How I went from throwing 78mph to 95mph in 16 months [FULL GUIDE]

ThePitcherLab

6 chapters7 takeaways14 key terms5 questions

Overview

This video outlines a comprehensive, science-based approach to significantly increasing pitching velocity, moving beyond generic drills to focus on five core principles. It details how to train the central nervous system for explosive power, build foundational strength and then enhance rate of force development, improve mobility and strength in deep ranges of motion, optimize body composition for lean mass, and refine high-velocity mechanics. The presenter shares his personal journey from 78 mph to over 96 mph and explains how these principles, when applied consistently, lead to substantial velocity gains for pitchers.

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Chapters

Modern baseball demands higher velocities (95 mph is the new 90 mph).
Effective velocity gain requires understanding underlying principles, not just drills.
The presenter's journey from 78 mph to 96 mph in 16 months exemplifies this approach.
The five core principles are: high CNS throwing, strength and force development, deep ranges of motion, body composition, and high-velocity mechanics.

Understanding these core principles provides a roadmap for effective and efficient velocity development, preventing wasted time on ineffective training methods.

The speaker's personal transformation from a 78 mph pitcher to a 96 mph pitcher in 16 months.

High Central Nervous System (CNS) throwing trains muscles and tendons to fire rapidly.
Activities like 'pull downs' allow for velocities exceeding mound performance, stimulating adaptation (Specific Adaptations to Imposed Demands - SAID principle).
Plyo balls (Pio balls) can facilitate mechanical adjustments by presenting a novel stimulus to the brain.
High-intensity throwing days should be followed by recovery days to manage workload and prevent injury.

This type of training directly targets the neuromuscular system's ability to generate explosive force, which is crucial for high-velocity pitching.

Performing 'pull downs' where a pitcher throws a ball with maximum effort, potentially exceeding their typical mound velocity, to train the body to handle and produce higher forces.

Achieving high velocity requires significant force production, built through foundational strength.
Strength markers include achieving 2x bodyweight squats, 2-2.5x bodyweight deadlifts, and bodyweight bench presses.
Once strength is established, focus shifts to Rate of Force Development (RFD) and elasticity, enabling quick force application.
Velocity-Based Training (VBT) and overcoming isometrics enhance RFD and tendon stiffness, crucial for transferring strength into pitching velocity.

Strength alone is insufficient; pitchers must be able to apply that force rapidly and efficiently, which is developed through specific training methods.

Using overcoming isometrics, where a lifter pulls against an immovable object, to increase muscle fiber recruitment and train tendon stiffness for quicker force application.

Pitchers need strength and power within deep ranges of motion (mobility with strength), not just flexibility.
Training methods like 'stretch strength' (weighted stretching with explosive power out of the stretch) build strength in end ranges and increase tendon thickness.
Optimal body composition, specifically lean mass, is vital ('mass equals gas' only applies to lean mass).
Gaining weight through a caloric surplus and sufficient protein intake is essential for skinny or 'hard gainer' pitchers.

Developing strength in extended positions and optimizing body mass provides the physical foundation and power potential necessary for high-velocity pitching.

A pitcher performing a dumbbell bench press, lowering the weight to a deep stretch in the shoulder and chest, then explosively pressing the weight back up to build strength in that range of motion.

Translating physical potential to velocity requires efficient mechanics and sequencing.
Key mechanical principles include proper weight shift (horizontal force), back leg load, creating hip-to-shoulder separation, and a strong lead leg block.
Timing and explosiveness in separation are more critical than the degree of separation itself.
Individual mechanics should be tailored by a coach who understands the pitcher's specific strengths and weaknesses.

Even with immense physical capacity, poor mechanics will prevent a pitcher from reaching their velocity potential and can increase injury risk.

The lead leg block acts like a car crash, stopping forward momentum to allow the upper body to catapult forward and transfer energy efficiently.

Generic advice is less effective than a personalized plan.
A knowledgeable coach can identify a pitcher's specific needs and tailor mechanical adjustments.
Understanding how to apply principles based on individual biomechanics (e.g., force production vs. elasticity focus) is key.
The Pitcher Lab offers comprehensive assessments and personalized programs developed by MLB-level specialists.

Expert guidance ensures that training is applied effectively and safely, maximizing velocity gains and minimizing the risk of injury or ineffective practice.

A pitcher who is strong but struggles to transfer force might benefit from different mechanical cues than a pitcher who is naturally elastic but lacks foundational strength.

Key takeaways

1Velocity gains are driven by understanding and applying core principles, not just performing drills.
2High-intensity throwing trains the neuromuscular system for explosive power.
3Foundational strength must be developed, followed by training for rapid force application (RFD).
4Strength in deep ranges of motion and optimal lean body mass are critical physical components.
5Efficient mechanics and sequencing are essential for transferring physical capabilities into pitching velocity.
6Individualized coaching is crucial for tailoring training and mechanics to a pitcher's unique profile.
7Consistent application of these principles, with proper recovery and progression, leads to significant velocity increases.

Key terms

Central Nervous System (CNS) ThrowingSpecific Adaptations to Imposed Demands (SAID)Pull DownsPlyo Balls (Pio Balls)Force ProductionRate of Force Development (RFD)Velocity-Based Training (VBT)Overcoming IsometricsTendon StiffnessStretch StrengthLean MassCaloric SurplusHip-to-Shoulder SeparationLead Leg Block

Test your understanding

1How does high CNS throwing differ from low-intensity throwing, and why is it important for velocity development?
2What is the SAID principle, and how does it apply to high-intensity throwing activities like pull downs?
3Why is foundational strength alone insufficient for high pitching velocity, and what training methods address this gap?
4How does training in deep ranges of motion contribute to pitching velocity and injury prevention?
5What are the key mechanical principles for transferring force to the mound, and why is individualized coaching essential for mastering them?