PREPARATION FOR OVER LOAD AND UNDER LOAD TRAINING |
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BALLISTIC WEIGHTED BALL KIT SMART POWER TRAINING BASEBALL is the most advanced ballistic overload training system for developing arm strength. OVERVIEW Ballistic overload training for players has been used for many years to increase arm strength and in most cases throwing speed. A number of studies have shown the benefit of overload training for pitchers. Overload ball sets are sold by a number of different companies and usually consist of 7, 9, 10, 11 and 12 ounce balls. Recent studies show that even greater increases in throwing speed can be achieved using a combination of overload AND UNDERLOAD (over speed) training. SETPRO’s Ballistic Weighted Ball Kit contains both overload AND over speed balls. THE BASICS OF SMART POWER TRAINING SMART POWER TRAINING is based on the following principles: NEURAL RECRUITMENT refers to the maximum use of all of your FAST muscle fibers. The body has two types of muscle fiber, slow or red muscle and fast or white muscle. The body always try’s to use its slow fibers. Slow fibers don’t burn as much energy as fast fibers. The body is always trying to save its energy. Throwing at maximum speed requires fast muscle fiber. In order to throw to your maximum capability you must use or “recruit” all of your fast fibers. This is called neural recruitment. Fast muscle fiber recruitment requires high levels of force/speed. Most athletes do not use all of their fast muscle potential. You must consistently use a mental and physical overload=over speed to get the fast muscles to “kick in” when you throw. SMART POWER TRAINING maximizes your fast muscle power. SPECIFICITY OF TRAINING goes hand in hand with neural recruitment. Overload training gets the muscles stronger. But they only get stronger for the movement (range of motion and speed) that you train them at. If you do biceps curls, you will get stronger doing curls but not doing a bench press. If you want to develop stronger throwing muscles you must overload the EXACT muscle used for throwing. This is called TRANSFER. Transfer is how well a training exercise improves the event you are training for. You always want to train using exercises with maximum transfer. Also muscles get stronger at the speed they are trained at. If you train slow, the muscles will get strong at slow speeds. If the event you are training for requires high speed, slow speed training will be of little or no benefit (poor transfer). Muscles need to be trained at speeds GREATER than normal in order to learn how to be strong at faster speeds. Remember, power is what allows you to throw a 100 MPH fast ball. Power is strength and speed TOGETHER. THE INTENT TO THROW HARD is very important to developing maximum throwing velocity. Intuitively most know that you have to “want to” throw hard to throw hard. Velocity does not “just happen”. The nervous system must organize the sequencing and strength production of the muscles to throw. How hard depends on the ability to use all of your available muscle fibers in the most effective way. This not only means developing maximum strength, but also maximum efficiency (leverage and sequencing of the muscles). Wanting and trying to throw hard is as important as doing exercises to increase muscle strength. Wanting and trying to throw hard is exercising the nervous system to increase its strength. AGE AND PHYSICAL REQUIREMENTS Young players (pre-puberty) have to be very careful in using over/under training. The skeletal growth centers (growth plates) of young players are soft. These growth centers are located at the ends of every bone. Repeated stress (throwing to many pitches and inadequate rest between throwing sessions) can cause damage to the growth plate areas. The SETPRO BWBK program is designed for pitchers ages 8 through 80. Younger players must take particular care to follow the throwing limits to minimize the possibility of injury. Younger players throw at reduced stress levels, both number of pitches and velocity of throw, as compared to older players. SMART POWER TRAINING FOR PITCHERS USING THE BALLISTIC WEIGHTED BALL KIT SHORT THROW TRAINING Throwing weighted balls over regulation distance may have a negative effect on the pitchers mechanics. This effect is due to the earth’s gravity. Throwing a heavier or lighter than normal baseball will have a different trajectory (flight path) due to the ball speed and earth’s gravity. Unless a pitcher puts tremendous backspin on a thrown ball it will fall due to the earth’s gravitational pull as it travels to the plate. Trying to throw a heavy or light ball the regulation distance will upset the pitchers normal mechanics as he tries to compensate for the balls new flight path. All ball weights other than regulation, 4 and 6 ounce should only be thrown 10-20 feet (short toss) into a backstop or net. A target should be attached to the back stop or net. This target should represent the point the ball would pass through on its way to the plate (assuming a strike is thrown). It is also possible to long toss weighted softballs, but again this does not exactly duplicate the pitchers normal mechanics. If weighted balls are to have their maximum positive effect, short throw training seems to offer the best solution. LONG TOSS Pitchers, outfielders and infielders can benefit from long toss training. Instead of always throwing into a short toss net, you practice throwing longer distances. Choose you distance so that it requires the same throwing mechanics (motion) as using a standard weight ball (5 OZ). You can mix and alternate training sessions between long toss and short toss. SMART POWER TRAINING PROGRAM Maximal results require a 15 week training program performed BEFORE the start of your baseball season. Training can continue through the regular season (typical once a week) and will maintain arm power for the duration of the season. Preliminary conditioning is intended to get the arm ready for the stress of over/under load throwing.
