Swingtraining.net has joined with Perfect Competition sports performance facility in order to provide comprehensive strength, speed, and hitting specific workout programs in the Southeast Florida area.  Perfect Competition already has a well established reputation for their MLB Performance Enhancement program, and now Swingtraining.net will add the most specific hitting training available.

Complete training programs will be available for players at various levels:

• Professional Baseball
• College Baseball or Softball
• High School Baseball or Softball

Perfect Competition has served as the off-season training home to Major League Baseball stars such as Manny Ramirez, Miguel Cabrera, Mike Lowell, Magglio Ordonez, Miguel Tejada, Javier Lopez, Raul Ibanez, and Jose Guillen (see list of MLB Alumni).

The Perfect Competition Performance Center offers the following:

•   20,000 sq. ft. state-of-the-art facility
•   5000 sq. ft. multi level weight room
•   5,000 sq. ft. indoor turf area
•   60-yd outdoor track
•   1,500 sq. ft. cardiovascular / metabolic area
•   Video analysis room
•   Professional development center
•   Locker room’s and showers
•   Agent/player conference room
•   1,500 sq. ft. physical therapy / rehabilitative area
•   Outdoor multidirectional training surface
•   Outdoor grass fields and turf field

Performance Center

Workouts will include dynamic warm-up, joint mobility & stability, sequenced muscle activation, Swingtraining.net’s drills series, traditional hitting drills, strength, speed, and agility.  A truly baseball-specific program!

Contact Swingtraining.net to set up a meeting and begin your off-season workouts!

Facility Location

Something I think that was overlooked there was that the original NSCA article by Dr. David Szymanski also includes a simple protocol for increasing bat speed using overload/underload weighted implement training:

Expected results from implementing this type of program can be found in this post I made about the effect of overweighted forearm training devices on bat speed and batted ball velocity. 

In that study, the control group followed a similar type of resistance training program (minus the medicine ball work) and did only 315 dry swings per week (3 days x 105 swings/day).  This would be the most basic thing you could do to improve bat speed – just try to swing faster! 

Either add swings to the end of your workout or do some compound training (ie add a short set of swings after bench press or squat) and you’re moving in the right direction.  These dry swings alone lead to a 4.6% increase in bat speed for high school baseball players over the 12-week training period. 

Now add some weighted implement bats for overload-underload and some feedback and you’re on your way to serious bat speed improvement!

• how to improve bat speed
• rotational exercises to increase bat speed
• weighted bat-implement training (ie overload-underload)

You can check out more on Bob Alejo at his website.

I am trying to use my larger muscles more when I swing and I thought perhaps you had some type of specific drill with a medicine ball or some weight that would help develop my rotational strength.

Check out this post I made on Resistance Training for Batspeed.  The article in there covers a lot of basics about general, special and specific training for bat speed.  Each of the protocols referenced there were used successfully with high school and college athletes.

The medicine ball exercises are basically standing rotation movements similar to a swing – just pick a couple basics, there’s not one magic one..  You can look for more exercises here (specifically abdominal and plyometric drills) and also refer to the recent post on texas rangers s&c exercises.  It’s a good idea to mix in some of the bridge exercises for stabilization, and if you’ve been swinging and working out already you are probably okay to move in to the other med ball stuff. 

Also add some weighted implement training to your hitting routine.  This is what is going to take your developing strength and transfer it into your actual swing.  If you’re still playing at this point (in-season) just mix it in on the tee or soft toss.  For more ideas for the off-season, see this post on off-season training.

I recommend that you go over these things with your local baseball coach and/or strength and conditioning coach.  Good luck!

Strength Exercises

• Squat
• Pull-up
• Bench press
• Lunge
• Step-up
• Dumbbells

Core Training and Medicine Ball Exercises

• Core Training
• Front Plank
• Side Plank
• Face-up Plank
• The X
• Big Circle
• Over the Top
• Bounce and Slam

Stretching

• Upper body
• Hamstrings
• Hip Flexors
• Groin area
• Calves and forearms
• Lower back

There’s a video clip to show the progression, and the text details a number of things:

• increasing bat velocity
• reaction training
• transition from ‘training’ to ‘hitting’
• points of emphasis for mechanics and drills
• strength training

“Immediate things that jumped out to me were immediate disconnection (total arm dominated swing) and swinging straight down. This fell in line with most of the instruction he had received. And I thought it spoke volumes of his athletic ability to have made it as far as AA ball at that point. His bat speed was high 80s/90 at this point.

