Q: My son pitches for a Division II baseball program - well, at least, until recently. Since he began his strength training regimen one year ago, his pitches have gained velocity, but he no longer has control over the ball. Is it possible that his training has changed the mechanics in his arm so much that he has no idea where the ball is going after it leaves his hand? He's frustrated - we are talking about one of the best and strongest in collegiate baseball and now they won't even put him on the mound. I asked some baseball veteran friends about it and they suggested he has to retrain his arm since he has become so much stronger. What are your thoughts?
A: I've definitely seen guys who have gained muscle mass and lost velocity because they didn't train the right way, and it can absolutely go in the opposite direction as well and affect control.
I agree with your pitching coaches that he probably needs to retrain his mechanics with the added weight, but to be honest, it's something that should have been happening with a gradual weight gain anyway. I would be more inclined to look to address any range of motion (ROM) deficits he may have acquired through the process of gaining weight.
For instance, if he lost some hip rotation ROM, it could markedly affect control. A guy without enough hip internal rotation will fly open early on his front leg and, as a result, the arm lags behind (and out of the scapular plane, which can also lead to arm problems). A guy who loses external rotation tends to stay closed, which means he either throws more across his body (increased arm stress) or miss high and inside frequently (in the case of a RHP vs. right-handed batter, or LHP vs. left-handed batter).
Likewise, a pitcher who bench presses until he's blue in the face can lose both external rotation and horizontal abduction ROM. These ROM factors are two (of many) predictors of velocity, and while a decrease in one or both normally equates to a drop in velocity, it could also cause a pitcher to change his arm slot. I actually wrote more about this in an old newsletter: Lay Back to Throw Gas.
These are just some thoughts. I'd need to do some ROM tests and see some videos of him throwing to know for sure if any of my impressions are on the money.
For more information, I'd definitely recommend you check out the 2008 Ultimate Pitching Coaches Bootcamp DVD Set.
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used by Cressey Performance Pitchers after they Throw!
1. It's been a crazy week ever since Anna and I got engaged on Sunday. You never truly realize how many people you know until they all try to email/call/text you at once to say congratulations. With my cell phone and email inbox going crazy, I kind of felt like Jerry Maguire - minus the whole weird scientology and jumping on Oprah's couch stuff.
2. On Wednesday, I got out to watch two high school games where CP athletes pitched, and then headed to Fenway to watch the Sox beat the Twins. In Game 1, Weston High Sahil Bloom had a no-hitter through 6 2/3 innings before giving up a bloop single, and then Auburn High's Tyler Beede threw six innings.
3. Next week, I'll be publishing the first installment of a collection of nutrition articles from Eric Talmant. Eric has some very forward-thinking ideas to share, and it'll make a nice weekly addition to EricCressey.com. Be sure to check them out.
4. I'm getting really excited for this year's Perform Better Summits. I'll be speaking in Providence, RI and Long Beach, CA (there is also one in Chicago); I'd definitely encourage you to check the events out if you live in that neck of the woods. My presentations should question the "diagnostic norms" - in much the same way that I did with this week's newsletter.
5. Speaking of newsletters, I got several inquiries after I ran this one about the medicine ball training we do with our pitchers. In particular, folks were curious about the medicine ball we used in drills like this:
6. I've written quite a bit in the past about how a glenohumeral internal rotation deficit can be one contributing factor (among others) to medial elbow injuries in overhead throwing athletes. The other day, someone asked me if I had any scientific evidence to support this idea. The answer would be a resounding YES.
Very simply, if you lack internal rotation, you'll go to the elbow to "regain" that lost range-of-motion. It's the same reason that ankle mobility deficits can lead to knee pain, and hip mobility deficits can lead to knee and lower back pain.
7. I don't really "get" how this whole Delicious bookmarking thing works, but Jon Boyle (who helps out with the blog) recommended I start sending him recommendations of good stuff I've read. You can find some of my recommended reading/viewing off to the right-hand side of the page. If there are books you recommend I check out, by all means, please post suggestions in the comments to these blogs; I'm always looking for new reading material.
