Basic Strength Training Guidelines for Pitchers

 Basic Strength Training Guidelines for Pitchers

By Gordon Kocher MS, ACSM, NASM

 

     When it comes to strength and conditioning for pitchers there are a lot of myths and misconceptions. The first thing that coaches and athletes need to understand that strength training is not body building. I like to call it the grind.  I see too many pitchers grinding through set after set, bicep curl after bicep curl.  There are two goals that come to mind when developing a strength program for pitchers.

-STAY HEALTHY

-INCREASE VELOCITY

We need to think logically and stick with the basic principles. Pitching is a high velocity movement, so are going to be grinding out high slow reps. Remember you have to make one high velocity pitch then you get about a 30 second rest or more before you have to make the next pitch. So think again when you are running those poles.

Progression is something a lot of coaches and athletes forget about. There is nothing worse than seeing a pitcher or any athlete in the gym without a written program.  You should always keep a journal. You can’t just lift weights everyday and expect gains in strength to appear.  You have to have a plan of action. If you’re not making progress you have reevaluate what you’re doing and make appropriate changes.

Loading and deloading is a variable that a lot of coaches’ lack in their programs. An athlete can’t go 100% everyday every week and expect to make gains. With out deloading weeks or recovery weeks an athlete is going to develop over use injuries and over train.

To keep pitchers healthy you want to become more athletic, with that being said the goal is symmetry. Pitcher have a long season, which most of it is unilateral dominance…meaning you only throw with the same side of you body all season. 

Main concepts when building a strength training program.

-Scapular stability- focus on low trap and serratus anterior. It’s important to get pec minor, levator scapulae, and rhomboids loosened up to make this happen.

Thoracic extension and rotation range of motion.- Lack in mobility here will cause increase stress on the elbow and humerus when trying to achieve this range of motion. So stop doing all those crunches and focus on core stability and rotational exercises.

Rotator cuff strength/endurance- You need to strengthen the posterior rotator cuff to so it can decelerate the high velocity of internal rotation. You also have to keep internal and external rotation mobility.

Soft tissue work- lats, pec minor, levator scapulae, posterior cuff/capsule, forearms, rhomboids, and subscapularis. Along with other imbalance.

Opposite hip and ankle- Internal rotation of the lead leg is extremely important. Half shoulder injuries are cause by lack in hip mobility.

Core stability/ force transfer- You must be able to transfer force from your legs to your upper body effectively.

Shoulder range of motion- Over time the extreme external rotation during the cocking phase can lead to internal rotation deficit. This is the reason for posterior shoulder soft tissue work, as well as sleeper stretch and cross body mobilization.

Reactive ability-Most pitchers have better reactive strength in there lead leg and not their push off leg due to deceleration and reactive ability. Posterior chain is important here. You should be working on glute activation.

Strength- Do you think that doing a couple band exercises and some body pump bicep curls are going get you throwing 100 mph fastball.  Pitching is a total body effort. You have to strengthen your posterior chain, quads, thoracic erectors, scapular retractors, etc. When starting a strength-training program one of the main aspects that you want to focus on is spine stability and creating hip drive during all lower body exercises. Your spine should be able to transfer force effectively.  All this has to be done along with increasing or maintaining mobility in certain joins.

Things you should stay away from.

• Overhead lifting (not chin ups, though)
• Straight bar benching
• Upright rows
• Front and side raises
• Back squats with straight bar. (unnecessary stress on the anterior shoulder)
• Running ( decrease in elastic strength)

Things you should do

• Push up variations (bands or chains)
• Multi-purpose bar benching (neutral grip benching bar).
• Db bench press variations
• Every row and chin up you can imagine
• Loads of think handle and grip training(towel)
• Med ball throws
• Shoulder saver squat bar.
• Front squats
• Sprinting
• Single leg
• Deadlift variations

Performance concepts

Spine stability and super stiffness

 

• Optimize range of motion at the hips and thoracic spine
• Avoid lumbar flexion and rotation, especially under load.
• Do not attempt a lift you can’t lift
• Increase spine stabilization strength.

Rapid contraction and then relaxation of muscle.

