Week 51 is done.
It was a solid week of training. My body was feeling a bit run down, so I took a deload week. I threw with less intensity and volume for most of the week, but my arm felt pretty good for the second half of the week. I still did my plyos and long tossed, I just didn’t do any real max effort pull downs.
After long toss on Wednesday and Friday I took some radar gun readings on 80-85% effort flat ground throws and got up to 88mph. That was very encouraging and is making look forward to this building phase to see what kind of numbers I can put up.
I’ve been working on a few new things in my delivery that I think will help me see a jump in velo. First, I’m trying to sequence my movements better. My hips and shoulders are not separated enough at hip rotation, so if I can delay my shoulder rotation a bit that would be huge. Second, my head. My head has always been all over the place when I throw, but it’s an issue for velo because it’s driving my t-spine rotation, rather than staying a separate piece. If I can keep that more still it should help with the movement sequencing as well. Last, I’m trying to get over a slightly more stiff front leg. It doesn’t need to be fully locked out or anything, but it’s giving too much into ball release. If I can have a firmer plant and drive over a firmer front leg that should also help velo.
Lifting was also deloaded last week so not a ton to report on that. Sticking with the relatively heavy weights on my main lifts and adding in a focus on power stuff as well. I’m starting to feel like I’m moving a bit faster. I’m also using some med ball rotational drills to pattern my throwing rotation as well and I think it’s helping some.
Thank you for following me on my journey to the show and check in later this week for more content!