CONDITIONING PRIOR TO STARTING BWBK TRAINING Over and underload training imposes higher levels of throwing stress on the body. The player must engage in a strength and conditioning program prior to beginning the actual overload/underload throwing program. This helps prepare the player for the increased stress that will be placed on the players body. The conditioning program starts 3 weeks before the BWBK throwing program. And then continues through the entire BWBK throwing program (12 weeks). The three weeks of conditioning consist of throwing a regulation baseball as well as flexibility and strength training The remaining 12-15 weeks consist of conditioning and over/under/regulation ball throwing. CONDITIONING PROGRAM A thorough warm up must precede every training session. 20-30 minutes of stretching, jogging, running, bounding, and throwing is typical. Training sessions should emphasize proper throwing mechanics at all times. Throws should be made with maximum CONTROLLED effort. NEVER train with any type of injury or other physical impairment. The training schedule should be used as a guide and adjusted to the athletes specific needs and capabilities. Stretching Before beginning a workout or any other physical activity, you need to warm up your muscles and stretch. Although many people think that stretching is a part of the warm-up, the two activities are actually different parts of your program. You should warm up your muscles before you stretch them. Warming up raises the temperature of your deep muscles and connective tissues, allowing for greater flexibility, reducing the possibility of muscle tears and ligament strains, and helping prevent muscle soreness. Stretching focuses on increasing flexibility, which is the range of movement of a joint or joint group as influenced by the surrounding muscle and connective tissues. A good stretching routine aids in decreasing joint injuries, and greater flexibility contributes to improved athletic performance. WARMING UP A proper warm-up, though key to any training program, is often underrated or ignored by many coaches and players. Stretching is not a replacement for warming up the body in preparation for training. Our purpose in warming up is to prepare the body through gradual movements for the full effort it will perform following the warm-up. Three goals to warming up include
As noted, a chief objective in warming up is to prepare your muscles, tendons, and ligaments for the explosiveness of strength and speed training. It is more important to warm the body up through gradual movements and acceleration than slow stretching alone. Properly warmed muscles respond much more quickly to neural stimuli than unwarmed muscles do—this is important in preventing injury. Your warm-up can be a variety of several exercises. What we call a continuous warm-up includes performing a combination of the technical skills involved in your sport or activity. This warm-up routine gradually warms the muscles while teaching proper and new neuro-muscular patterns. A good warm-up consists of 10 to 15 minutes of continuous exercise. Varying your warm-up will make it more enjoyable and upbeat. Here are some suggestions: 1. Jog slowly 20 to 30 yards back and forth, four to six times, keeping the distance and time constant. 2. Jog while doing arm circles on either side. 3. Jog while raising your arms overhead and back down to your sides. 4. Combine high knees (exaggerated skipping) with large arm swings. 6. Side-shuffle 20 to 30 yards; change sides and return. 7. Back pedal 20 to 30 yards back and forth several times. 8. Perform cariocas, side-shuffling while crossing one foot over and then behind the other (left over right, step right, left behind right, step right, and repeat). Return facing the same direction but starting with the other foot. You can perform all these movements and skills while playing tag or relay games. Or you can make the warm-up competitive by running partner or team relays and backward and forward races. The main objective is to warm up the muscles, and since there are dozens of ways of doing this, there's no excuse for letting your routine become stale. STRETCHING Flexibility and stretching have always been a part of baseball. It used to be that the warm-up routine consisted mainly of stretching exercises. Now we understand that warming the muscles is probably more important than stretching them. Although many people still believe that poor flexibility increases your chances of getting hurt, in fact this condition has never been proven to be the primary cause of an injury. If you pull a quadriceps muscle, it's not just because you lack flexibility. However, a lack of flexibility can hinder performance. If you are tight through your hamstrings and lower back, your running mechanics will be