This past Saturday we hosted the 90 MPH Formula at Evolution in Easton.
Josh Heenan has created a criteria that ensures a pitcher will throw 90 if they meet all metrics.
The first metric is minimum body weight. Take your height in inches and multiply by 2.5. I am 5’8″ so my minimum body weight is 170.
The most interesting thing about Josh’s entire talk, for me, was that body weight is the most indicative. I thought one of the strength measures would be more telling but it is your weight.
A good example that he used was to think about little league. Which kid always hits the ball furthest and throws the hardest? The biggest one.
There is something to be said about gaining weight.
One of the participants was a good example. He was 12 lbs away from his minimum body weight. Josh says that 10 lb in weight gain equates to ~2 MPH. This athlete can throw 87 MPH. Something (simple math) tells me that if he gains the weight he will be touching 90.
I think the whole topic is interesting and it got me thinking about body weight. The biggest athletes are always typically the strongest. This is just about true in any sport.
Our biggest athletes are also the ones that deal with less injuries and perform at a high level. We see these performance markers with jumping, throwing, and sprinting in the facility.
I like the recommendation for athletes to hit an minimum body weight because they will be given some durability just by doing so.
But I still think there is a right way to gain weight
This could get really ugly, really quickly.
You cannot go out and try to gain a lot of weight by eating junk, excessive portions, and missing the good stuff.
Some athletes are going to gain weight easier than other. The easier it is for you, the more careful you need to be.
As indicative as the body weight metric is, I cannot ignore the effect of body comp and its potential negative side effects.
To gain weight the right way, athletes need to focus on the proper foods. This means a lot of protein, vegetables, and healthy fats. Minimize the amount of processed foods, don’t go crazy with grains, and eat throughout the day.
The school schedule is working against anyone in high school or below so we need to really come up with a good plan.
You must continuously train to gain weight properly
I think an athlete that is going to commit to gaining weight the right way needs to be in consistent training. That way we can continue to measure performance markers.
If your weight is going up but speed, power, or conditioning is starting to suffer then we need to know that. We can then use that info to see what is going on.
Gaining weight should be here to help you. If you start to suffer from negative consequences then we might need to reevaluate the strategy.
Being light does not always correlate with being slow. I actually see much more athletes gain weight in conjunction with training and get dramatically faster.
If you are an athlete that needs to gain weight, do it the right way. Don’t load up on crap just to get to a number. Eat the right stuff and continuously check in on your performance.