport specificity” while over and underload training. Nothing else comes close because of overlapping contractions (compounding) in the Kinetic chain that must match the way you competitively perform.
Conventionally taught pitching mechanics are enharently injurious at all aspects from the top half to the bottom half that eliminates sport specific resistance in a training program and why these pitchers are continually detraining and always unfit to perform at any level.
Just look at the mechanics of these Guru’s to know why they get the results they do.
Learn proper non-injurious mechanics!!! Then start an interval training program that incorporates a heavy ball to overload your motion. This will make you fit to perform.
Always go over the information that is provided by the credentialed initiator of these techniques free at Dr.Mike Marshall’s site, just as I did, Wolforth did, Kyle did and all others who use this technique before you start a program.
We do not use weighted baseballs but believe even this minimal overload helps. We use a regulation baseball for underload and motor skill on the bump.
We use a minimum of 6 lb. shot put or lead balls for biologically aged 16 yo and up along with a minimum of 10 lb. Wrist weights, to achieve proper hypertrophy to make the next jump in physiological adjustment.