 

Rapid limb motion requires rapid transitioning between complaint muscles for speed but very active and stiff muscles for force and joint torque production.  If your muscles can not relax effectively then that is going to slow the movement down.  On the cocking phase of the pitch you muscles should not be primed or stiff which would slow your motion down on the power phase. This means to train the muscles to pop off and on.  When throwing you must transition to a total body contraction, initiated in the hips and core ensuring super stiffness.  Your technique is enhanced to ensure proper line of drive of force throughout the body linkage. Example of exercises to work on this is the speed squats. You should focus on popping up out of the squat position. Another example would be a medicine ball throw. You should be relaxing on the cocking phase then popping and stiffening on the throwing phase. The wind up should be slow; if muscle contraction is too early it is going to slow the pitch down.

Tuning of the muscles

Consider the abdominal wall which has been shown to act as an elastic spring for throwing.  A shortage of elastic energy in a compliant spring is rapidly dissipated or lost.  If the spring is too stiff, elastic energy storage is hampered because there is minimal elasticity and no movement.  Most of the stiffness is achieved in the first 25% of the maximum contraction level.  Proper muscle contraction has to be in sink with proper movement.  This means you have to have thoracic mobility into extension.  Using the foam roller is a must to maintain this mobility. 

The Force losses 2 close games

The force lost 2 close games.  For the first game Bryan pitched a gem but the defense couldn’t hold the Lancaster Barnstormers from sneaking 3 runs in the top of the 6th.  Bryan had 5 Ks, 1 walk, and allowed only 4 hits in 4 innings.  Christian was a 2 for 4 with double and 2 RBIs.  For game 2 the Everlast Storm came on top 4 to 3.  Christian also pitched an awesome game with 3ks, only 2 BB, and allowing 6 hits in 4 innings.  3 of the runs came in the bottom of the 1st. Christian shut them down for 3 straight innings.  Vinny played a great game defensively as well as going 1 for 2 with a double and  a RBI.

What the guys are doing day in and day out.

Here’s what the workouts look like so far.  Most of the guys have just started a month or so ago so we are still working on building a base and still mastering the exercises.  My guys are squatting, deadlifting and lunging like crazy.

Once we build solid core strength we start  with the med balls. The guys are going to work their way up to about 180 throws per week.  I also started some of the guys on heavy ball throwing, either from the mound, flat ground and even crow hops. We use the 6 oz ball and I like to finish off the set with the 4 oz ball.

We clock every throw and keep track of their progress. There is nothing like watching the velocity creep up. For upper body I like pressing with the neutral grip swiss bar. The bar helps avoid should impingement.  We do every row imaginable. I throw in a lot of pre-hab shoulder exercises and stretches at the end of each workout.

Mobility is one of the most important aspects of velocity.  There is no point in having new strength if you can properly use it. For increasing mobility we do tons of movement drills and we use myofascial release with the foam roller every day. Here some pics of the guys.

Whats new at Body-Improvements

Body-Improvements at the Hitter’s Coop is introducing a new program come November.  To make training a little more affordable we’re starting semi-private training.  Semi-private training will have all the perks of one-on-one training.  The difference is you won’t be the only client being supervised during your hour.  Some individuals I’m sure prefer one-on-one training and that’s entirely fine – it’s still a service that we happily offer at BI.

That said, what are the perks of semi-private training?

Some clients prefer the interaction with others while training.  We’ll never have a packed gym as many big box gyms have but with our semi-private platform, you might share the floor with 3-5 others.  Often times families, teammates and friends love this setting as they’re able to receive attention from a trainer while working out alongside one another.

Another perk of semi-private training is the fact that you will have the privilege of working with us 3-4 times week at a very attractive price relative to one-on-one training.  Stop by the facility for pricing information or simply drop us an email.

The hours of the program are going to be Mondays and Wednesday at 6-8 pm, Fridays from 4-6 pm and Saturday mornings from 10-12 am.  Additional times will be decided upon request.

In other important news, Keith Moyer has returned. As I speak Keith is lying on bench paralyzed by exhaustion from tire pulls. There is nothing like tire pulls your first day back. Believe or not Keith wanted to do these. Keith has a fastball in the upper 80s and was elected 1st team last year as a junior. He’s got a lot of work cut out for him this year for Souderton High school being the only returning pitcher. Keith has  been working with me (Gordy) for about 2 years now. His strength and power is that of a guy twice his size.  His arm strength is unbelievable and he still has room for improvement.  Check out the tire pulls!!

