Before I list these top 10 pitching velocity workouts, I am going to first tell you why these workouts will work. To understand why these workouts are so effective and has been the secrets to helping many top level college and professional pitchers make it in their careers, I need to first give you a quick summary of how pitching velocity is enhanced.

How Pitching Velocity is Enhanced

Like I said this is a quick summary, so if you need more information and science to back all of this up then checkout the pitching velocity articles below which have all the research.

“100% of velocity is generated from the linear movement of the stride, into the rotation torque of the hips to shoulders at front foot strike. If we can enhance linear power through the stride and convert that into elastic rotational energy at front foot strike then the arm is fully cocked and fully loaded to release a fireball.”

If you need more than this to understand velocity then please stop reading and learn more from the articles listed below.

Now that you understand the secrets behind improving pitching velocity, here is the list. These velocity workouts are individual exercises, drills and routines that will enhance velocity separately but combined together make up a program that will help you reach your top velocity. The only secret that has been left out here and is available in the 3X Pitching Velocity program is the training cycle of reps and sets and the order of the exercises, drills and routines. I recommend that you give these workouts a try and if you experience the velocity gains you then check out the 3X Pitching Velocity program to get the full power pitching package.

Top 10 Pitching Velocity Workouts

(Do not share this with anyone but yourself.)

1. 3 Position Cleans – This is the entire series of the Olympic Cleans. This includes the Power Clean, Below the Knee Clean and the Hang Clean. You must have a Certified Trainer coach you the techniques behind these Olympic lifts before you dive into them. There are no better lifts to develop power in the athlete.
2. Plyometrics – Explosive jump series. These explosive movements coupled with the Olympic Lifts will create optimal leg power which can be converted into linear stride power.
3. The Sled – This resistance exercise will not only train explosive ankle extension into triple extension but it will also train the motor coordination around the linear Force Vector. This is how to convert your new leg power into linear stride power.
4. Med Ball Pitch Simulation Throws – There is no better way to train the motor coordination around power pitching mechanics than with a light weight medicine ball. This is with two hands and is the secret behind the 3X Velocity System which is the throwing program in the 3X Pitching Velocity program.
5. Med Ball Rotational Throws – This will enhance the stretch shortening cycle of the core which will enhance the bodies ability to generate and store elastic energy.
6. Strength Shoes Training – Training with the famous Strength Shoes will enhance the power production of any workout, especially using the strength shoes with the 3X Velocity System. It will force the ankle to kick faster, promoting more explosive triple extension which will create more hip rotation at front foot strike, during the pitching delivery. This has been one of my little secrets that I offer to all my pitchers who come down to my 3X Velocity Camps. It is a velocity gem!
7. Heavy Load Russian Twists – Add the heaviest weight you can to your Russian Twists. Remember velocity can be enhanced more by the intent to move faster than by actually moving faster.
8. Baseball to Football External to Internal Speed Throws – This is using the light weight baseball and the heavier football to train the external rotation of the rotator cuff. Remember to finish with optimal pronation of the throwing arm.
9. Pavel Squats – These squats should be performed after your Cleans. This will promote optimal hip rotation as you squat low while training leg extension as you extend up. This will support a strong extended front leg at pitch release like Justin Verlander.
   
10. Mind Over Matter Visualization – This is not a physical exercise but a mental exercise. We are bound by nothing. We are what we think we are. If you can visualize yourself throwing hard and you can program this into your brain repeatedly then you will throw harder. I promise!

