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    Default Increasing Arm Strength

    Hey, okay so I'm a 19 year old guy who is pretty serious about baseball. I'm a pitcher and middle infielder, but I also play outfield occasionally. I only play for a club team but I would like to completely dominate. What I want to increase the most is my arm strength off the mound. In the last game I played I struck out 11 in a 7 inning game. I think I'm throwing somewhere in the 80's but I want to be throwing somewhere in the 90's. If anyone could help me it would be greatly appreciated.

  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Leg Strength is a major component of a pitcher, and that comes from your base up. You should just continue to focus on a regular good routine

    like:
    5/3/1
    Lyle's Generic Bulking Routine
    Westside Routine

    but maybe add an extra arm isolation (if you feel this will help you)
    remember throwing is also a big factor of shoulder strength (may want to work on some more laterals or front delt activation) to aid your shoulder strength, but focusing on a good routine first and foremost will yield the best results.
    Team ScoobyPrep

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    Default

    I would think a lot of plyometric exercises would be helpful for developing explosive power. Some agility type work also, since as a fielder you need to make sudden direction changes from a stop (trying to catch a line drive etc). As for your pitching, I would think a pitching coach would be your best guide to developing efficiency and economy of motion to maximize your pitch velocity. IIRC, if you can learn a killer knuckleball, you'll baffle a lot of hitters.

    I would suggest a good lifting coach, so you learn proper form well. Otherwise, if you screw up your elbow or shoulder, there goes your pitching....
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

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    Regular Poster Spartan's Avatar
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    First of all you need a general strength program for building a strong foundation and the basic abilities required in all sports.

    If you already past that phase I think you could add some specialization training wich is a mixture of strength, speed, coordonation and power moves.

    Strength and hypertrophy is not enough if you want to move at another level. .

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    Default

    Quote Originally Posted by LayzieBone085 View Post
    Leg Strength is a major component of a pitcher, and that comes from your base up. You should just continue to focus on a regular good routine

    like:
    5/3/1
    Lyle's Generic Bulking Routine
    Westside Routine

    but maybe add an extra arm isolation (if you feel this will help you)
    remember throwing is also a big factor of shoulder strength (may want to work on some more laterals or front delt activation) to aid your shoulder strength, but focusing on a good routine first and foremost will yield the best results.
    This
    There is no tomorrow! THERE IS NO TOMORROW! THERE IS NO TOMORROW! - Apollo Creed

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    Default

    Tough to increase velocity, from a strength-training standpoint, make your legs maximally stronger.. This will help with power production to transfer to pitching velocity.

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    Default

    Quote Originally Posted by LayzieBone085 View Post
    Leg Strength is a major component of a pitcher, and that comes from your base up. You should just continue to focus on a regular good routine

    like:
    5/3/1
    Lyle's Generic Bulking Routine
    Westside Routine

    but maybe add an extra arm isolation (if you feel this will help you)
    remember throwing is also a big factor of shoulder strength (may want to work on some more laterals or front delt activation) to aid your shoulder strength, but focusing on a good routine first and foremost will yield the best results.
    Agreed here.

 

 

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