affected. When poor flexibility starts to limit your performance, you need to increase your range of motion through a good stretching program. There are four basics types of stretching techniques, including static stretching, dynamic or ballistic stretching, slow movement stretching, and PNF stretching. Static Stretching Static stretching, the most common stretching technique, consists of a voluntary passive relaxation of the elongated muscle. The main advantage of static stretching is that you can do it without assistance. In a static stretch, you slowly and gently stretch a muscle to the point of tension, causing a slight discomfort that should never reach the point of pain. At the point the stretch becomes uncomfortable, hold it for 10 to 15 seconds, then repeat the stretch on the opposite side. Perform a stretching sequence before and after throwing. Stretches to be done as a minimum of one set with 4-8 repetitions per set, each repetition held for 10-20 seconds. For each stretch, stretch to farthest point (maximum range of motion) and hold the stretch for 10-20 seconds Dynamic or Ballistic Stretching Ballistic stretching places the joint and muscle group in a stretched position and then bounces slightly against the stretch. Some frown upon this method because of its rapid contraction of the muscle, but the advantage to dynamic stretching is that it prepares the range of motion for a larger joint and muscle group. These stretches closely resemble the ballistic movements required in baseball, such as running, throwing, and hitting. To some degree, with proper technique and instruction, you should incorporate dynamic stretching into your stretching routine. Keep in mind, however, that if performed too aggressively or when muscles are not properly warmed, this type of stretching can cause muscle tears or pulls. It is extremely important to perform these stretches in a controlled manner in order to avoid muscle damage. Slow Movement Stretching The value of slow movement stretches are that they serve as a form of warm-up. Slow movement stretches such as neck rotations, arm rotation, and trunk rotation help to slowly stretch and warm muscles. The movements are similar to dynamic stretches but are not as violent on the muscle while allowing for the same flexibility gains. because of its tradition and because it can be done without assistance. However, to maximize a stretching program, all four methods should be incorporated to some extent. All stretches are effective, but because of the risk involved in PNF stretches, we recommend using static and slow movement stretches primarily, as these can be performed individually and the intensity levels can be controlled. Combining slow movement and static stretching will help increase your range of motion and also prepare you for upcoming movement and exercises. COOLING DOWN An active cool down after exercising is recommended to decrease lactic acid levels in the blood and muscles. By gradually diminishing the work intensity, you keep the muscle pumps active while preventing blood from pooling in your arms and legs. Jogging for 30 to 60 seconds followed by three to five minutes of walking is usually sufficient for circulation and various body functions to return to pre-exercise levels. Alight static stretch is also advised after a workout to help circulate the lactic acid in the muscles and prevent muscle soreness. Proprioceptive Neuromuscular Facilitation (PNF) PNF stretching is a good option for the athlete who is very tight and wants to aggressively increase flexibility. This kind of stretching requires a workout partner and takes more time than the other stretches. The partner holds you in a stretched position while you contract the muscle and push against your partner's resistance. This method is used in rehabilitation and also to stretch a pitcher's shoulder area. PNF stretching is one of the best methods for increasing ranges of motion— but it is also potentially dangerous if performed improperly or without good concentration from your partner, who must apply resistance slowly and smoothly. Which Stretch Is Best? Which stretching technique you employ depends on your knowledge of the stretch and the effectiveness of the technique as it applies to your sport. Baseball players use static stretching as the primary stretch Strength Preparation and Pre-Conditioning A strength and conditioning program must be performed BEFORE starting the BWBK throwing program. Strength training consists of weight and resistance tubing exercises. Weight training. It is beyond the scope of this document to describe an entire weight training program. But there are several weight training exercises that will help prepare the shoulder-arm complex for the stress of over/under load training. These exercises are: Dumbbell lunges