Pitching why you should do more of it

[RIstar]

In the last couple years I have seen more of my fellow teammates going into the weight room and getting bigger and bigger and not increasing MPH or getting more explosive. IMO I think pitchers in the off-season should pitch 5-6 weeks before tryouts or season need to pitch at least 5-6 times a week at 70% max mph working from 50 pitches a day up to 150 pitches. This will help them gain that needed arm strength while working on mechanics to increase mph. So far I feel this is the key to becoming a great pitcher is the off-season pitching program. If you train your body to pitch more and more and more correctly you will have huge gains in mph.

Why do we train more and throw less and less? When did this 1st start to take place?

How much pitching do you think needs to be done each week?

My pitching program

Week 1- 30 pitches, all fastballs @ 70%, 20 Long Toss throws

Week 2- 50 pitches, all fastballs @ 70%, 20 Long Toss throws

Week 3- 75 pitches, 50 fastballs, 25 change-ups or fastball and breaking ball alternating, 20-30 Long Toss throws

Week 4- 100 pitches, 50 fastballs, 25 change-ups, 25 alternating fastballs/breaking balls, Turn up last 10 pitches, 15 Long Toss throws

Week 5- 125 pitches, 50 fastballs, 25 change-ups, 50 alternating all pitches {Turn up last 20 pitches}

Week6- 150 pitches, 50 fastballs, 50 change-ups, 50 alternating all pitches {Turn up last 30 pitches}


On theses forums you all way's have people come in and ask what it takes to throw harder and you don't see enough people telling them to pitch more. I think pitching should be done, then your Core and shoulder workout should be done to keep the body safe from injury.

Do you pitch enough in the off-season?

[Charger567]

I pitch a lot in the off season, but I disagree with you. For me, the two most contributing factors for throwing harder have been longtoss and the weightroom. For about 2 months I had been pitching non stop, and only topped out at 67. I took a week off, did nothing but longtoss and lifting, and came back throwing 72, which has been consistent for the last 3 months so it was more than fatigue that I fixed.

By the way- I am going to continue squatting, as I feel it has done more to increase my velocity than anything else. I am currently at 220 lb. and am not going to take it too far, so will stop at 250 lb.

[RIstar]

In your case I see that you must have done to much got fatiged backed off and then gained it back. That is something that happens when you back off a little and then start back up.

Weight lifting does not increase mph unless you are not that strong in the 1st place and need a base around you. After that it's all about Core and explosive exercises and alot of throwing. In the start of weight lifting you will see gains in mph but soon after they will tapper away because there is not enough of the right training done.

PS. Pitching is a speed-strength sport meaning the speed is the key and strength is second thing. If you improve to much strength, speed will get slower. KEEP BALANCE. Your gains where from gaining balance.

[jamesh23]

I pitch a lot in the off season, but I disagree with you. For me, the two most contributing factors for throwing harder have been longtoss and the weightroom. For about 2 months I had been pitching non stop, and only topped out at 67. I took a week off, did nothing but longtoss and lifting, and came back throwing 72, which has been consistent for the last 3 months so it was more than fatigue that I fixed.

By the way- I am going to continue squatting, as I feel it has done more to increase my velocity than anything else. I am currently at 220 lb. and am not going to take it too far, so will stop at 250 lb.

why stop at 250? you can only get stronger, my goal is a 315lb squat by beginning of next year im at 225-235 now, to parallel.

[Maxx]

Why not train and throw???? :noidea

[Go Cardinals]

Ristar... I agree and disagree. I feel you should throw. I feel you should never ice. I feel when you have stiffness or soreness (not pain) you should throw some more. My arm gets tired... I throw some more.

I don't think it should be just at 60 something ft. It should be long toss. Not just a short distance. I like jaeger's (sp?) in this area. I feel that you have to stretch out your arm.

I also feel you should throw as hard (or far) as you can, as long as it is a massage.

Don't get me wrong, you have to stop throwing sometime. But throwing a lot is good in my books.

Playing catch is so important in baseball.

P.S. working out doesn't hurt

[Go Cardinals]

Why not train and throw???? :noidea

I agree...

[RIstar]

Yes train and throw

But Throw then train should be the priority.

Also since pitching is a speed-strength sport where the speed kicks into high gear then the strength you need to have balance between muscle size and speed. The heavier you lift the more muscle you gain the slower you are as a pitcher. So you need to keep a balance.

