All Things Speed & Strength | Podcast by Lucas Quinn and Jared Wilson Episode #9: Bill Miller (CSCS) - Training for Speed & Power for Baseball; Strength & Power Training for Rotational Athletes
Mar 5, 2023
Bill Miller, a coach specializing in rotational power for baseball players, shares his innovative training methods. He discusses his year-long goal of completing 1,000 sprints, revealing its impact on performance and mobility. Bill highlights force-velocity profiling to tailor training and uses unique tools like a crane scale for strength measurement. He redefines core training for athletes, focusing on isometric strength and rapid movements. Discover his insights on arm care and practical programming adjustments to optimize athlete performance.
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Trade Heavy Lifts For High‑Quality Power
- Prioritize fewer high‑quality power sessions and reduce heavy, highly fatiguing lifts that impair skill or throwing work.
- Replace some heavy lifts with RFE variations and bar‑speed focused sets to maintain power with less downtime.
Progressive Overload For Arm Care
- Progressively overload arm‑care exercises; don't stay at low loads forever.
- Use measured isometrics and eccentric overloads to build deceleration capacity in the rotator cuff and rear shoulder.
Train Shoulder Deceleration Hard
- Train shoulder deceleration with resisted eccentric drills and measured manual pull‑downs into the throwing position.
- Demand near‑max effort on these eccentric drills to create meaningful strength adaptations.
