Overload / Underload Training: How Does Ball Training Work And Why Does This Training Method Work?

There are some, especially on the Internet, who continue to spread misleading and misleading information about weighted ball training. Here is a discussion of General Overload / Underload training, and especially the use of baseball and softball.

first Determining OU Training

2. A Brief History of OU Research and Training

3. Other sports that use OU training

4. Advantages of OU Training

5. Other Baseball Experts Supporting OU Training


Using massively modified tools that are otherwise identical

for Competitors

The weight of the modified tools is greater than and equal to both, as is normal competitive money.

Such devices allow athletes to be more precise about sports. Sport-specific strength and performance are enhanced by the movements of resistance or assistance that mimic the joint action of skill – SPECIFIC PASSENGER TRAINING. What makes this training so effective is that the weight of the modified devices used is difficult enough to produce a conditioning effect, yet it is easy enough not to adversely affect the athlete's mechanical abilities.

Usually the OU training is applied to an athlete POWER. Performance is the speed at which you can work or move your muscles quickly. This ability is related but different from the power that is the ability to express muscle strength.

For example, the force demonstrates its ability to absorb 30 oz. bat. Performance is demonstrated by the baseball's 400+ feet driving while swinging to 30 oz. Bat

As long as the tools used are not too heavy, the mechanics have no effect, so OU training is what I call "skill-neutral". According to the published data (see below), the ideal weight range for conditioning and boosting is up to 20% +/- the weight of the competitive tool. We do not recommend using baseballs weighing more than 6 mm or 8 oz heavier softballs. There are data suggesting that the use of bulky bullets may negatively affect the throwing mechanics, which may lead to arm problems. Extra engines are picked up when throwing heavy balls that are not used when a regular racing ball is used. As it relates to our present conversation, the modified devices that ball players can use are weighted baseballs and softballs, and various baseball / softball rackets and / or the weight of devices attached to these hats.

Conversely, this kind of training would not be useful in training other athletic skills, such as shooting or throwing accuracy. OU training can help golfers improve their tee-picking, but it will not help break their slice if they are, or otherwise help them to make it easier to reach. OU Training can help a young basketball player who has difficulty setting up a basketball to shoot a 10-foot shot, but the shot must still be accurate enough to get in.

If I worked with a pot who struggled with control problems, I would not break weighted baseballs and expect me to rely on this kind of training to help her strike. I would look at his mechanics and make the necessary adjustments and perhaps suggest some drilling work to help reinforce the new concepts. Such a player can work with heavy baseballs / softballs as part of the entire workout, but it will happen at other times and will develop more energy and speed behind the throwing and throwing the arm structures

One of the possible side effects of OU training is so players can improve their accuracy due to the increased number of repetitions or throws. However, this would be the main goal of increasing efficiency rather than the main goal of OU training.

The first research that included OU training was conducted in the 1970s by the Soviet Union and Eastern European athletics teams. Most of this research has been published in valuable, expert journals all over the world. Early users of this training method were firearms, javelin, discus and hammers, as well as sprinters.

The research of baseball players comes from the 1960s. It's just a sampling of OU Training and baseball. There are dozens of OU workouts:

1) Coop DeRenne, Kwok W. Ho and James C. Murphy. 2001: The impact of general, special and specific resistance on baseball rolling speed: a brief overview. Journal of Strength and Conditioner Research: Vol. 15, No. 1, 148-156.

2) Escamilla et al. 2000: Sports Med Apr; 29 (4): 259-272

3) David J. Szymanski, MEd, CSCS, June 1998: Impact of Different Weighted Bats on Bat Speed ​​- Literary Review. Strength and conditioning, 8-11. Page

4) Coop DeRenne, Buxton P. Barton, Ronald K. Hetzler, and Kwok W. Ho. 1995: The weighted impact on Bat Swing Velocity. Journal of Strength and Conditioner Research: Vol. 9, No. 4, pp. 247-250

5) Coop DeRenne, Buxton P. Barton, Ronald K. Hetzler, and Kwok W. Ho. 1994: Performing underdeveloped and overweight effects to increase speed. Journal of Strength and Conditioner Research: Vol. 8, No. 4, 247-250.