Nick

Nick is getting ready for his how showcase at Temple this weekend. Due to the weather it was pushed from last Saturday to this Saturday.  I lowered his volume a little this week so he can be 100 percent for Saturday.  Hss arm feels great and strong and I’m sure he will perform at his best, so wish Nick luck. Here is a video of him working with his pitching coach.

HIKING, BASEBALL, LIFTING WEIGHTS… life is good!!!

I want to start off by wishing Nick Hinkson luck this weekend. Of course with all of his hard work he doesnt need it.  Nick has a show case at Temple University this Sunday, so throw gas Nick.

I went to watch another of my athletes pitch this weekend, but of course he gave me the wrong time.  I’m not going to mention names…. ANDY. So thanks to him I forced my pregnant wife to sit out in the cold and watch players we didn’t know.  She wasn’t happy of course.

The 13 and under team had a tournament last weekend. We went 1-2.  They played great though. We played some pretty talented teams. Our next tournament will be Halloween weekend, so we have a lot of work to do.  The kids will start strength training in December, so I’m looking forward to that.

Hiking this weekend!!!! It’s too bad that not one of friends is willing to go….ya not one ! I realized that not that many people share the same interest as me.  Steve would be a go if he didn’t blow out his knee.  I was planning on completing the west rim trail at the PA grand Canyon, but since I’m solo and the wife doesn’t like the idea of me hiking with no cell phone service I have to change my destination to the Appalachian trail. I plan on hiking 50 miles  heading south of Hawk Mt solo.  It will be the furthest that I have ever hiked. The weather is going to be terrible so it’s going to be fun.

A tribute to a fellow adventurer…

What’s Happening At Body Improvements

With fall ball coming to an end the kids are starting to get back into the swing of things in terms of strength training.  With this being the first off season for me at the new facility I am the excited to be working these guys.  Check out these videos  of Andy Brightman and Nick hinkson showing what they got. 

 

Mt. Washington is coming up…WHO IS IN?

The second attempt at a winter Presidential Traverse (Mt. Washington trip) is coming up this year.  Because I (Gordon) am having a miniature human (baby) in February… the trip has to be pushed up a couple months.  

I guess I am suppose to be around the last 2 months of pregnancy or something like that.

Hopefully I don’t lose my fingers so I can hold the little guy. So with all this said we have 2 months to prepare!!!! This means you Steve!!!  Fix your knee!  My training will mostly be pulling the tire around my parking lot at the facility.  I am sure I’ll have some videos to share.  

In other news Andy hit 86 mph from the mound yesterday and 99 mph with a wiffleball.  Just for giggles I hit 92 mph.  I had to prove I still “got it.”  Using the wiffleball shows true arm speed.  I think increasing Andy’s arm speed to 99 mph transfered to his all time high 86 mph with the baseball.  So congrats to him

Baseball at Body-Improvements

Since the grand opening of our facility in May we have been working with a lot of baseball players of all ages. Thanks to Jerry Cooper and the Hitter’s Coop my dream has become a reality.  In addition to strength training I have been helping coach the Hitter’s Coop 13 and under team.  We went 2-2 at our first tournament last weekend. The team, call The Force, played awesome. The kids are very talented and have a great future ahead of them in baseball.  I’ll have the pleasure of working with them all fall through spring, so look for updates.

In other updates 17-year old Andy Brightman, a client at Body- Improvents, hit 92 mph with a 4 0z ball and 88 mph with a baseball with a crow hop.  Andy’s goal is to throw 90 mph by spring. His velocity was at 76-77 mph just 3 months ago when started with me.  He now throws 81-82 off the mound and has hit 84.  He is by far one of the hardest working kids I have ever worked with. He never misses a workout  and his intensity is through the roof  every day.  His work ethic is one to look up to.  He will no doubt hit his goal + , by spring. So keep up the hard work Andy.   Check out the advertisement vid we put together.

Diamonds in the rough

Wanted to drop a quick update in the blog…

Recently I was sent a video from this show everyone but me seems to be watching called America’s Got Talent.  From what I’ve seen, this show has a habit of producing web-sensations out of ordinary folks who surprisingly sing extremely well.