Perform 3 sets in a 15-15-10 pyramid. SPEEDBALL TRAINING The SETPRO SPEEDBALL is designed to increase the strength and stamina of the muscle involved in throwing. Regular tubing or tubing with a handle attached, does not transmit force through the hand and connective tissue in the same manner as the SPEEDBALL. And therefore is not as specific as SPEEDBALL training. Always warm-up prior to this, or any other form of physical exercise. The exercises shown using the SPEEDBALL are the most safe and effective means of exercising with elastic tubing. SETPRO is not responsible for any information provided by any other sources using this exercise product. SETPRO recommends that you perform the SPEEDBALL exercises with your non-throwing arm as well as your throwing arm. This will enable you to maintain the proper muscular and structural balance necessary for a healthy and properly aligned body. RESISTANCE AGE 8-12 Light (green) Kids in this age group should keep their resistance low & their repetitions high AGE 13-18 Light/Medium (red) AGE 19+ Medium/Heavy (blue) The exercise period consists of three phases. The first is the I warm-up, which is designed to increase blood flow to the working muscles, raise the core temperature of the body, and eliminate muscular constriction in order to prepare the body for more strenuous movements. Initial warm-up activities should include low level rhythmic exercises which gradually elevate the heart rate and increase cardio respiratory demand. Complimentary forms of warm-up include static stretching and dynamic range of motion exercise. These are designed to take each joint and its surrounding muscle through their appropriate ranges to improve flexibility and function. They are performed in a slow, steady and sustained manner as to not promote increased tightness and possible injury. The duration of the warm-up period should be 5-10 minutes. The training period, also known as the conditioning or stimulus period, follows the warm-up and consists of exercises that will provide maximal fitness benefits. These included an increase in cardiovascular endurance, flexibility, muscle strength, and muscle endurance. The frequency, intensity and duration of this period is dependent upon individual's level of fitness. The training session should last 15 to 40 minutes and be followed by a cool-down period. The cool-down or warm-down period is designed to gradually lower the heart rate and respiratory rate to pre-exercise level. Once accomplished, performing stretching and range of motion exercises introduced during the warm-up period will assure that the muscles are left in a relaxed lengthened state. Pounds of Torque Using Elastic Resistance Green 2x original length (24 in.) = 11.5 ft-lb of torque 3x original length (36 in.) = 18.0 ft-lb of torque 4x original length (48 in.) = 23.0 ft-lb of torque 5x original length (60 in.) = 52.0 ft-lb of torque Red 2x original length (24 in.) = 11.5 ft-lb of torque 3x original length (36 in.) = 14.0 ft-lb of torque 4x original length (48 in.) = 18.0 ft-lb of torque 5x original length (60 in.) = 61.5 ft-lb of torque Blue 2x original length (24 in.) = 11.5 ft-lb of torque 3x original length (36 in.) = 27.0 ft-lb of torque 4x original length (48 in.) = 52.0 ft-lb of torque 5x original length (60 in.) = 72.0 ft-lb of torque Note: From a Cybex Tensile strength study (1988). The Sport Performance Rehabilitation Institute (SPRI) researched, developed, and marketed Xertube. A 1-foot piece of tubing attached to a fence strap was used for this study. Remember, all exercise should contain three phases: 1. WARM-UP 2. CONDITIONING 3. COOL-DOWN 1. Select tubing based on your fitness level. 2. Always inspect the bands and tubing before each use for nicks and tears that may arise from continued use. 3. NEVER, under any circumstances, should you tie pieces of tubing together. 4. Always exhibit proper body alignment and posture while exercising as shown in the instruction chart. 5. Keep your face turned slightly away from the direction of movement, to assure safety. 6. Always control the tubing, especially during the return phase of the movement. DO NOT LET THEM CONTROL YOU. 7. Consult your physician before beginning any type of exercise program. THE EXERCISE SHOWN IN THE INSTRUCTION CHARTS ARE THE SAFEST AND MOST EFFECTIVE MEANS OF EXERCISING WITH THE TUBING. SETPRO IS NOT RESPONSIBLE FOR ANY INFORMATION PROVIDED BY ANY OTHER SOURCES USING SPEEDBALL EXERCISE PRODUCTS. CURRENT INSTRUCTION CHART SUPERCEDES ALL PREVIOUS CHARTS PUBLISHED BY SETPRO. BWBK 12 WEEK THROWING PROGRAM Before throwing, the player must perform warm up, stretching and resistance tubing exercises. STRETCHING EXERCISES
RESISTANCE TUBING EXERCISES Perform 3 sets in a 15-15-10 pyramid. |
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