This study covers a 12-week stepwise, periodized weight training program for high school baseball athletes. The players were relatively untrained with around 1 year average lifting experience. The program (image of protocol below) included weight training and 100 dry swings 3 times per week over 12 weeks with testing every 4 weeks.
~27% improvement in back squat
~17% improvement in bench press
Both groups improved rotational strength/power
Additional benefit to the group that added med ball work to the strength and dry swing program
Summary:
This document is a research study published in the Journal of Strength and Conditioning Research in 2007. The study investigated the effects of 12 weeks of medicine ball training on high school baseball players. The participants were randomly assigned to two groups, with one group performing full-body resistance exercises and taking bat swings, and the other group also performing additional rotational and full-body medicine ball exercises. The participants were tested on their torso rotational strength and sequential hip-torso-arm rotational strength before and after the 12-week training period. Both groups showed significant improvements in these measures, but the group performing the medicine ball exercises showed greater improvements. The study suggests that incorporating medicine ball training into a stepwise periodized resistance training program can enhance torso rotational strength and power in high school baseball players.
Szymanski, D. J., Szymanski, J. M., Bradford, T. J., Schade, R. L., & Pascoe, D. D. (2007). Effect of twelve weeks of medicine ball training on high school baseball players. Journal of strength and conditioning research, 21(3), 894–901. https://doi.org/10.1519/R-18415.1
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