If I am a 17-year-old, 165 lb pitcher, and can consistently throw 79-82 MPH for my fastball, if I get up to 200 lb with 12% or less body fat, should I be able to throw in mid 90s or at least the 90s?
I touch upon this point here: “As a general rule of thumb, our Sacred Heart pitchers will gain 2-4 mph a season during their 4 years in college. As much as I would love to say it’s just training, there are numerous reasons why we get increased ball velocity each year including mechanical improvement, growth of body due to puberty, increased muscle mass, and improved body awareness/muscular coordination. The interesting trend is that most of our athletes tend to add anywhere from 5-15 lbs of bodyweight each year. Does 5-15lbs = 2-4mph on the mound? Maybe.”
With my pitchers, we have the following hierarchy/system:
1) Mechanics Rule All: Increase mechanical efficiency your energy leaks will decrease and velocity will go up.
2) Increase General Strength: Building a foundational base strength is not only performance enhancing, but done properly will decrease the risk of injury.
3) Increase Muscle Mass: More muscle mass, the more potential to apply force.
4) Increase General Force Production (e.g. Power): Allows us to tap into more high threshold motor-units to produce more force and increase IIx muscle fiber.
5) Increase Skill Specific Power: Explosive training in a transverse plane. This could be med ball throws, weighted or under-weighted ball throws, long toss, flat ground or even mound work.
We have had many mid 90MPH pitchers (injury free to boot) as well as some whom have touched 99+MPH. Some of these athletes have gained upwards of 50lbs of very clean weight (still viable abs) in less than a year. Everyone is different based on genetics, work ethic, movement capabilities, diet etc.