Many people, especially online, continue to share inaccurate and misleading information regarding weighted-ball training. This article will discuss Overload/Underload training (OU), and how it applies to softball and baseball in particular.
1. OU Training Defined
2. A brief history of OU Research and Training
3. Other sports that use OU training
4. Benefits of OU-Training
5. Additional Baseball Experts who Support OU Training
DESCRIPTION OF OU TRAINING
Use weight-modified implements which are otherwise identical
These can be used for competition
The modified tools’ weights are both higher and lower than those of the traditional competitive tool.
This allows athletes to focus their efforts on the sport they are competing in. SPECIFIC RESISTANCE TRAINING develops sport-specific strength, power and coordination through movements with resistance or support that mimic the action of the skill. This type of training is so efficient because the tools are light enough not to adversely impact the athletes’ mechanical abilities, but heavy enough that they can produce a conditioning effect.
Generally speaking, OU Training helps increase an athlete’s POWER. This is the speed at which an individual can do work or how quickly they are able to use muscle force. This ability can be related but not distinct from power, which is the ability to exert muscular force.
One example of strength is the ability to lift 30 oz. bat. The ability to hit a ball 400+ feet and still swing 30 oz. is an example of power. bat.
OU Training, as long as they aren’t too heavy and the mechanics don’t get in the way, is what I refer to. “skill-neutral.”The ideal weight for performance enhancement and conditioning is 20% plus/- the weight the competitor implement. This data can be found in published data. Softballs that weigh more than 6 oz. and softballs over 8 oz. are not recommended. Some data suggests that throwing heavier balls may cause problems with your arm strength and throw mechanics. Additional motor-units can be recruited to throw these heavier balls, which are not then used in competition. In keeping with our previous discussion, modified implements that ball players may use include weighted softballs and weighted baseball/softball bats as well as devices and accessories attached to them.
However, it would be ineffective for any other skill area, like throwing accuracy or shooting. OU training can help a golfer improve their tee shots, but they won’t be able to eliminate their slice if they already have one or help them hit straighter drives. OU training might help a younger basketball player who has trouble lifting a ball high enough for a shot inside a 10-foot hoop. However, the shot must still be precise enough to hit. This training would not only be for power but also accuracy.
When I worked with a pitcher that had problems controlling his pitches, I wouldn’t break out weighted baseballs or expect him to learn this kind of training. To reinforce new concepts, I would examine the mechanics of my client and recommend any necessary adjustments. A player like this might be using weighted balls/softballs to train, but it would happen at a slightly different time. This is for both speed and conditioning of the throwing muscles.
An additional benefit to OU training for players is the possibility of improving their accuracy through increased reps or throws. However, this would not be the primary purpose of OU-training.
A BREAK HISTORY OU RESEARCH & TRAINING
Soviet Union track and field team and East European track and fields teams were the ones who first conducted research on OU training in the 1970s. This research was published in peer-reviewed journals all over the globe. This training method was first adopted by shot-putters and javelin throwers as well as discus, discus, and hammer throwers.
The 1960s saw the first research on baseball players. Here are some examples of studies that have been conducted on OU Training in baseball. You can find many more studies on OU Training in general.
1) Coop Delrene, Kwok W.Ho and James C. Murphy. 2001: The Effects of Specific, General and Special Resistance Training on Throwing Velocity In Baseball: A Short Review. The Journal of Strength and Conditioning Research Vol. 15, No. 1, pp. 148-156.
2) Escamilla et al. 2000: Sports Med Apr 29; 29(4): 259-272
3) David J. Szymanski MEd, CSCS June 1998: Bat Velocity – A Review of Literature. Strength and Conditioning. 8 – 11
Coop deRenne, Barton P. Buxton and Ronald K. Hetzler. 1995: The Effects of weighted bat implement training on bat swing velocity. The Journal of Strength and Conditioning Research Vol. 9, No. 4, pp. 247-250.
Coop deRenne, Barton P. Buxton and Ronald K. Hetzler. 1994: Pitching Velocity and the Effects Of Under-and Overweighted Implement Training. The Journal of Strength and Conditioning Research Vol. 8, No. 4, pp. 247-250.