I showed him the skeleton clips that Paul made to demonstrate swing plane, especially the one demonstrating the 2 planes. I also showed him some simple stuff (ie hitting chapter in physics of baseball) as well as video comparisons of him next to MLB players to demonstrate the need to learn how to use the “big muscles” to deliver bat to ball

We began doing overload/underload training (BOT/BOF with some reaction mixed in). I mainly wanted to get him stronger and show him some results (improved batspeed) early on. Within about 3 weeks he’d gained around 10 mph batspeed.

From there we added in some more hitting drills like side toss and front toss. We would mostly do no stride swings and focus on UNLOADING the bat. We had been using the sp4 mode for reaction training and he could see that the majority of his bat speed was generated from that no stride position based on how well he could unload the bat. So he could focus on unloading and doing it QUICKLY, as forced by the sp4 (ie see light, swing)

Obviously, the 10+ mph was good. He was establishing a MUCH better swing plane. As far as quickness, the big thing I noted to him was in frame 4, where his hands are making their first move to the ball a full frame later in the new swing than the old. He eliminated his bat lag/drag…but you could still see disconnection in there

As spring training got closer, we transferred more from training mode to hitting mode. We’d mix in a couple BOT/BOF sessions mainly for swing-strength maintenance, but most of the SETPRO equipment use at that point was reaction (sp4) to add that visual/reaction stress to the swing. We did vary weighted bats a lot on our hitting drills (soft/front toss) to help maintain that swing strength also. And using the weights for the swing not only helped with strength but gave some added feedback as far as where the bat is in space – the added weight makes it easier to tell if you are dragging or pushing the bat. In simplest terms, the better you swing it, the less you will realize you have a donut on your bat

One big thing that helped as the final piece before spring training was access to an awesome pitching machine. I believe it’s called the Homeplate pitching machine. You can program any pitch at any speed in any loacation and set a sequence of up to 8 pitches. The dial says it goes up to 90mph, but honestly it comes out like upper 90s. In the words of an MLB all-start who hit off of it daily, if you want to know what it is like to face Randy Johnson, hit off of that thing

So that was helpful in replicating a pitcher and live situation as close as possible, while still being able to concentrate on the swing as necessary

The simple routine going into spring training was to use some heavy bats (ie Bratt Bat 100oz) to get loose, take some front toss with the varying weights and then hit. We would use the warm-up as mechanical “check points” so that once he was feeling “right” it was time to just hit without thinking about the swing

Fast-forward, he has a good spring training, sticking with his swing changes even though some changes had been suggessted, and got off to a very good start in the first month of the season, hitting nearly .350 before a season ending injury that required surgery

Double fast-forward to this fall, and our game plan was to keep that same level of bat speed as last year, but get quicker – as quick as possible. First step from there was get stronger in the weight room (based on a protocol from Barry Ross). Big part of this was heavy deadlifts. He’s gone from probably low-mid 200 #s to now well over 400# deadlift. Idea behind it is to recruit as many fast-twitch muscle fibers as possible in the weight room and use the swing training to transfer it to the swing

As far as the swing, we wanted to turn more as a unit – trying to keep the hands connected longer…

His bat speed is where it was last year, but he is noticeably quicker now. By staying connected better early in the swing, I think he is able to transfer more energy. We are still working on shifting into foot plant and timing of the scap. load. I still think he has room to improve in the fishhook department, mainly by just trying to turn longer and not let the bat release. The goal from the start this fall was to produce the same bat speed in less time, and he’s doing so.”

Roger M. Enoka best sums it up in his textbook “Neuromechanical Basis of Kinesiology”

“Training adaptations are specific to the cells and their structural and functional elements that are overload.

EFFECT OF OVERWEIGHTED FOREARM TRAINING ON BAT SWING AND BATTED‐BALL VELOCITIES OF HIGH SCHOOL BASEBALL PLAYERS (Resistance Training/Periodization) David J. Szymanski, Jeff M. Albert, Dustin L. Hemperley, Hung‐Sheng Hsu, Roland M. Moore, Jeff D. Potts, Josh G. Reed, Justin E. Turner, Jeremy P. Walker, and R. C. Winstead. Louisiana Tech University/Applied Physiology Lab, Ruston, LA

In baseball it is important to increase sport‐specific power. This may allow a hitter to swing his bat and hit a ball with greater velocity.