Kaiser Serajuddin interviewed me on a variety of fitness industry business topics - from licensure possibilities, to semi-private training, to word-of-mouth growth. Check it out at the following link:
Clearing the Air with Eric Cressey
I got this email over the weekend from a recent finisher of the Maximum Strength Program:
"Eric,
Here are my results on the Maximum Strength program.
Packing Day
Standing Broad Jump: 80 inches
Bench Press: 225 lbs
Box Squat: 295 lbs
Deadlift: 385 lbs
------------------------
905 lbs total for the big 3
3-Rep Max Chins: BW (230) +10 lbs total of 240 lbs
------------------------------------------
Moving Day
Standing Broad Jump: 90.25 inches (+10.25 inches)
Bench Press: 275 lbs (+50 lbs)
Box Squat: 365 lbs (+70 lbs)
Deadlift: 405 lbs (+20 lbs)
-------------------------------------------
1045 lbs total for the big 3 (+140 lbs)
3-rep Max Chins:BW (220) +35 lbs total of 255 lbs (+15 lbs)
"Thoughts on the program:
"This is the first program I have ever completed from start to finish in the few years that I have been lifting. I always got burned out or got training A.D.D. and did something else. Not with yours.
"This program was incredible. Not only did it feel great to do a specifically designed program, but it felt great to see my progress as I was doing the program. The gym I worked out in didn't have a power rack-only a squat rack- so I had to do some McGuyver rigging for rack pulls and pin presses. I wasn't able to do the Anderson Front squats and had to go light on the floor presses, but all in all, I was able to stick with the program 100%.
"I missed about a week total of workouts due to a couple serious, family emergencies, but I didn't use that as an excuse to fall off the wagon. I pushed through and loved my results.
"Thanks for such a great program, and I look forward to the sequel.
"David"
5o pounds added to a bench press in 16 weeks? Not too shabby!
To kick off the week, I thought I'd give you a quick heads-up on some stuff you ought to read:
What Your Doc Doesn't Know About Weightlifting - This great piece is from Nikhil Rao, an avid weight trainer who also happens to have recently become a doctor. He shares some excellent insights about how prepared your doctor may (or may not) be to give recommendations to you on exercise and nutrition.
The Proactive Patient - Along these same lines, it'd be worth checking out this article I wrote last year. It talks a lot about things you ought to consider if you're injured and want to get the best care possible.
I've actually got something good in the works along these lines right now, and should be submitting it at T-Nation by the end of the week.
The Indianapolis Performance Enhancement DVD Set - I previously wrote a review about this product HERE, but it seemed like a good idea to give it another mention since it's on sale at 15% off through the end of the day Thursday. Just use the coupon code "HITCHED" at checkout.
It was a big weekend up in my neck of the woods. The Red Sox swept the Orioles, and the Bruins went up 2-0 in their playoff series. The Celtics are up tonight as they try to even their series with the Bulls at one game apiece. CP clients Steph Holland-Brodney and Aimee McGuire both ran the Boston Marathon, as did our friend Sarah Neukom. In the process, the three of them raised over $40,000 for charity! Many of you helped out via the promotions we did on my site. Great job, ladies!
On Saturday, I was the keynote speaker at the NSCA Maine Symposium up at my old stomping grounds, the University of New England. State Chairman Heath Pierce and his staff did a fantastic job with the event. And, as it turned out, I also got honored with the first ever Dr. Richard J. LaRue Award for achievement in Exercise Science. Dr. LaRue was my advisor at UNE and the man responsible for really getting their Exercise and Sports Performance Department off the ground. It is a huge honor, and that alone would have absolutely made my weekend - especially since it was near my hometown, so I got to receive it and present in front of several of my family members.
