Numerous studies have repeatedly demonstrated that lifting weights in and of itself does little or nothing to increase throwing strength or velocity. One study showed that using a regimen of shoulder dumbbell exercises can help maintain throwing velocity during the course of the season. Doubtless, a properly designed resistance program, preformed throughout the course of a season, will help a player maintain strength and be less susceptible to breakdown and injury.
A conditioning principle that has been shown to increase throwing strength and velocity is Specific Resistance Training (SRT). SRT for throwing involves training tools like surgical tubing, flex-bands, wall pullys, and under or over-weighted implements, such as baseballs.
This particular program employs SRT in conjunction with a training principle known as Progressive Overload. You will be throwing overweight, underweight, and regular weight baseballs or softballs. Because this program can be fairly stressful on the arm, for baseball pitchers in particular, this workout is best done in the off-season along with resistance and flexibility training of the rotator cuff (RC). Clinical studies have shown that overhand throwing of all three types of baseballs will increase velocity.
The program you are about the embark on uses three different ball weights. DO NOT vary from these weights - throwing heavier balls will not help and could lead to problems! This system has been proven to work, by both on-field experience as well as the aforementioned research studies. But it requires hard work on your part. Follow the routine as specified. If possible, have your throwing velocity measured before and after completing the program. But don't worry if you aren't able to do this - you'll know by the response from your catcher and other teammates that your arm has improved!
NOTE: Anyone considering taking part in this program should have already performed, at a minimum, a weight-lifting program for overall body strength. Completion of a beginning Plyometrics/Power program for the upper body is also strongly recommended.
Again, this program is stressful on the arm and care needs to be taken. Some soreness and stiffness is likely. If the soreness/stiffness dissipates as you warm up, continue on with that days workout. If the pain continues or worsens, rest your arm that day and continue the program on your next scheduled workout day. As part of each workout, do the following:
ARM PAIN: Should significant arm pain arises during any phase of this program, immediatly discontinue the throwing and seek appropriate medical attention.