6) Coop DeRenne, Kwok Ho and Alan Blitzblau. 1990: Impact of weighted implementation training on throwing speed. The Journal of Applied Sport Science Research, 4, 16-19

7) DeRenne, C., Tracy, R., and Dunn-Rankin, P. 1985: Increasing throttle speed. Athletic Journal, April 36-39.

8) Bagonzi, J. A. 1978: Effects of weighted weighted baseballs, free weight training, and simulated isometric exercises on a dumb baseball rhythm. Master Thesis, University of Indiana

9) Litwhiler, D., and Hamm, L. 1973: Overload: Impact on throwing speed and accuracy. Athletic Journal, 53, 64-65.

10th Brose, D.E., and D.L. Hanson 1967: The effect of overload training on the speed and accuracy of the throwing. Quarterly research. 38: 528-533.

11) Elias, J. 1964. The effect of overload training on the speed of baseball fluctuations. Unpublished Master's Thesis, Springfield College, Springfield, Massachusetts

12) Egstrom, G.H., Logan, G.A. and E. L. Wallis 1960: Acquiring throwing ability with bullets with different weights.

Other Sports Using OU Training

Athletes use a variety of underdrive and underloaded tools and techniques to increase performance in a number of sports:

Track & Field: heavier and lighter disks, jumps, balls ) and hammers; such as weighted saddles, weighted waistcoats and sloping slopes on a sloping slope running while running and running on high-speed treadmills (overSPEED training)

Swimming: Wear a floating gloves to draw water over several scratches; swim while dragging an artifact or artificially making a catch on a swimmer.

Major footballs (over standard 15 oz) are thrown away; the heavier basketballs are used by basketball players. Boxers use different weight gloves

It is to be noted that ALL of these training tools are intended to improve POWER and / or SPEED in motion range (ROM) during training activity

Advantages of OU Training [19659002] first advantage

Appropriate strength and conditioning modes, such as OU training, can reduce and prevent knee injuries associated with the throwing by increasing STRENGTH / ENDURANCE. Increased force – prevents injury. Increased stamina – Helps maintain the throwing speed and allows more space to be thrown before fatigue

Muscles, tendons, ligaments and bones (even nerves) of the shoulder and arm tend to adapt positively to increase the training load. They become harder and more durable, they can handle greater workloads. Such training must comply with the following two guidelines:

1) The training load is sufficient to achieve the desired training effect, but not to adversely affect the throwing (or impact) mechanics

2) gradually and regularly introduces the OU training , using a known educational principle known as Progressive Overload (Clarkson & Watson, 1990). This principle states that "strength and stamina can not be increased if the muscle is out of the normal workload, to increase the frequency, duration and intensity of the exercise program to increase workload."

To increase the throttle speed effectively and safely, the intensity increases with the use of a 20% +/- OU balloon, the increase in time increases gradually with the number of OU throws performed during each training session and the frequency increases by increasing the number of exercise exercises. The thus-formed arm / shoulder structures are better able to handle the regular competition requirements that are smaller than OU conditioning. With a lever that allows several 6 oz balls to roll, it is likely to be able to carry more than 5 oz. Load (Ability, Mechanics and Excessive Use)

Dr. Mike Marshall, in his book Pitching Book (Chapter 32, pages 5 and 6), describes the concept of "Plioanglos Training" for the training of external rotating jaws (decelerators). This is similar to the thoughts outlined above:

"Plioanglos training means that ballistic acceleration of the swing arms should be increased in order to increase the capacity of the deceleration retardation muscles to stop it."