Sunday was my brother's birthday, and snotty little brother that I am, I had to steal his thunder by capping the weekend off by proposing to my girlfriend of two years, Anna. She's been known as the "First Lady of Cressey Performance" for some time now, but it seemed like a good time to make it official. Feats of strength like these already guaranteed her the position, but it was nice to know that she still accepted it by saying "Yes!"
(she's got over 250 in her, no problem)
Needless to say, I feel like the luckiest guy on the planet right now, so we might as well celebrate - and help me pay off the ring!
Mike Robertson, Bill Hartman, and I had planned on a "customer appreciation sale" this week anyway, so we decided to change the theme to one of "engagement." So, from now through Thursday, April 23rd at midnight, all of the following products are going to be 15% off with the coupon code "HITCHED" (no quotation marks) at checkout:
Building the Efficient Athlete DVD Set
Magnificent Mobility DVD
Bulletproof Knees Manual
Inside-Out DVD/Manual
Indianapolis Performance Enhancement Seminar DVD Set
1. Tonight, my girlfriend and I are headed up to Maine for the weekend. I am giving two presentations tomorrow at the NSCA Maine Symposium. Lucky for me, both presentations are on topics that have been big interests to me: training for overhead throwing athletes, and instability training (this is closely related to the content of my e-book, The Truth About Unstable Surface Training.
2.Speaking of instability training, in the book, I outline several progressions to increase the stability challenge (to, in turn, train balancing proficiency). One of these methods is to simply raise the center of gravity. It could be simply moving from a dumbbell forward lunge to a barbell forward lunge, or you could make it even tougher by bringing the barbell overhead.
The higher up the center of gravity goes, the tougher it is to stabilize.
3. On the topic of new new projects,I'm working on what I think will be one of the best series I've ever written - right up there with the Shoulder Savers Series. So far, it's looking like a three-parter, but if I keep rolling like I am right now, it might have 857 installments. Keep an eye out for it, as Part 1 will be the next thing I submit to T-Nation.
3. Here's an interesting compilation of the healthiest fast food choices out there. To be honest, I don't think the grading scale was tough enough on them. If Wendy's, Taco Bell, and McDonald's all get a B+, I shiver to think what warrants a C, D, or F...
4. I often gets questions about what we look for in an ideal Cressey Performance intern. While I could probably list off about 50 qualities I like to see in someone, without a doubt, the first prerequisite is to actually get your application in on time. We have received over five applications in the WEEKS following our March 15 deadline for summer internship applications. They not only lost out because we'd already picked our interns, but also because it tells me that they probably wouldn't have done very well with respect to following directions anyway!
5. Speaking of ways to "stand out" in your field, the up-and-comers in the crowd definitely ought to check out this great blog post from Mike Reinold.
6. Nice first outing yesterday for Weston pitcher and CP athlete Sahil Bloom. Our boy took a no-hitter into the final inning, and ended up with 14K. Congrats to Lincoln-Sudbury on moving to 4-0 this week, too.
That'll do it for today. I should be back with some cool news on Monday, so keep an eye out for the blog and newsletter. Have a great weekend!
I got back late from Easter and pulled a blog together at the last minute on Monday morning - hoping to just kick the can down the road to a big Tuesday night blog (was out of town all day Tuesday). I think the Doga piece satisfied the comedic interests of you, the readers, but I'm afraid it was a little light on the content.
So, my goal for Wednesday was to come through with some crazy geeky content, but I just didn't get much quality time on the laptop - and the project was kicked back to this morning. I started writing some sweet content, but it just kept stretching on and on and on - to the point that it was too long to be a blog. So, that'll be my newsletter early next week. Subscribe to the right of the screen if you want to read it.
That said, I just devoted about 45 minutes to writing, and I still have no blog for Thursday. So, I'm going to cut my losses, brainstorm for Friday, and give you the best filler content I can think up in the meantime for today.
First, I'm going to encourage you to check out this Precision Nutrition Athlete Profile on Cressey Performance Athlete and Oakland A's minor league pitcher Shawn Haviland. Shawn completely changed his body this off-season and had a nice velocity jump from 87-89 to 91-93mph - and he's off to a good start for the Kane County Cougars. He's got a nice blog rolling, too: Ivy League to MLB.
