In last week’s newsletter, I observed that there are a lot of folks out there who think that weight training is unnecessary and plyometrics are sufficient for injury prevention and performance enhancement in pitchers. While a system like this might hold some merit in a population such as football where many athletes already have a large strength foundation, it doesn’t work as well in a baseball population, which doesn’t have that same foundation.

To illustrate my point, I’m going to touch on a concept – static-spring proficiency – that I covered at length in my Ultimate Off-Season Training Manual.  Essentially, you have “static” athletes, “spring” athletes, and everything in between the two.  You can use a series of performance tests and evaluate an athlete’s training history to get an appreciation for where each athlete falls on this continuum.

“Static” athletes tend to have a good strength foundation – so much, in fact, that they tend to “muscle” everything.  In other words, there is less efficient use of the stretch-shortening cycle to produce force.  An example might be a powerlifter attempting to go out and play basketball.  In order to improve, a “static” athlete needs to focus on improving reactive ability.

“Spring” athletes are great at using stored elastic energy in tendons to produce power.  An example would be a basketball or volleyball player who has been jumping for years and years to develop spring, but without much attention to building the underlying strength needed to best use it.  So, obviously, to improve, these athletes need to enhance muscular strength while maintaining their great elastic qualities.

Here’s an excerpt from my Off-Season Manual that personifies this in the world of baseball:

“The modern era of baseball is a great example, as we’ve had several homerun hitters who have all been successful – albeit by very different means.

“At the ‘spring’ end of the continuum, we have hitters like Gary Sheffield and Vladimir Guerrero demonstrating incredible bat speed. The ball absolutely rockets off their bats; they aren’t ‘muscling’ their homeruns at all. Doing a lot of extra training for bat speed would be overkill for these guys; they’ll improve their power numbers by increasing maximal strength alone.

“At the other end of the spectrum, we have ‘static’ homerun hitters like Mark McGwire and Jeff Bagwell, both of whom were well known for taking weight training very seriously. These guys are the ones ‘muscling’ baseballs out of the ballpark; the ball almost seems to sit on the barrel of the bat for a split-second before they “flip it” 500 feet. Getting stronger might help these guys a bit, but getting more spring by focusing on bat speed with reactive training (e.g., plyometrics, sprinting, medicine ball throws, ballistic push-ups, etc.) would be a more sure-fire means to improvement.

“Then, we have the ‘middle-of-the-road’ guys like Barry Bonds and Manny Ramirez. They possess an excellent blend of static and spring, so they need to train some of both to continue improving physically.

“Bonds is actually a good example of how an athlete’s position on the static-spring continuum can change over the course of a career. When he started out, he was definitely a ‘spring’ guy, hitting most of his homeruns with pure bat speed. As Bonds’ career progressed, his maximal strength improved due to neural adaptations and increased cross sectional area (more muscle mass).

“In light of the media attention surrounding the use of performance-enhancing substances in baseball, I should mention how he increased his muscle mass isn’t the issue in question in the discussion at hand. The point is that he did increase muscle mass, which increased maximal strength, which favorably affected performance. The performance enhancing substances question really isn’t of concern to this discussion.”

Now, here’s where it gets interesting – and where you get a bit more time to think about this.

Obviously, even to the most casual observer, not all baseball players are like Manny Ramirez, Barry Bonds, Mark McGwire, Jeff Bagwell, Gary Sheffield, and Vladimir Guerrero.  This isn’t rocket science; they are/were a heck of a lot more skilled and experienced than the overwhelming majority of the professional baseball world, and certainly all of the amateur ranks.

How are they different?  And, why can’t we just assume what might work for some of them will work for those aiming to reach the levels they’ve attained?

Well, you’ll just have to think about that until Newsletter 141…

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All the Best,

EC

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