What Sports Science Has Proven About Strength Most Baseball Websites Don’t Want You To Know
by Dick Mills on November 30, 2004
Here are a couple of interesting peer reviewed studies that demonstrate that strength does not provide a benefit in an activity such as pitching where speed of movement is dominant. In other words going into the weight room to develop more general overall body strength or throwing weighted balls to develop arm strength is a futal waste of time. Most websites that are trying to sell the public the idea that overload training or weighted implements are going to help improve throwing velocity in pitchers has not proven out. Prior to about 1990, weight training for pitchers or the use of weighted balls was almost non-existent.
Pitchers of all ages were able to throw a baseball with the same velocity that they are being thrown today. There is no evidence otherwise. There are no peer reviewed studies that document strength improving performance for baseball pitchers.
I hope that the public—parents, pitchers and coaches will at least begin to wonder why sports science does not have proven data to endorse these ideas as a viable means of improving velocity. Without proven data and the fact that prior to the internet weighted balls were virtually unknown, the public should question their value. Time pitchers waste doing activities that have not proven to work could be put to better use for improving mechanics and skill…and thus building better pitchers overall.
WEIGHTED-PLYOMETRIC TRAINING IS NO BETTER THAN UNWEIGHTED TRAINING
Adams, K. J., Shimp-Bowerman, J. A., Berning, J. M., Durham, M., Sevene-Adams, P. G., & Curtin, M. (2001). Plyometric training at varied resistance: Effects on vertical jump in strength trained women. Medicine and Science in Sports and Exercise, 33(5), Supplement abstract 1594.
This study investigated the effects of four weeks of plyometric vs. weighted plyometric training on vertical jump in strength-trained females N = 14). Two groups (N = 7) were formed. The plyometric group performed depth jumps, split squats, and double-leg hops with body weight twice a week. The weighted-plyometric group performed the same exercises with the addition of a weight equivalent to 20% of 1-RM in the first week, and 40% of 1-RM in the fourth week. Both groups performed 3 x 6 squats (85% 1-RM) one day per week after plyometric training.
Both groups improved vertical jump with no difference between them.
gmail.com
Bloomfield, J., Blanksby, B. A., Ackland, T. R., & Allison, G. T. (1990). The influence of strength training on overhead throwing velocity of elite water polo players. Australian Journal of Sience and Medicine in Sport, 22(3), 63-67.
The relationship between muscular strength and morphology with overhead throwing velocity was examined in elite water polo players (N = 21). A strength training and no-training control group were formed.
An 8-week program using "Nautilus" equipment and emphasizing upper body strength development was employed. Regular swimming and game practice continued.
Significant relationships were found between throwing velocity and standing height, body mass, lean body mass, stem length, bicromial width, arm girth, and forearm extension strength.
Following strength training, no change in throwing velocity was observed in either group. In the strength training group there were significant increases in arm girth, mesomorphy, and arm medial rotation strength.
The authors explained the results this way:
If you have questions on any phase of pitching—mechanics, strength and conditioning, mental training, strategy send those questions to dickmills@gmail.com and I will answer them here.
If you want an explosive body and explosive mechanics you need to get my Free Report at www.pitching.nexcess.net. We won't waste your time. We show you how to recognize exactly what is holding back most pitchers…find the problem—fix the problem. I show you a comparison between two high school pitchers and a major league pitcher who throws mid to upper nineties. You will see the biggest problem that reduces velocity in the majority of pitchers.
(If you are a high school or college coach, ask for our special free Coach's Report.)
Implication.
The study really shows strength training on unrelated activities does not improve speed actions. Strength training had no carry over to the skill tested because it was neither neuromuscularly nor modality specific."It is more likely that this homogeneous group of elite water polo players already possessed optimum levels of upper body strength . . . and that diminished strength returns were gained from the extra training. More substantial strength gains would have been expected from players of lower calibre with poorer overall physiques."
(p. 67)FAILURE OF STRENGTH TRAINING TO IMPROVE THROWING VELOCITY
Implication
. No-weight plyometric training is as effective as weighted-plyometric training.
