Topvelocity.net» forearm http://www.topvelocity.net Everything Pitching Velocity! Velocity Mechanics, Velocity Drills, Velocity Training and much more. Thu, 02 Feb 2012 03:47:46 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Overload to Underload – Right Concept, Wrong Approach http://www.topvelocity.net/overload-to-underload-right-concept-wrong-approach/ http://www.topvelocity.net/overload-to-underload-right-concept-wrong-approach/#comments Wed, 14 Jan 2009 21:04:57 +0000 Brent Pourciau http://topvelocity.net/?p=1152 ballsballistic1

Using the overload to underload approach to train the pitchers body and central nervous system to increase arm speed is the right concept but the wrong approach when using weighted balls. The problem with using weighted balls is that it sacrifices the arm to teach the body how to move weight more quickly. To understand how backwards this weighted ball approach is we must first look at what role the arm plays in the pitching delivery.

The Role of the Arm in the Pitching Delivery

The role of the arm is to get into position to allow for the transfer of energy from the lower kinetic chain into the upper kinetic chain. Once this energy has coiled the shoulder during external rotation the arm’s role is to deliver the pitch to its desired location. Never does the arm work to generate velocity except for using the elastic properties of the arm muscles when coiling during the energy transfer. To better understand the sequence of events through the entire kinetic chain, which leads to the top velocity of the pitcher, you need to learn the revolutionary approach to pitching velocity called 3X Pitching. 3X Pitching proves that to increase the coil of the shoulder during external rotation the pitcher must first increase linear stride power and then transfer that power into core torque at front foot strike.

Why Weightballs are a Waste of Time for Pitchers?

Based on the understanding of how velocity is generated through the entire kinetic chain of the body stated above and also in the 3X Pitching approach, you can see that training with weighted balls using an overload to underload approach is a waste of time because it does not work with power pitching mechanics. Yes, this weighted balls approach may increase arm strength, using the weights, and may increase some arm speed, through training the central nervous system to rotate the arm faster, but the final result will be much less effective than taking a total body approach to velocity like with the 3X Pitching Velocity program.

I used the Overload Underload weighted balls throwing program for years when Dick Mill’s once preached it back in the 90′s. He now credits it to causing injury. It happened that I was using this program the year I torn my rotator cuff. I am not saying that this program was the reason for my tear but it did speed up the process of the injury. My problem was I had bad mechanics. I was an all arm pitcher and when I used this program it made everything even worse. The overloading with the weighted balls put more wear and tear on my cuff and in the end, even if I had added a few mph, it wouldn’t have been worth the extra wear and tear that came with it.

If you are looking to use weighted balls to increase velocity, I really believe that you are looking for the easy answer here. Increasing velocity is developing power pitching mechanics and also developing yourself into a power pitcher. The 3X Pitching Velocity program gives you all of this with a revolutionary approach to pitching velocity. This approach uses the famous 3X Velocity System throwing program to develop the 3X mechanics and the famous Fusion system which is the strength and conditioning program to develop you into an elite power pitcher.So, stop looking for the easy way out and get serious with a serious velocity program like 3X!

 

]]> http://www.topvelocity.net/overload-to-underload-right-concept-wrong-approach/feed/ 11 Baseball Pitching Workout – Beginner http://www.topvelocity.net/baseball-pitching-workout-beginner/ http://www.topvelocity.net/baseball-pitching-workout-beginner/#comments Wed, 10 Dec 2008 03:54:31 +0000 Brent Pourciau http://topvelocity.net/?p=828 This is an excellent beginner workout. It focuses on training the body as a single unit. All these lifts support the development of Fast Twitch Muscle Fibers which will make you more explosive as an athlete. This workout was developed for pitchers but recommend for all positions. When starting this beginner program for the first time, make sure you keep your lifting weight down. Use the bar to start and once you gain confidence in your lifts, you can begin to add weight and use the percentages listed. Select the images below the workout of the lifts to view the instructional video. You can also view the Coach Gayle Hatch instructional videos here: Coach Hatch Videos to learn the lifts. Coach Gayle Hatch is a legend in the sports training world. He is most know as the 2004 USA Olympic Lifting Coach and was just named the World Coach for 2009. Some of the lifts do not have instructional videos. Search the web for exercises that would fill the role.

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!

Monday
Dynamic Warm-up
Bar warm-up
Hang clean 5×60% 5×65% 5×65% 5×70%
Front Squat 10×60% 8×65% 6×70%
RDL 5×25% 5×25% 5×25%
Core Routine
Tuesday
Dynamic Warm-up
Shoulder Routine
3 board bench or Push Ups 10×60% 10×65% 8X70% 8×70%
Pull-up 10x 10x 10x 10x
Forearm Routine
Thursday
Dynamic Warm-up
Bar warm-up
Power Clean 5×60% 5×62% 5×65% 3×70%
Pavel Squat/Towel Ham Slide 8x 8x 8x 8x
Core Routine
Friday
Dynamic Warm-up
Shoulder Routine
Stability Ball Dumb Bell Bench 10×60% 10×65% 8×70% 8×70%
Low Row 10x 10x 10x 10x
Forearm Routine
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