Coop DeRenne and Kwok Ho, as well as Alan Blitzblau. 1990: Weighted Implement Training and Throwing Velocity. The Journal of Applied Sport Science Research. 4, 16-19.
7) DeRenne C., Tracy R. and DunnRankin P. 1985. Increasing throw velocity. Athletic Journal April 36-39.
8) Bagonzi, J. A. 1978: Effects of Free Weight Training and Graded Weighted Baseballs on Thrown Baseball Velocity. Indiana University Master’s thesis.
Litwhiler (D.) and Hamm (L. 1973: Overload and its Effects on Throwing Velocity, Accuracy, and Speed. Athletic Journal 53: 64-65
Brose (D.E.) and D.L. Hanson 1967. The Effects on Velocity and Throwing Accuracy from Overload Training. Research Quarterly. 38:528-533.
11) Elias, J. 1964. A Study on the Effects of Overload Training and Speed in Baseball Pitching. Springfield College, Springfield (Massachusetts), Unpublished Master’s Thesis.
12) Egstrom G.H. Logan G.A., E. L. Wallis 1960 : Acquisition Throwing Skill Using Projectiles of varying Weight. research Quarterly 31.420-425.
OTHER SPORTS THAT REQUIRE OU TRAINING
Athletes in many sports use overloaded and underloaded techniques to enhance their performance.
Track & Field: heavier and lighter discuses, javelins, shot balls (shot putters) and hammers; sprinting with resistance, such as pulling weighted sleds, wearing weighted vests, and downhill running on a slight downward slope, being towed while running, and running on a high speed treadmill (overSPEED training) .
Swimming gloves allow water to be drawn more efficiently during armstrokes.
Quarterbacks throw heavier footballs than the 15-ounce standard. Basketball players use heavier basketballs. Different weight boxers use different types of gloves when training.
All of the training tools are designed to increase power and/or speed through joint range-of motion (ROM). This can result in enhanced performance.
OU TRAINING: THE BENEFITS
Benefit #1
Using the right strength and conditioning strategies, such as OU Training to increase STRENGTH/ENDURANCE, you can decrease or prevent injuries from throwing. Increased strength – prevents injury. Increased endurance allows more pitches to go before fatigue and maintains throwing velocity.
A suitable increase in training load will have positive effects on the muscles, tendons and ligaments as well as bones and nerves. You will see them become more resilient and able to take on greater loads. These training should follow the two following guidelines:
1) Training load must be sufficient to achieve the desired effect but not too heavy to adversely impact throwing or hitting mechanics.
2) The thrower’s program introduces OU training gradually and systematically, employing a training principle known as Progressive Overload (Clarkson & Watson, 1990). The principle says that “strength and endurance cannot be increased unless the muscles are stressed beyond their normal workload. To increase the workload, increase the frequency, duration and intensity of your exercise program.”
Throwing velocity can be increased safely and effectively by increasing intensity by using 20% +/– OU balls. The duration of each exercise is extended by slowly increasing the number and frequency of OU throws. This training will improve arm/shoulder structure and make them more capable of handling regular competitive game demands, which are lower than the ones imposed by the OOU conditioning. The arm that has been trained to throw 6 oz balls will be more efficient than an arm who is just trained for 5 oz. Load (ability, mechanics, and over-use considerations aside).
In Dr. Mike Marshall’s Pitching Book (Chapter32, pp. 5 & 6), describes a concept he calls “Plioanglos Training”As a way to train the decelerators (external rotator wrist muscles) Similar to what was mentioned above, this is:
“Plioanglos training means adding resistance to forward ballistically speeding pitching arms to increase capacities of lengthening deceleration muscles to stop.”
The well-known conditioning principle S.A.I.D. might be the best way to summarize this. Specific Adaptation To Imposed Demands (Wallis and Logan 1964). The body can adapt to any stress it’s given (as long it isn’t too much). Using the aforementioned guidelines, OU Training is a safe and efficient way to do this.
Benefit #2
Performance on the field is improved – higher throwing velocity (or batspeed).