More Articles to Help you Increase Pitching Velocity

Pitching Velocity Specificity

Pitching Velocity and the First Move

Conquer the Force Vector and Increase Pitching Velocity

The Sweet Spot to More Pitching Velocity

A Major Pitching Velocity Headache

Foot Sync Supports High Pitching Velocity

The 3X to 2X Factor to Pitching Velocity

Strength and Speed Training Improves Pitching Velocity

Pitcher Power Curve

How to Throw Hard and even Harder

Don’t get me wrong, game time spent on the mound is priceless but to much of it can become a major problem. My mother always said everything in moderation is healthier. This is the same for anything. The problem with spending to much time on the mound, during game time, and not enough time developing yourself in an off-season program is that you make yourself more susceptible to injury and you limit your ability to grow and develop. ASMI has already done the studies on how high pitch counts per game and even per season are being ignored and that this is a reason why arm injuries are so high. The lesson to be learned here is that not enough youth, high school, college and even professional pitchers are separating their seasons into a moderate divide of a growth and development program, a load building program and a maintenance and recovery program. These programs are the foundation of what I like to call the 3 season pitching system.

3 Season Pitching System

These three seasons should be a staple part of all pitchers yearly pitching cycle. Those pitchers who only using a 2 or 1 season system are limiting their ability to enhance performance and prevent injury. Sticking to this 3 season system will promote success in all levels of pitching.

Off-Season Pitching Program

The Off-Season should be around 3-4 months out of the year. Preceding your Off-Season program you need around 1-2 months of complete rest from any type of exercises. You should focus on nutrition and good sleep. This means going to bed at a good time and logging about 8-10 or more hours per night. This type of sleep should be consistent all year long.

Once your Off-Season begins it should include the following:

1. Dynamic Warm-up
2. A total Strength and Conditioning program based around an 8 week cycle to build speed, strength and ultimately power.
3. Joint integrity program to develop your small muscle groups like your rotator cuff.
4. A throwing program that complements your strength and conditioning program to help program the new motor coordination around good pitching mechanics.
5. Anaerobic conditioning program to promote speed and power movements through a full range of motion along with building your ATP buffer.

Remember your Off-Season is focused around increasing performance without using a high volume of throws. This is the most effective season to increase velocity.

Pre-Season Pitching Program

The Pre-Season program should be around 1-2 months out of the year. The foundation of the program is transitioning your training from a speed, strength and power development program into a speed, strength and power maintenance program so you can begin to build your pitching workload. This means you will need to begin to increase your volume of throws as you decrease your resistance training.

Once you begin your Pre-Season program it should include the following:

1. Dynamic Warm-up
2. 1-2 days per week of higher rep and lower resistance training. Workouts should incorporate more medicine ball training than barbell training.
3. Joint integrity program to maintain strength in your small muscle groups like your rotator cuff.
4. A throwing program to begin increasing your volume of throws with mound time as you gradually build up to your In-Season pitching rotation.
5. Anaerobic conditioning program to continue to increase your ATP buffer while providing some speed and strength maintenance.

Your Pre-Season program is a transitional period in the year where you must effectively convert your Off-Season program into your In-Season program. You have less time to make this happen, so you must work hard and smart to make sure your Pre-Season program works with your team practice schedule and gradually builds you up to your In-Season workload.

In-Season Pitching Program

The In-Season program should be around 3-5 months out of your year. This program is built around your pitching workload. This is your pitch count requirements based on your rotation. If you are a starter or a relief pitcher, your In-Season program should be scheduled around this rotation. The foundation of the program is to continue to maintain speed, strength and power with a major focus on recovery. The better pitchers are able to recovery faster between appearances. A good In-Season program would promote this recovery.

Once you begin your In-Season program it should include the following:

1. Dynamic Warm-up
2. Med Ball strength maintenance program or weight training maintenance program.
3. Anaerobic conditioning program to support speed, strength and power maintenance and also to promote increased ATP buffering.
4. Joint integrity program to maintain strength in your small muscle groups like your rotator cuff.
5. Throwing program to help promote motor coordination synchronization without a high volume of throws.
6. Nutritional and supplementation guidelines.

The goal of your In-Season program is to maintain your Off-Season gains, as long as possible, while promoting a quick recovery between appearances.