PURPOSE: To examine the effects of 12 weeks of overweighted forearm training on bat swing velocity (BV) and batted‐ball velocity (BBV) of high school (HS) baseball players.

METHODS: Thirty HS baseball players were randomly assigned by a stratified sampling technique to 1 of 2 training groups. Group 1 (n = 15) and group 2 (n = 15) performed the same progressive full‐body resistance exercises while training 3x/wk for 12 weeks according to a stepwise periodized model. Both groups also took 105 dry swings a day with their standard game bat 3x/wk for 12 weeks. In addition, group 2 wore a weighted device (neoprene sleeve with lead inserts) on the forearms for additional resistance while taking dry swings. A 2:1 ratio of resistance was used (70 swings with device & 35 swings without device). Resistance began at 113.4 g (4 oz) and increased by 113.4 g (4 oz) every 2 weeks for the 12‐week study. By week 11 the resistance was 680.4 g (24 oz). Instantaneous BV and BBV were recorded pre‐ and posttraining by a SETPRO SPRT5ATM chronograph and Speed TracTM radar gun. Throwing velocity (TV) and dominant, non‐dominant, and total grip strength were also measured pre‐ and posttraining by a JugsTM radar gun and a Jamar TM hand dynamometer. A 3 repetition maximum (RM) parallel squat and bench press were measured at baseline and after 4, 8, and 12 weeks of training.

RESULTS: Both groups showed statistically significant increases (p < 0.05) in instantaneous BV (4.2 & 6.0%), BBV (7.4 & 7.8%) and TV (2.5 & 3.1%) (m∙s‐1 ± SD) after 12 weeks of training; however, there were no differences between the 2 groups. Both groups showed statistically significant increases in dominant (4.9 & 5.0%), non‐dominant (3.2 & 3.3%), and total (4.1 & 4.7%) grip strength (kg ± SD) after 12 weeks of training; however, there were no differences between the 2 groups. Both groups demonstrated statistically significant increases in predicted 1RM parallel squat and bench press after 4, 8, and 12 weeks of training; however, there were no differences between groups.

CONCLUSIONS: These data indicate that a 12‐week stepwise periodized training program can significantly increase instantaneous BV, BBV, TV, and grip strength among HS baseball players. The use of additional resistance worn on the forearm while swinging did not contribute to further statistical increases in instantaneous BV or BBV.

PRACTICAL APPLICATIONS: Both training protocols increased BV and BBV in HS hitters. Since there was no statistically significant difference between groups on these variables, it is recommended that HS coaches use the program performed by group 1. Perhaps the resistance used on the forearms was not great enough or resistance is not needed on the forearms to make further improvements in BV and BBV. Previous research has indicated that additional forearm and grip strength did not contribute to further improvements in BV. Since the baseball swing is a sequential, rotational movement that incorporates the entire body, perhaps additional resistance should be placed elsewhere on the body, be thrown, or be on the bat itself to produced significantly greater increases in BV. ACKNOWLEDGEMENT: This investigation was partially funded by Eagle Training Systems, Inc. Jenks, OK.

I’ve also been playing some catch up as far as reading up on different internet resources and a number of different books that I’ve ordered.  Here are a couple of nice links that you should find useful:

SB Coaches College is a site created by three well known coaches in the S&C industry and it has tons of articles and other information.  For example, here is a quick piece on a college softball dynamic warm-up program.

The S&C staff at the College of Holy Cross has assembled a video library of exercises that they use in their program.   Here are a couple that I like/use – 1-leg straight-leg deadlift (hip dominant hamstring) and cable lift rotation (although I’d make a point for the spine angle to stay vertical or slightly back as in the swing)…

Along with another assistant, I got involved in directing the team’s strength and conditioning program for the 2007-2008 season.  What we were very fortunate to be able to do was measure/test all kinds of physical and performance variables at the beginning and end our training.

I made a previous post about presenting a conference poster about our intial findings regarding the relationship of the players’ physiological characteristics to the performance characteristics.  So after all this time, here is the actual poster that I presented:

Relationship between physiological characteristics and softball-specific variables of NCAA division I softball players

Big surprise, the girls who were bigger and stronger hit the ball harder!  It was nice to find some relationship between the variables, but the correlations are not great, with the highest r-squared value being .25