I think I'm just happy...

I had a thought today that I would like to share. It isn't research-based, well not specifically anyways, but it has been making me question my workouts recently. I was having an open discussion with our strength coaches about training our muscles. The discussion was basically me razzing one of the coaches because I want to try a new workout called the 10,000 swings workout (http://www.t-nation.com/workouts/10000-swing-kettlebell-workout). I wanted to do the 10,000 swings because I have been having trouble pulling hammies during my sprint workouts. Aside the fact that I am old, my strength and flexibility is not what it should be in my hamstrings. When I do squats, I tend to have quad-dominant movements, probably due to my weak hammies, making an imbalance in my hams.

Anyways, the argument is that the 10,000 swings involves doing 500 daily, making the volume out to be more of a hypertrophy/cardio workout. When training for strength, and for speed for that matter, coaches and the research literature state that low volume, high-intensity bouts are paramount. Short-distance sprinters (100m or 200m) will do only a few bouts each workout, with full recovery in between. If you are a workout-aholic, observing such a thing seems almost counter-productive. However, studies have shown that this is the most effective way to increase power. Olympic and power lifters do the same in the weight room. They will do no more than 5 reps in a set, and spend most of their time above 90% of their max for one rep.

I started to think about pitching and trying to increase the velocity of our pitchers. Hmmmm..... using this information, would it not make sense to throw very hard for 5 or less throws at absolute top end to increase throwing velocity? In a  normal workout for a pitcher, we will throw between 100 and 150 pitches, generally in sets of 10-20 reps, working on all sorts of things. Generally, if we are trying to hit specific spots, the pitchers will slow down to be more accurate. When we are working on spin, the same holds true. Only when I bring the radar gun out to do blow outs (throw it as hard as you can) or change of speed drills (to make the difference between the two greater) do I get the pitchers to throw full out.

Of course every recruit goes in a pen and does exactly that to make themselves look better, and so dad can say, "my daughter throws 800 mph on the gun". Then when we show up to recruit they are hitting 55 in the game and dad can't figure it out, and of course my gun is always broken. Then dad doesn't hold his daughter accountable and when I sign her she's mad every time I hold her to a standard of excellence. #lifeofacoach

However, the question remains the same: Would it be better to train pitchers for speed using more sets of 3-5 reps, with full recovery in between, and focus on higher intensity? or am I just crazy?

I'm not like them
But I can pretend
The sun is gone,
But I have a light
the day is done,
I'm having fun
I think I'm dumb
Or Maybe just happy

Think I'm just happy

~Nirvana