TopVelocity.net currently has an Off-Season program which is the 3X Pitching Velocity Program. I am developing an pre-season and in-season program. Stay tuned!

I went to dinner with some of the pitchers, parents and a coach from this May 3X Pitching Velocity Camp and the consensus is that they want to learn more about triple extension pitching. Mainly, the parents were concerned that their boys were not truly understanding it after a full day of hardcore athletic conditioning. I then asked the question, “Do you mean they are not understanding it mentally or physically?” They said mentally and then I said, “The concept of 3X only really needs to be understood mentally by the coaches of 3X, not the players.” Of course it is great that 3X can be understood by the athlete but it is not necessary. 3X must be conditioned when it comes to the athlete. If triple extension is going to continue to make a name for itself in pitching and continue to benefit those who use it, it must be conditioned and not only just understood. This means if a coach is going to teach a pitcher the benefits of 3X, he must know how to use drills, exercises and lifts to train this key component.

A good rule of thumb is that athletes will always benefit more from muscle memory than cognitive memory. The reason for this is called Attention Mechanics. This is the study of reality. Not to get too deep into this philosophy but basically it has to do with how natural athletes play the game. Natural athletes play the game in reality. This means they are using muscle memory or the central nervous system to control their movements. The non “Natural” athlete moves in between muscle memory and cognitive memory. The problem is cognitive memory is outside of reality. Here is an example: if you are driving a car and you want to make a right turn. You would subconsciously take the right turn when it becomes available. To do this you are using programmed muscle memory. You would not tell yourself, “OK, John, now grab the steering wheel with both hands at 12 and 3 o’clock and pull down with your right hand when the right car bumper is 3 feet from the right hand curb.” This would be using cognitive memory and it would more than likely cause an accident. If you are going to become a natural athlete then you must condition yourself to move in an explosive manner with only your central nervous system. This means if you do not do this already, then you need to condition yourself to do so and the ability to cognitively understand the mechanics to do this, is not as important has using the drills, exercise and lifts to develop the muscle memory.

All this means is that once you believe that the 3X Pitching Velocity Program is the best program for you then you must commit yourself to it and get started. If you are wasting your time trying to cognitively justify the effectiveness of the program then there isn’t enough time in your career to find the answers you are looking for. Basically your career is passing you by while you are contemplating your success. This is why most “Natural” athletes have a strong faith in a higher power or themselves. They know they do not have enough time to figure this stuff out, so they are relying on their morals and rolling the dice. This takes either a strong intuition, a strong faith or some gigantic BALLS! The key word here is COMMITMENT! You will never know the outcome without knowing the commitment. So stop wasting your time trying to find the perfect program that is going to make you the greatest athlete ever and pick the one that makes sense and start kicking some ass because baseball doesn’t get easier, you just learn to work harder!

I do have to say that I have never used the “Speed Chains,” so I am not talking from experience. If someone would like to send me one for a complete review, I would be glad to do it. I feel that my opinion would not change much but I could be wrong. What I find to be the major concern with using the “Speed Chains” as an alternative to a complete training program, is that these exercises do not incorporate the lower kinetic chain as effectively as the upper kinetic chain. This creates muscle memory that works against total body mechanics like the 3X Pitching Velocity Mechanics. These mechanics start with ground reaction forces and then converts that power or energy into torque and then the velocity of the pitch. Based on this understanding these “Speed Chains” are not training the central nervous system to function in a ground up explosive manner. I believe that those who have purchased this gimmick, if they had a complete understand of 3X Pitching Velocity Mechanics before purchasing, would have found very little use for this product.

Those in defense of this product would probably say that it trains speed better than other training exercise because how the chains increase resistance during the explosive movement, but most case studies on velocity specificity state that heavy load training at high or low speeds are more effective because of the intent to move quickly than actually moving quickly. This is a highly debated subject and I welcome those who would like to debate it but I argue on the side of heavy load training. I believe you must first train your motor skills with quick sport specific movements but then you must finish training explosive power through heavy loads. Putting quick upper kinetic chain movements with increased low load resistance is not the better alternative. This is why I do not believe “Speed Chains” help baseball pitchers as effectively as a complete training program.

