MMV #066: 7 Keys to Maximizing Performance on the Mound

 

 

TMVP #004: Velo is King

 

In this episode, Josh and I cover:

• Importance of velo and how to train it
• wOBA breakdown by velo in D1
• Weight room and nutrition fundamentals
• Velocity training program examples

 

You can listen on: 

Spotify

Apple 

YouTube

 

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Todays newsletter is sponsored by:

 

Grady's Pitching School provides high-quality and durable pitching training and development tools. 

 

You can order your plyo weighted ball training set here, or if you prefer plyos with seams, sets are available here.  

 

Coaches, teams, and facilities can now order directly at a discounted price. 

 

Open the order form here to order plyos, resistance bands, 9-hole pitching targets, and genuine leather practice baseballs.

 

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If you would like to watch the video version of this newsletter, click here.

 

If you want to be the best you can be, every part of your training needs to be dialed in.

 

You can't just show up to the field and expect to be great.

 

A lot of the work goes on behind the scenes.

 

Today, I want to walk through 7 areas you need to focus on in your training.

 

Let's begin.

 

 

1. Throwing

 

Building a throwing program isn’t just putting something together for the next 2 weeks.

 

Often times you need to start with 6 months to a year from now in mind.

 

What does your school coach expect you to do first week of fall practice?

When does fall ball end?

When does the spring season start?

 

All of these factors will determine what you need to be doing now.

 

Start with the end in mind and build your program by working backwards.

 

Depending on the time of year you could be working on:

• Velocity

• Mechanics

• Pitch movement

• Executing locations

Or a blend of these!

 

Have a detailed plan in place with exactly what you have.

• Drills

• Distance

• Intensity

• Bullpen or velo plan

 

2. Lifting

 

Your experience and weaknesses will determine what your lifting looks like.

 

Everyone’s program should include some form of:

• Hinging

• Squatting

• Pulling

• Pushing

• Rotating

 

Beginners might only need squat, deadlift, bench/DB chest press and couple accessory lifts.

 

While more experienced lifters could be doing more single leg work, specific accessory lifts, and variations of the main lifts.

 

Every pitcher should dose arm care into their lifting.

 

For example:

Pair a deadlift with a band pull apart, waiter walk, or wall slide.

 

This is an easy way to get a low intensity arm care exercise in while you wait for your next set.

 

You can also pair a main lift with a mobility exercise like a hip adductor rock back or t-spine rotation.

 

3. Cardio

 

1-2x a week of conditioning is plenty for most.

 

Have 1 aerobic capacity day and 1 anaerobic.

 

Examples:

 

Aerobic capacity:

100 yard tempo run x8 - rest 2 minutes in between

300 yard shuttle - 50 yards down and back x6

 

Anaerobic:

Shuffle shuffle sprint 30 yards - x3/side

Rollover get up and go sprints 20 yards - x3/side

 

4. Mobility and Movement

 

This should be worked on daily in your warm up routine as well as baked into your workouts.

 

Improving your ability to move can greatly impact performance, recovery, and injury prevention.

 

5. Nutrition

 

This one often gets overlooked.

 

Players say all the time they are willing to do anything to get better.

 

The second you mention weight gain or eating better, they say they’ve tried everything.

 

Have you tracked your macros and calories? Have you tracked your weight?

 

If it really matters, you’ll do these things.

 

Precision nutrition has a great tool for giving you an idea of how many calories, carbs, protein, and fat you need each day based on your goals.

 

They also provide great recipes and infographics.

 

6. Sleep

 

The best recovery tool is sleep.

 

Not only do you need 8+ hours night, but the consistency of when you go to bed and wake up is important as well (circadian rhythm).

 

When possible, go to bed and wake up within 30 minutes of the same time each day.

 

You don’t need any recovery tools until you master this.

 

7. Measure Progress

 

To get good at most things you need to track your progress.

 

What matters gets measured.

 

Track your:

• Throwing
• Lifting
• Nutrition
• Velocity
• Sleep
• On field metrics

 

 

RECAP

 

7 keys to your training:

1. Throwing
2. Lifting
3. Conditioning
4. Mobility and movement
5. Nutrition
6. Sleep
7. Measure progress

 

That's all for today.

 

See you next week!

 

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Summer Training Program

 

I am running a 10-week summer training program for high school and college pitchers.

 

This will take place in Scottsdale, AZ from May 27th - August 3rd.

 

Get early bird pricing of $1,200 up until May 1st ($1,500 after that).

 

Click here to learn more.

 

Remote Training Special

 

I am also offering a summer remote special of $1,200 for 3 months of training ($1,500 value).

 

You must sign up by May 1st.

 

Click here to learn more.