Perhaps this is best summarized by the well-known known SAID regulatory condition – Special adaptation to needs (Wallis and Logan, 1964). This principle claims that the body will adapt to that stress (as long as it does not exaggerate, and in this case the body breaks down). A safe and effective way for OU Training, using the aforementioned guidelines

2. benefit

Improved on-site performance – increased throttle speed (or percussion speed)

Tossing Motion Range (ROM). This attribute was designed to throw a bullet weighing 20% ​​less than the competition. As the ball is heavier, the arm moves faster through the ROM, which increases the throttle speed. Taking easier balls (both clinically and in the ball field) is one of the best tools to increase speed. Swinging lighter bats helps to increase the bat speed. This is the so-called overSPEED Training

Note on "Lightweight" Ball Training, High School and Older Players: This is an excellent way for jars to throw a good dose of less stressful beginnings on the arm. For young ball players – why do we make lighter bats for younger ball players, but throw the same 5 oz ball as Roger Clemens and Randy Johnson throw away? The youth fields are smaller, there are not many differences in the length of the toss of the young players. These little arms still have to be strong enough to kick the ball.


Increased neuromuscular conditioning

Vern Gambetta, the Chicago White Sox strength and conditioner coach, says the primary backbone (4 oz of baseball pitching is not metabolic, but neural, metabolic needs – good at baseball or softball Do not misunderstand – I'm talking about the skills needed to be a good hitter or jockey Good conditioning is still important as it helps prevent injury but has undoubtedly seen players like John Kruk , David Wells, Tony Gwynn, and others High-level speakers who are not particularly well-conditioned

Neural fatigue occurs at the engine unit level, for example, the central nervous system sends a nerve impulse to the MU unit in the engine in the coated shoulders, their ability to be these je The "breakdown" occurs at the neuroscience / biochemical level, which then leads to slower and weaker muscle contractions.

During baseball pitching, muscle and tire throwing in the shoulder is more flexible and more flexible while accelerating and sliding under the arm. overhand throw – permanent biochemical activity at the neuromuscular node. As nerve fatigue penetrates, mechanical problems arise. For example, a thrower will throw his shoulder later in the game, which will lead to a decrease in control or speed. The hard thing is that this "fatigue" is usually not felt in the jug, but it does happen.

Here comes the right conditioning (OU Training). Research has shown that neurons adapt to stress as well as muscle. Motor-neurons exposed to high-frequency pulses end with more advanced neuromuscular junctions that are better able to handle high intensity pulses than those without similar stress. The said. re-enforced.

Does this mean that OU training is fraudulent evidence, has never injured the players? Of course not. Most conditioning, which is incorrect, can cause problems and injuries. You throw yourself, be it football, baseball, rocks or anything else. Running a large number of injuries to knees and ankles. Shoulder problems among swimmers are common. Ice skaters often suffer from a very painful chest disorder. I could go on, but the point. All these injuries and problems are part of the athlete's usual practice and competitiveness. Of course, it minimizes the risk. Different forces and conditioning methods are also used, including OU training.


Dr. John Bagonzi. It was a pitcher with Red Sox. "Pitching Professor" and author of the great author, The Pitching Act.

Dr. Tom House. Formerly with Rangers. He is author / co-author of several books, including "The Winning Pitcher" and "Power Baseball". Personal pitching coach for Nolan Ryan, Randy Johnson, Mark Prior and others

. Mike Marshall. Former Cy Young Award winner with Dodgers. Author of the book, "Coaching Pitchers" and pitching training DVD, "Dr. Mike Marshall Pitching Instructional Video."

Dr. Coop DeRenne. Former players, instructors and consultants of Chicago White Sox and Texas Rangers. Probably this is the country's leading baseball researcher who oversees the 16-stroke and warm-up warm-up, biomechanical and visual research projects that use more than 600 amateur and professional blows and jugs for his subjects. Co-author of "Power Baseball" and Other Baseball Coaches (Tom House)

ASMI – American Sports Medicine Institute

All these experts have impeccable postcards and like weighted ball training.

Source by SBOBET

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