I am not talking about hormone levels like body builders talk about hormone levels. I am speaking for athletes who are always looking to grow more athletic. Your hormone levels are a major component to your athletic ability, so it is essential that you learn about your Endocrine System. The chart below comes from the National Strength and Conditioning Association. This chart describes how to manipulate your hormone levels naturally to gain athletic benefits.

What this chart teaches us athletes is that performing lifts that recruit major muscle groups and as many muscle fibers as possible, will cause more muscle fiber damage overall. In return the body is forced to heal this massive  event of controlled muscle damage as quickly as possible, to prevent damage from continuing. The body then sends out and army of natural occurring anabolic hormones to heal up the damaged muscle fibers.To make sure this event doesn’t continue, the body builds more muscle fibers for future events.

The difference in training muscles without recruiting as many groups of muscle fibers per repetition, like with aerobic conditioning or light weight training, is the body dumps only a small about of testosterone and GH to heal the small amount of damage. This is why body builders are bigger and more powerful than long distance runners.

To take advantage of this new information, it is important that you train smart. Training smart is not going one extreme to the other. So DO NOT take off with this new information and start throwing on weight that you can’t handle and perform 1-2 reps a set. That is unsafe. Just like pitching everything must be controlled and you must make small adjustments for a healthy career. This information should motivate you to start working for quality lifts instead of quantity. Another important piece of advice is not to take this mentality of bigger, stronger, faster into the weight room while in season. This is an off season mentality only.

If you are a tall and skinny freak who throws 90+mph then stop reading and have a great career. If you are like most of us, average in size and believe you have the potential to throw a lot harder without causing injury, then you must begin to learn what the strength and conditioning world has discovered.

The strength and conditioning profession has proven that pitching is an anaerobic exercise. An exercise that does not involve oxidation. The systems involved in creating energy for pitching, during the anaerobic exercise, are phosphagen and glycolysis systems. This is the use of creatine phosphate and sugars to make ATP (energy). What this means is, if a pitcher trains these systems in the off season then the muscles will develop more fast twitch muscle fibers to support the anaerobic exercise. More fast twitch muscle fibers means you have a higher capacity and storage of ATP. You also have the ability to recruit more muscle fibers, to add to the intensity of the workload. More muscle fiber recruitment creates more muscle strength during exercise. This increased muscle fiber recruitment during exercise causes more damage in the muscle during fatigue and in return promotes more testosterone to be released in the muscles to heal the damage tissue. This will build more muscle mass for future damage control. These side effects of high intensity anaerobic training, without a doubt, will lead to an increase in velocity. This is why pitchers who get bigger, stronger, faster, throw harder. When I say bigger, I do not exactly mean larger muscles like a body builder. I am talking about muscles that are more dense. A good example would be a light weight Olympic lifter. They look like little kids and can lift like machines.

I have dedicated this website to the secrets of velocity. They are velocity secrets because conventional wisdom doesn’t want you to know. Conventional wisdom sees pitching more as an art, instead of a science. If you have the desire to take it to the next level of pitching, you are going to have to overcome the old school techniques of coaching this position. You must learn the science of strength and conditioning for athletes. You must understand that if you need the most out of your body, you must learn what that is and what does it take. The first step in this process is questioning conventional wisdom and learning the science in everything you do. The next step is training fast twitch muscle fiber in the off season and maintaining the gains into the season. It isn’t an easy task but done correctly, it will mean the difference from a college career to a professional career.

I recommend the Ace Pitcher Handbook as an excellent off-season and in-season program that will promote fast twitch muscle fiber development.

“Every morning in Africa, a gazelle wakes up. It knows that it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows that it must out run the slowest gazelle or it will starve.