It made me think of a couple of things:

1.  Chicken catching?  Damn does that sound like a low-stress, cool job.  We need some human-catchers around here… the traffic is getting so unbelievably bad and there’s a whole lot of stupid getting behind the wheels of cars it seems!  And 60,000 chickens?  Who’d he work for?  KFC?

2.  I’m not much of a fan when it comes to country music.  My digital music library most definitely houses *some* country as I believe there’s a time and place for all genres of music.  It’s just very rare I pull some out to listen to.  That said, I’ve never heard this song before which is by Garth Brooks.  The message this song gives is truly powerful.  I’ve lost some very good friends far too early in life.  Don’t take time for granted and don’t leave things unsaid, friends.  

3.  Great things come in a variety of packages.  Don’t get fooled by the media, society, and marketers who lead us to believe quality must come in bright, fancy packaging or look a particular way.  Just as many on this show did with Kevin Skinner, I’m sure we’re all guilty of jumping to conclusions far too quickly.  This can lead to huge opportunity costs.

I know it’s all the rave these days to sell complexity.  It seems the more secretive and mystical a product appears, the more the consumer feels a sense of need.  More often than not it’s the basic and simplistic tools and methods that give you the most mileage in terms of your goals though.  These things are eclipsed nowadays to the point many never even consider them.  A jump rope?  A circuit session of calisthenics?  An old fashion strength program without unstable surface training with the bosu ball?  Are you serious?

Funnily enough, from what I’ve seen it’s the people spending the money on the latest and greatest who are the furthest from their goals.  Ditch this mentality and focus on consistently applying the simplistic.  That’s my mantra.  There will always be someone pushing the quick fix because they know there will always be some sucker out there willing to shell out money for it.  Be sure you’re continually looking past the crap that’s shoved down our throats through media today, keeping an eye on the diamond on the rough –  the basics.

Define Your Moments

What is a defining moment?

I’m not sure a concrete definition exists for the term, but to me a defining moment is an instant in time that influences your future course of actions and outcomes to a significant degree.  In basketball, this might be a shot at the buzzer from half-court to win the final game of the championship.  On the track, it might be running the 100 meter sprint faster than any human has before.  In your career, it might be working your way up the corporate ladder until you finally land that promotion that puts your family’s financial concerns to rest.

 Events of this magnitude clearly make a powerful difference in people’s lives… they get loads of attention too.

Our society tends to focus on these events.  This extreme emphasis seems to mute or blunt the actual steps or moments that lead to the opportunity to make game winning shots in the championship game.  This, I believe, perpetuates the desire for instant gratification that plagues so many who set out to accomplish great things.

Expecting instant success or greatness will trip up those even with the best or most powerful of intentions.  A lack of management, when it comes to your expectations, can rob the wind right from your sails.

For the basketball player, it took a lifetime of practice and dedication to reach the pros and win a championship.  Thousands upon thousands of shots were taken.  Some were made, some were missed.  Hundreds upon hundreds of hours were spent learning and refining the game.  It’s the accumulation of many small moments that made the buzzer-beating shot of the championship game a possibility.

So my question is simple: what’s more powerful in terms of reaching personal greatness?  Is it the actual winning shot or is it the blood, sweat, tears, hours, and consistency in the face of defeat?  Is it the moment where all things come together in a display of awesomeness or is it the small, seemingly insignificant steps you take every single day to progress towards “higher ground?”

Very few get rich, thin, or famous overnight.  Those who do, usually bask in their instant glory much shorter than they’d like.

Every second of every day possesses the ability to be a defining moment if you so choose, in my opinion.  This holds true more for weight loss than just about anything I can think of.  In the weight loss game, we aren’t given the chance to hit that game winning shot.  Instant stardom isn’t a possibility since losing weight is an exercise in perseverance and consistent effort over large expanses of time.

I’m not suggesting you must be “on” 100% of the time.  We all need to unwind and relax.  I am suggesting though that you do some accounting of how you’re spending your time and how said expenditure matches your goals.

Don’t let days of repetitive behavior that contradict your goals turn into months and then years.  Time has the habit of getting the better of us more often than not.  I assure you while you’re focusing on how great it would be to be at your goal weight, there’s another individual simply plugging away at the fundamentals day in and out and making slow, but steady progress.

Stay level-headed.  

P.S.  For those who haven’t already, be sure to check out our forum.