Second, I've got a little challenge for you. One of CP's newest high-level athlete additions is Danny O'Connor, a boxer who was a member of the 2008 US Olympic Team. Danny has turned pro since the Olympics, compiling a record of 5-0 with 3 knockouts, and we're currently in the process of preparing him for his fight on April 25 at Foxwoods (shown on Showtime, for those interested). This kid enters the gym and instantly, everyone gets fired up to train.
Here's the thing, though: Danny might be the only professional boxer in history without a nickname. Nobody's come up with something good enough yet, he says. I suggested "135 Pounds of Irish Fury," but he didn't seem to go for it. So, let's see if my readers can do better than I did. What do you suggest for a nickname? Post your suggestions as comments on this blog.
Avoiding Tendinopathies by Reallocating Stress
In a previous newsletter, I wrote about how people become symptomatic for some musculoskeletal problem because numerous issues have collectively brought them to the threshold where pain kicks in. If you haven't read it, definitely check it out now HERE.
Basically, the gist is that injury prevention and rehabilitation programs that only address single factors aren't sufficient. You shouldn't fix a shoulder problem with just rotator cuff strengthening exercises and rest. You can't just get a massage and take some rest to get your lower back pain to go away.
In this newsletter, I highlighted how poor exercise technique - or even just faulty movement patterns in daily life - is something that can push someone to threshold. It's one of the reasons why we go to such great lengths on our Building the Efficient Athlete DVD set to outline common technique mistakes and how to correct them with over 30 common resistance-training exercises.
One quick example of how this can push an athlete over the symptom threshold (or pull that athlete back under it) is kinesiotaping. In the past two years - and particularly at the Beijing Olympics - this modality spread rapidly in the world of athletics, treating everything from the ankles up to the shoulders.
While the creators of this tape assert that it has effects on the lymphatic and circulatory systems, it's my impression that the most marked changes occur with respect to the reallocation of stress on particular tissues. I've perused all their reading materials, and nowhere do I see any claims that it reduces inflammation.
Here, then, we get support for the new (and correct) era of thinking that tendinitis is very uncommon. The -itis ending indicates an inflammatory condition, and if that was the case, some anti-inflammatories would quickly and easily take care of the overuse pain folks so commonly feel in the athletic world. Anyone who has struggled with an achilles, patellar, or supraspinatus tendinopathy will tell you that it really isn't that simple, so what gives?
The truth is that most folks are dealing with a tendinosis. The -osis ending tells us that we're dealing with a degenerative - not inflammatory - problem. Essentially, tissue loading exceeds tissue tolerance - and that means that we need to find a way to reallocate stress to ease the burden on that tissue both acutely (kinesiotaping) and chronically (appropriate movement patterns).
The difference between tendinitis and tendinosis has been highlighted at-length in the research world. Unfortunately, the correct terminology has been slow to catch on both in the medical community and lay population. As a result, many individuals underestimate the chronic nature of these problems.
In the photo above, a tape-job might help at the shoulder acutely by posteriorly tilting the scapula or altering the degree of humeral rotation to allow for safe overhead movements (less mechanical impingement of the rotator cuff on the undersurface of the acromion process of the scapula). Long-term, though, an athlete with this type of shoulder problem would need to work on scapular stability, glenohumeral range-of-motion, rotator cuff strength, and thoracic spine range-of-motion. And, of course, he'd need to ingrain these appropriate movement patterns with a resistance training program with perfect form.
Oh, and speaking of tendinopathies, it is only somewhat coincidental that I'm publishing this newsletter today: the day of the Boston Marathon. Thousands and thousands of runners who are at the brink of threshold are going to be piling 26.2 miles of volume on top of their glaring dysfunctions. I'm headed out to watch the best reality TV show in the world: the hip replacement docs in Boston are going to be busy for the rest of the week!