It does not matter whether you are a lion or gazelle. When the sun comes up you had better be running.”

One of the biggest mistakes young pitchers make is not educating themselves. They usually do not like to read, especially for more than a few seconds, so I will list the rest of the steps in an ordered list to try and beat their short attention spans.

Biggest mistakes young pitchers make:

1. They DO NOT exercise their brain like their body.
They know nothing about pitching mechanics, joint integrity and nutrition. They leave it up to their parents or coaches.

2.  They DO NOT stand up for success.
They follow the leader. If everyone is slacking, then they are slacking.

3. They DO NOT keep the BIG Picture.
Life has a time limit. Do not miss your window of opportunity.

4. They DO NOT establish routine or disciplines in their young lives.
They do whatever feels good or whatever everyone else is doing.

5. They DO NOT warm-up before playing or practicing.
They show up for practice or a game just before it starts.

6. They DO NOT take care of their arm or body after a pitching performance.
They go home and take a hot shower and eat a bad meal.

7. They DO NOT make adjustments when things are not working.
They just get frustrated and continue to beat their head against the wall.

8. They DO NOT stay after practice to improve their mechanics or run some extra sprints.
They can’t wait to run home and get on the phone or play video games.

9. They DO NOT take the blame for their mistakes.
Everything is someone else’s fault.

10. They DO NOT thank their Coaches and Parents for supporting their careers.
They act like it is just their job to do this for them.

11. They DO NOT push their limits.
They think being average and lazy is cooler than being good and dedicated.

12. They DO NOT listen to their bodies.
They continue to play when their arm is saying, “Stop!”

13. They DO NOT eat, sleep and breathe baseball.
Baseball is just something they do after school.

14. They DO NOT spend more time playing ball than playing with the TV or computer.
They have poor hip rotation because their body has adjusted to sitting down, instead of running around.

15. They DO NOT eat healthy foods.
They are addicted to fast food and soft drinks.

16. They DO NOT understand that to be a good pitcher you must be an exceptional athlete.

If you are a younger pitcher and reading this, I hope that you do not make most of these mistakes. If you do, I hope that this motivates you to make a life change. Even if you make some of these mistakes I hope you are motivated to make a life change. If you have read this far, this is confidence that you maybe just making that life change at this very moment. Please use this site to guide you during this transformation. Don’t forget the quote above.

This is only a beginner training program. It does not included any joint integrity training, medicine ball training or anaerobic conditioning. To learn a more advanced training program, which includes everything you need to know to increase your athletic performance as a pitcher or position player, check out the 3X Pitching Velocity Program. It is highly recommended!

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Introduction

Specificity of Training principle is one of the most utilized training principles used by exercise professionals today. (Kramer et al., 2002) discussed the principle of training specificity and explained that the training responses elicited by a given exercise mode are directly related to the physiological elements involved with coping with the specific exercise stress. What this means is that if an athlete wants to perform better at a particular event or skill they must train specifically for that particular skill. For example, if an athlete wants to become stronger one must lift heavy weights and if an athlete wants to jump higher one must jump. As a strength and conditioning professional one must know if the movement patterns as well as the methods of the training will lead to neuromuscular or metabolic training adaptations to their specific sport. This goes back to an important rule of coaching which is, “Know your athletes.” This is important because if a strength and speed coach wants to work on a vertical jump for a 15 year old female volleyball player and she does not have the lower body strength to handle the eccentric load of landing or she does not know how to land she could injure herself. Therefore, before training specifically to enhance particular sports movements always evaluate the athlete first.

The principle of specificity is also important for Strength and Speed coaches when designing strength and speed programs to their particular sport. The coach must know the type neuromuscular adaptations the athletes need during the particular time of the year whether; it is off-season, pre-season or in-season this is important because as a coach, one does not want to stress the neuromuscular system. Ronnie McKeefey Head Strength and Conditioning Coach for The University of South Florida believes that sport specificity goes too far when exercises that are prescribed place undue orthopedic stress on the body and are not principled based. He goes on to explain that there must be more exercise than just trying to mimic sport movements while under load (2). Specificity is important principle in all of these training modules because the exercise or training protocol must be specific to the type of action required so that the body is neuromuscular adapted to the particular demands of the type of training.