Increased arm speed across the Throwing Range of Motion. Throwing a 20% lighter ball than the competition ball can achieve this attribute. Due to the lighter ball, throwing speed increases because the arm is able to move more rapidly through its ROM. The best way to improve throwing velocity is by throwing lighter balls. This has been proven clinically as well on the field. Using lighter bats can help increase bat speed. This training is known as OverSPEED.
One note about “light”Ball training for high school players and senior pitchers: This is a great way for pitchers to do a lot of throwing between starts, with less strain on their arm. Why do youth players have lighter bats than the older players? Yet, they can still throw the same 5-ounce ball as Roger Clemens or Randy Johnson. The fact that youth fields are small doesn’t make a difference in the distances young players must throw. The ball must still be pushed by these tiny arms. Underweight balls (4 oz.) They are an excellent tool for all players.
Benefit #3
Enhance neuromuscular conditioning
Vern Gambetta (Strength and Conditioning Coach, Chicago White Sox), says the primary cause of fatigue while pitching in baseball isn’t due to metabolic issues, but rather neural. Conditioning is a more important part of baseball than softball. It is important to understand that I am not referring only to skills necessary for a pitcher or hitter. While it is essential to stay healthy, being well-conditioned can help you avoid injury. You’ve no doubt heard of players such as John Kruk, David Wells and Tony Gwynn. There are high level performers that aren’t well-conditioned.
Motor-unit fatigue is a result of neural fatigue. For example, when pitching is done, for instance, the Central Nervous System transmits nerve impulses to the motor unit (MU), in the shoulder that’s involved. Over time, the ability of these motor units (MUs) to transmit signals with an optimal frequency and speed decreases. This is a problem. “breakdown”It occurs at the nerve synapte/biochemical level which leads to weaker or slower muscle contractions.
Baseball pitching involves the muscles and tendon of the shoulder stretching out and contracting constantly. Also, during an overhand throw the arm accelerates and decelerates while the arm is being thrown. Mechanical problems can develop when neural fatigue begins to set in. One example is a pitcher who drops their shoulder during a game. It can lead to decreased control and velocity. This is the hard part. “fatigue”It is not usually felt by pitchers, but it does happen.
Proper conditioning (OU Training), is crucial. Researchers have shown neurons respond to stress just like muscles. High-frequency impulses are more damaging to motor neurons than normal stress. They result in neuromuscular junctions that appear to be more sensitive to these high-intensity stimuli. S.A.I.D. The S.A.I.D. principle is in force again
Is this to say that OU Training is 100% foolproof and has never hurt a player? No. You can injure yourself or cause injury to your body if you do not properly condition it. Throwing, regardless of whether you are throwing footballs, baseballs or rocks, can cause injury to many throwers. Running can cause many ankle and knee injuries. Swimming swimmers often have shoulder issues. Some very severe leg problems are common among ice skaters. But you get my point. All these problems and injuries are common in athletes’ regular training and competition. It is important to perform them correctly in order to minimize the risks. You can also use OU Training to increase your strength and condition.
OTHER BAASEBALL EXPERTS – PROPONENTS TO OU TRAINING
Dr. John Bagonzi. Ex-pitcher with the Red Sox. He is also known as the “Pitching Professor”The highly respected book was written by him. “The Act of Pitching.”
Dr. Tom House. Ex-pitcher with the Rangers. Multiple books by author/co-author, including “The Winning Pitcher” “Power Baseball.”Nolan Ryan and Randy Johnson are personal pitching coaches. Prior is another example.
Dr. Mike Marshall. A former Cy Young Award recipient with the Dodgers. Autor of the book. “Coaching Pitchers”Also, the DVD with pitching instruction. “Dr. Mike Marshall’s Pitching Instructional Video.”
Dr. Coop DeRenne. A former professional player who is now an instructor and consultant for the Chicago White Sox as well as Texas Rangers. He is the country’s most prominent baseball researcher. His 16 projects involved biomechanical and visual research using more than 600 professional and amateur hitters. Tom House is the co-author of this book. “Power Baseball”These books can also be used to train in baseball.
ASMI – The American Sports Medicine Institute
Each of the experts has impeccable credentials.