In this episode, Gerry discusses the critical elements of speed development for team sport athletes, particularly baseball players. He breaks down acceleration, top speed, and the nuances of sprint training, emphasizing how these factors impact performance on the field. The episode highlights the importance of exposing athletes to longer sprints, addressing common speed training mistakes, and optimizing the 60-yard dash—a key metric for baseball scouting.

Gerry introduces the newly launched Diamond Speed Protocol (https://www.onlystrength.training/diamond-speed-protocol?new_run=true), a comprehensive speed training program designed specifically for baseball players. He explains the role of velocity-based training, heavy resisted sprints, and proper mechanics in maximizing acceleration. The conversation also covers common misconceptions about strength training for speed and why athletes should prioritize force output over perfect sprint mechanics.

Throughout the episode, Gerry and Mike discuss their own experiences with speed training (or the lack thereof) in high school and how modern approaches have evolved. They stress the importance of structured training and preparation before showcases, rather than randomly attending events without optimizing performance.

All that and more on this episode of Muscles and Management!

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Episode Timestamps:

0:00 Introduction to the Episode and Overview of Speed Development

1:37 Importance of Ratings, Reviews, and Supporting the Podcast

2:31 Baseball-Specific Speed Training and Launch of the Diamond Speed Protocol

5:25 Challenges of the 60-Yard Dash and Its Role in Baseball Recruiting

10:18 Common Speed Training Mistakes and Why Athletes Struggle with the 60-Yard Dash

14:55 Gerry and Mike Discuss Their Personal Experiences with Speed Training in High School

21:53 Why Baseball Players Need to Train for Top Speed and Acceleration

24:51 Importance of Identifying Weaknesses in Acceleration vs. Top Speed Mechanics

27:19 The Role of Timing Splits in Sprint Performance Assessment

29:24 Acceleration Mechanics: The Benefits of Sled Sprints and Heavy Resistance Training

35:06 Understanding Skill Acquisition and Self-Organization in Sprint Training

40:28 How Resisted Sprints Improve Mechanics Without Over-Coaching

43:16 Strength Training for Speed: How Much Does It Matter?

46:02 Prioritizing Force Output Over Perfect Sprint Mechanics

48:00 Integrating Sprint Training into Existing Strength Programs

50:35 Why the Diamond Speed Protocol Is a Game-Changer for Athletes

55:55 Upcoming Guests and Future Program Plans

Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?

Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been!

Support the show