Research Finding and Specificity

As professionals coaches understand that explosive Olympic lifting and other forms of weight training will help athletes on the field however, many coaches feel that a sprint training program should also include strength specific exercises like sled sprints or weighted sprints. Young, W., Grant, D., and Pryor, J., (2001) did a study on resistance training for short sprints and maximum-speed sprints and found that the quadriceps muscles were important for short sprints and the hamstrings were more important for maximum sprinting. They go on to explain some specificity exercises for sprinting, for the short sprints 10 meter or less the exercises are sled sprints and inclined sprints both from static standing starts. The maximum speed exercise were speed bounding and weighted vest sprinting. As strength and conditioning professional these are great specific exercises to help become a faster athlete. The short sprint exercises really target the quadriceps and glutes, helps with stride frequency and helps increase the force on the motor units. The max speed exercises target the hamstrings, helps with stride length and helps increase the rate of the motor units. This is a great specificity example for speed because through this specificity training an athlete has increased the size and force of the motor unit as well as the rate at which the motor unit fires which in turn with proper mechanics should make the athlete a faster runner. Alcaraz, P., Palao, J., Elvira, J., and Linthorne, N., (2008) also did a study on resistance sprinting but they wanted to find out more specifically the effects of three different types of resisted sprint training on the kinematics of sprinting at maximum velocity. They used three types of resisted sprint training devices which were a sled, parachute, and weighted belt to compare sprinting kinematics during maximum velocity. What they found was that all three types were appropriate training for the maximum velocity phase of sprinting and only induced minor changes in the athletes running technique. These two studies are great examples on the specificity principle they show if an athlete’s wants to get faster than the athlete must sprint to become faster.

Another athletic movement that we train specifically is the vertical jump. Although as professionals one knows that resistance training and explosive training can get you stronger but if an athlete wants to jump higher than they must train using plyometrics. McClenton, L., Brown, J., Coburn, J., and Kersey, R., (2008) did a short term study on the Verti-max vs. Depth jump training and its effect on vertical performance. The verti-max is a training apparatus that uses rubber bands and a pulley system that fully loads the athlete in the low squat position, and then maintains this same level of resistance all the way to the top of the jump. The depth jump is a plyometric exercise that rapidly utilizes the stretch shortening cycle. This exercise consists on stepping off a box landing with both feet, then jumping off the ground as fast and as high as possible. During this six week study they found that the verti-max had no improvement on the vertical jump and the depth jump had significant improvement. Both are very good specific exercises but the verti-max costs nearly $2,000.00 and for the depth jump all an athlete needs is a box. The depth jump also in my opinion is a better exercise if strong enough because of the rapid eccentric movements which in turn causes a rapid concentric movement. Wagner, DR and Kocak, MS (1997) explains that the faster a muscle is stretched the greater the force production and the more powerful the muscle action; which, explains why the depth jump is a more efficient exercise when coached and performed properly.