Pitching is not a strength sport at all or pitchers that where tim lincecum or scott kazmir or roy oswalts size in therory would not throw 90+.

SPEED-STRENGTH

[Go Cardinals]

Yes train and throw

But Throw then train should be the priority.

Also since pitching is a speed-strength sport where the speed kicks into high gear then the strength you need to have balance between muscle size and speed. The heavier you lift the more muscle you gain the slower you are as a pitcher. So you need to keep a balance.

Pitching is not a strength sport at all or pitchers that where tim lincecum or scott kazmir or roy oswalts size in therory would not throw 90+.

SPEED-STRENGTH

You know nothing about pitching! it's 100% about strength...

[kylebee]

RIstar,

If your general point is that people should throw more (and I assume it is, since you are a Dick Mills kind of guy), I definitely agree. Throwing more in the offseason to "pyramid" up to the workloads of the regular season is something all players should do, from pitchers to position players, to keep the arm in shape.

The principle of specificity (again, a Mills thing, though Marshall mentions it) supports your position. That being said, compound lifts to fatigue are a necessary component of any fitness routine. A good workout program will include compound lifts such as squats, deadlifts, cleans, or snatches, and will not only help you gain lean body mass and lose fat, but will increase flexibility and balance.

Baseball is a sport of explosive moves, not controlled ones. As such, we should train in the gym with that in mind. Slow, controlled movements definitely have their place in helping build muscle mass and increase general fitness, but whenever possible, we should add explosive movements such as one-arm DB snatches, jump squats, and sprints over bench press or long-distance jogging.

To sum it up: Yes, we should throw more and do programs like Thrower's Ten and/or wrist weights to support the principle of specificity, but overall conditioning and strength training is a key component of becoming a top athlete.

[RIstar]

Card I do agree that long toss is important look at my program above it has 20-30 long toss throws in the beggining but towards season I throw way more.

I bet that not alot of people throw 150 pitches x 6 day's a week at 70% here do they?
That equals 900 throw in one week.

Big problem in training is to much weight room work and only 2-3 bullpens a week at 50 pitches in the off-season.


Throw, throw, throw then train for Core and shoulder and then throw some more.


I'm also mostly talking about the pitchers programs I see all the time. Some people manage it good but 90% of pitchers don't pitch enough at all. Enough to me is 5-6 day's a week and working towards the 150 pitch goal.

If you do this program you will never have a sore arm again. It's the 1st thing that happends in the program that you notice when you pitch more and more.


I have a question when was last time you had a sore arm?

[RIstar]

Chris lincecum's dad thinks it's not about strength and it's more about teaching the body to pitch. Strength has it part but after you have a really strong base then mechanics and throwing more and more will help.

I'm not a DICK MILLS GUY at all my program is from a ex div 1 player.

How much strength does it take to throw a 5oz baseball?

Arm speed is velocity not strength.

[Charger567]

Card I do agree that long toss is important look at my program above it has 20-30 long toss throws in the beggining but towards season I throw way more.

I bet that not alot of people throw 150 pitches x 6 day's a week at 70% here do they?
That equals 900 throw in one week.

Big problem in training is to much weight room work and only 2-3 bullpens a week at 50 pitches in the off-season.


Throw, throw, throw then train for Core and shoulder and then throw some more.


I'm also mostly talking about the pitchers programs I see all the time. Some people manage it good but 90% of pitchers don't pitch enough at all. Enough to me is 5-6 day's a week and working towards the 150 pitch goal.

If you do this program you will never have a sore arm again. It's the 1st thing that happends in the program that you notice when you pitch more and more.


I have a question when was last time you had a sore arm?

That doesn't sound too good for you.. My arm gets fatigued at 300 a week, though I am throwing about 95%.

[Charger567]

Chris lincecum's dad thinks it's not about strength and it's more about teaching the body to pitch. Strength has it part but after you have a really strong base then mechanics and throwing more and more will help.

I'm not a DICK MILLS GUY at all my program is from a ex div 1 player.

How much strength does it take to throw a 5oz baseball?

Arm speed is velocity not strength.

That how much strength question doesn't really support your case...
How much strength does it take to swing a 30 oz. bat? Not a lot, but to swing it hard, quite a bit.

[RIstar]

Do you know why your arm at all gets fatigued?

It's because you have not had the right program that builds up to 150 pitches a day so that you can teach the body to throw and throw and throw just like tim lincecum which has never had a tired or sore arm in years.