The Most Underrated Way To Gain 3-5MPH

(if you’d rather watch than read, here’s an in-depth YouTube I made on this topic):

This might be the most underrated way to gain 3 to 5 mph in the next 30 days.

And I know this works because I implemented it on myself and I gained 3 mph in 30 days of implementing this exact thing.

This training method helped me throw in the mid90s - and even after 7 years of professional baseball with the Phillies and Rangers, I had never been exposed to this.

What I'm about to give you is the exact training method that has helped pitchers just like you gain pitching velocity.

Yielding isometrics and overcoming isometrics.

Yielding Isometrics

A yielding isometric is basically when you're holding a position under load.

So, think of like a wallsit or like a split stance squat where you're holding this position.

Now, this might sound really simple, but it's one of the best ways to train what most athletes and pitchers neglect:

the tendons and the connective tissue.

The tendons are responsible for transferring the force that the muscle creates to the actual movement.

The muscle is the engine behind all movement, but it still has to go through tendons.

If your tendons are weak, loose, then you're not going to be able to transfer all of that force that the muscle creates into a movement.

If you have like a slingshot that's very loose versus one that is extremely tight, which one's going to go further?

Obviously the second one, right?

Because it has way more tension behind it.

That's how I want you to think of tendons.

In 2001, a researcher named Kubo found that when people did isometric training, their tendons actually became stiffer and stronger.

This means they could store and release more energy.

And in 2015, Bow and his team found that tendons adapt really well to long steady holds.

Overcoming Isometrics

Overcoming isometrics is when you're pushing or pulling at max effort against an immovable object.

Back in 1988, a scientist named Edmund discovered that muscles produce their maximum force when movement speed is actually zero.

Your muscles can push harder during an overcoming isometric than a one rep max back squat.

Because of this, overcoming isometrics become one of the best ways to train rate of force development and neural pathways between the brain and your muscles.

Studies have found that they improve vertical jump without muscle growth - as a result of better neural firing.

They also reduce inhibition.

The brain has this safety net so that we don't get injured, and it actually limits force production.

When you're pulling against an immovable object with maximum force, the central nervous system gets a strong but safe signal, allowing the brain to "let off a little bit of the brakes" allowing you to tap into more force production.

Implementation

For yielding isometrics: Try split stance squats holding weights for 30-60 seconds, push-up holds, and trap bar holds at positions that you know you are weak in.

For overcoming isometrics: split stance pulls against safety racks, trap bar pulls, bench press against pins, and wall pushes. These are low stress and can be done 3-4 times per week.

Demonstrations are in the YouTube video, hope you got value!