Increase Bat Speed in Just 6 Hours of Training
By: Tim Thoreson
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My senior year of college I was able to boost my bat speed from 74 to 82 MPH in just 6 hours of Training. That's about an 11% increase which equates to about 40 feet added on to a home run ball! 17 years later I had my 10 year old son do the exact same program, and he saw the same results. I actually measured his exit speed with a radar gun (how hard the ball comes off the bat). His exit speed went from 52 MPH to 58 MPH , also an 11% increase! Anyone can do this program for practically free and see the same results.
We were both able to see significant results by utilizing underload/overload training. This simply means that sometimes the hitter swings a bat that is lighter than their own bat, and sometimes they swing a bat that is heavier. They also incorporate swings with their game bat. |
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When hitters train with bats that are lighter than their own, the are developing their fast twitch muscle fibers. As players whip the light bat through the zone their muscles are almost subconsciously training themselves to move at quicker speeds. When hitters train with bats that are heavier than their own they are developing strength. Put these two together and a player develops wicked bat speed.
Executing an underload/overload training program is simple:
1. Swing a heavy bat 3 sets of 10, for a total of 30 swings.
2. Swing another heavy bat 3 sets of 10, for a total of 30 swings. (a different heaviness than the first)
3. Swing a light bat 3 sets of 10, for a total of 30 swings. (any bat that is lighter than your own)
4. Swing game bat 3 sets of 10, for a total of 30 swings.
When all is said and done, the hitter will take 120 swings in a day. The hitter takes these 120 swings three times a week and continues for four weeks. That means there are a total of 12 sessions. Each session takes approximately 30 minutes, so overall the hitter will see noticeable results in only 6 hours!
Here are some general guidelines that should be followed:
1. Swing your hardest/fastest on every swing.
2. Vary the order of the weighted bats, however always end with your regular bat. For example:
Day 1 Heavier, Lighter, Heaviest, Regular
Day 2 Lighter, Heaviest, Heavier, Regular
Day 3 Heaviest, Lighter, Heavier, Regular
3. Allow one day of rest between sessions. M, W, F works well.
4. Rest 1-2 minutes between each set.
5. If possible, change around how you set up for each group of sets. For example when using a light bat, one day use a very light bat, and another day use one just a few ounces less than your own. This can also be done by using different bat weights and resistance techniques to create heavier bats.
6. Don't go any heavier than a 12 oz. increase as it makes it difficult to maintain proper form when swinging.
1. Swing a heavy bat 3 sets of 10, for a total of 30 swings.
2. Swing another heavy bat 3 sets of 10, for a total of 30 swings. (a different heaviness than the first)
3. Swing a light bat 3 sets of 10, for a total of 30 swings. (any bat that is lighter than your own)
4. Swing game bat 3 sets of 10, for a total of 30 swings.
When all is said and done, the hitter will take 120 swings in a day. The hitter takes these 120 swings three times a week and continues for four weeks. That means there are a total of 12 sessions. Each session takes approximately 30 minutes, so overall the hitter will see noticeable results in only 6 hours!
Here are some general guidelines that should be followed:
1. Swing your hardest/fastest on every swing.
2. Vary the order of the weighted bats, however always end with your regular bat. For example:
Day 1 Heavier, Lighter, Heaviest, Regular
Day 2 Lighter, Heaviest, Heavier, Regular
Day 3 Heaviest, Lighter, Heavier, Regular
3. Allow one day of rest between sessions. M, W, F works well.
4. Rest 1-2 minutes between each set.
5. If possible, change around how you set up for each group of sets. For example when using a light bat, one day use a very light bat, and another day use one just a few ounces less than your own. This can also be done by using different bat weights and resistance techniques to create heavier bats.
6. Don't go any heavier than a 12 oz. increase as it makes it difficult to maintain proper form when swinging.
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How to Create Lighter and Heavier Bats for Training Sessions:
In order to execute an underload/overload training program, players will need to swing a variety of weighted bats. Here are some ideas on how you can create these bats. Some of these ideas will be little/no cost whereas others you may have to invest a few dollars if you do not have the proper equipment.
Underload Training, Swinging a Lighter Bat
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1. Swing a younger siblings bat, or maybe a bat from a few years back. This will definitely be lighter than your current bat.
2. Go to your local hardware store and buy a wood dowel, or cut off the bottom of broom stick. 3. Use a wiffle ball bat. 4. Purchase a SKLZ Lightning Rod - Speed Training Baseball Swing Trainer. These are exceptional as they have the handle of a real bat and weigh only 12 ounces. Overload Training, Swinging a Heavier Bat 1. Swing an older siblings bat or another bat that is slightly heavier than your own. 2. ALL STAR TIP Make your own bat weights of varying weights. Making your own bat weight is super easy. Go to your local hardware store and purchase a 3 foot by 3/4 inch plated steel flat.(only $5) I purchased a 12 gauge and cut off about a 7 inch section and bent it into a circle, then wrapped it with tape. This creates about a 3 oz. weight. I also created a 6 oz. weight simply by doubling up and taping the two pieces together. 3. Purchase a 5 oz. weight or an 8 oz. weight. (to the right) 4. Tape a hand towel to the barrel of your bat to create resistance. It's hard work! I'm not going to lie, each session I completed was a workout. After the first two days my hands had blisters even while wearing batting gloves. The third session of my first week I wrapped tape around my palm so I could complete the training. Each session I exerted 100% on every swing. It was worth it, I felt so quick and powerful heading into my senior year of college and attribute much of my power numbers and increased confidence to this program. |
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Wishing your Players Crazy Fast Bat Speed,
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Tim Thoreson
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