Resistance training is one of the most important aspects to the specificity principle. There are many types of possible outcomes in resistance training; which include endurance, hypertrophy, strength, and power. As strength and conditioning professionals one must know what to train for and at what time of the year to train for the particular outcome. Behm, D. (1995) did a study on the neuromuscular implications and applications of resistance training specifically on strength and power training. This study explained that the high rate of force development achieved with ballistic contractions should serve as a template for power training; and that muscle hypertrophy is dependent upon protein degradation and synthesis, which may be enhanced through high intensity, high volume eccentric work and concentric contractions. One of the most interesting parts of this research was the part on power training. Behm believes that the high-speed training may increase the rate of force development through an increase in the firing frequency or the motor units. He goes on to explain that to guarantee high-specific adaptations in a power training program the speed of the contraction must be high and that the movement speed is not essential as long as the intent of the contraction is explosive. Saltin and Gollnick (1983) showed through their research that with endurance training, muscle fibers shift towards a slow profile thus allowing those muscles fibers to increase their endurance capacity. Staron, Malickly, Leonardi, Falkel, Hagerman, and Dudley (1990) did a study on muscle hypertrophy and fast fiber types in heavy resistance-trained women and found that heavy resistance training results in a shifting of the rarely used fast twitch B fibers to heavily used fast twitch A fibers; which, allow more fibers to be called upon to produce force for faster and more forceful explosive movements. This type of research on resistance training shows that if an athlete requires muscular endurance, strength, size or explosiveness there are specific training patterns. The strength and conditioning professional must follow the specific training protocols to ensure that the neuromuscular system is adapting to the training properly so that the athletes body can perform better in his or her sport.

Conclusion

In closing, Zatsiorsky (1995) explains that the training principle on specificity is well accepted and suggests that for training to be effective, it should be similar to the demands of the sport. Usually, the more specific the training, the better the transfer to sports performance. All though that last statement may be true, many strength and conditioning professionals including myself believe non-specific training should also take place in a training program not only to achieve a higher level of ability but for also injury prevention. Keep in mind, training first started to prevent injury and later professionals discovered that training can also improve performance. Finally, as a strength and conditioning professional one must know the performance goals of the sport which will help the professional dictate the type of training for the athlete or team; and while every possible type of sports movement cannot be simulated in the weight room, there are other non-specific sports movements and exercises that will stimulate the neuromuscular system which will help athletes when they go into competition.

References

1. Behm, D.G. Neuromuscular Implications and Applications of Resistance Training. Journal of Strength & Conditioning Research. 9(4): 264-274. 1995.
2. Bennett, Scott. Sport Specificity: How far Do you take it? Strength and Conditioning Journal. 28(4): 29-30. 2006.
3. Eduardo Sáez Sáez, González-Badillo, Juan Jose, Izquierdo, Mike .Low and Moderate Plyometric Training Frequency Produces Greater Jumping and Sprinting Gains Compared with High Frequency. Journal of Strength and Conditioning Research. 22(3): 715-725. 2008.
4. Kramer, JF, Morrow, A, and Leger, A. Changes in rowing ergometer, weight lighting, vertical jump and isokinetic performance in response to standard and standard plus plyometric training programs. Int J Sports Med 14: 449-454, 1983.
5. McClenton, L., Brown, Lee, Coburn, J., Kersey, R., The Effect of Short-Term VertiMax vs. Depth Jump Training on Vertical Jump Performance. Journal of Strength & Conditioning Research. 22(2): 321-325. 2008.
6. Saltin B and Gollnic PD. Skeletal muscle adaptability: Significance for metabolism and performance. In Handbook of Physiology (eds. L. Peachy, R. Adrian, and SR Gerzer). American Physiological Society: Bethesda, MD, 555-631, 1983.
7. Staron RS, Malicky ES, Leonardi MJ, Falkel JE, Hagerman FC, and Dudley GA. Muscle hypertrophy and fast fiber type conversions in heavy resistance –trained women. European Journal of Applied Physiology and Occupational Physiology 60, 71-79, 1990
8. Wagner, DR and Kocak, MS. A multivariate approach to assessing anaerobic power following a plyometric training program. Journal of Strength & ConditioningResearch.11: 251-255, 1997.
9. Young, Warren PhD, Benton, Dean, Pryor, John,. Resistance Training for Short Sprints and Maximum-speed Sprints. Strength & Conditioning Journal. 23(2): 7-13. 2001.
10. Zatsiorsky, V.M. Science and Practice of Strength Training. Champaign. IL: Human Kinetics, 1995.