Todd,

A swing only demands power expenditure for approximately 1/6 of a second. Typical anaerobic energy reserves for fast twitch muscle fiber is 1.2-1.5 seconds of continuous maximal effort. Anaerobic recovery for short explosive events is typically 6-10 seconds (ATP-PC re-synthesis).

This is what allows a pitcher to be throwing as hard after 100 pitches a he was after the first 10.

Developing bat speed is as much a neural (brain-spinal) telling the muscles to go fast as it is physiological (muscle becoming stronger). That’s why looking bat speed training from an energy only perspective leads to less than optimum training methods.

We find that a player (typical high school) bat speed peaks after 15-20 swings (approximately 10 seconds between swings). Also the player can take 3-6 sets of these swings and still maintain bat speed.

One of the main goals of this type of training is to achieve 100% recruitment of fast twitch fiber. The body always tries to use the least amount of energy when performing any muscular movement. It starts by recruiting the slow muscles (burn the least amount of energy) first. Only when forced to be explosive does it tap into its fast twitch muscles. Even then, it will only use the smallest number necessary. to perform the task.

Also the body uses the most "familiar" neural pathways to activate fibers.. This leads to the same muscle fibers used each time unless you create an extra ordinary condition. An example of this is a person who suffers a spinal injury being able to regain motor function by activating dormant pathways. One way to achieve this in an athlete is to fatigue the "normally used fibers and force the reserves to activate.

This is the same principle used in strength training. Maximum strength/power gain occurs when you train to failure (can not complete any more repetitions) with weights greater than 70% of your maximum voluntary contraction (you can also train with lighter weights, i.e. ballistic training). Going to a sate of failure also appears to be the fastest way to increase muscle size/density (muscle strength).

There is also another very important variable called periodization (how many swings over what period of time). You must train at sustained levels for an extended period of time and then give the body a chance to recover. Here we are talking about time frames spanning several weeks of training.

Swing training should be divided into two categories, power and technique (skill). Power training requires stressing the body to a point of decreased bat speed. Technique requires staying at maximum bat speed. The two need to be separated (de-coupled). Always do technique training before power training. We recommend swing power training 3 times a week starting 6-12 weeks before the season begins. And then maintenance there after.

One of the most important aspects of power training is to vary the loading (over load and under load training). Also the range of loading is very important. Obviously maintaining good form and technique is important. Typically using three different swing loads, we find 150 to 200 swings in a power session (high school age player) leads to maximum results.

Using these techniques we have taken high school players from a starting speed of 65 MPH to 95 MPH in 8-12 weeks.

One other comment. I think Jeannie made the statement in a previous posting about a player with high bat speed but could not hit in a game situation and questioned the value of high bat speed. Some people are blessed with natural ability to generate high speeds but lack control and timing. One additional benefit of swing training (if done correctly) is the bat control and timing improves significantly (if done correctly).

You are very correct in the part mental stimulus plays in training. We have used feedback techniques to with great success (result-goal stimulation).

Recently we had a personal trainer call us who was working with several Major League players (prior to spring training). We had sent him some equipment several weeks earlier. He was calling to ask what was a good bat speed for a pro. I told him 90 MPH or over is getting up there. He told me that when the players first started, their bat speed was 92-94 MPH After 20 days of training they were averaging 105-107 MPH. He was surprised that players already at a high level could add so much in a short period of time. We see this effect all the time. This shows how important mental stimulus is to training for maximum effort

Hope this was not too winded or technical, but this is an area that I have some first hand experience and deserves a fuller explanation Comments and alternate views are welcomed.

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