Why In-Season Strength Training Matters More Than Ever

Every pitcher understands the importance of off-season training. It’s the time to build strength, refine mechanics, and prepare for the demands of the upcoming season. But what many fail to realize is that in-season training is just as critical—if not more.

A recent study on NCAA Division I pitchers revealed a shocking truth: without access to strength training for just eight weeks, these elite athletes saw their velocity drop by an average of 6.3 mph, despite maintaining a structured throwing program. Let that sink in—some of the best pitchers in the country lost velocity in a matter of weeks simply because they weren’t able to train in the weight room.

Now, if this is happening to college-level pitchers, what does that mean for high school pitchers who may have less physical development, lower training experience, and a more inconsistent training schedule? The reality is, they likely experience even greater drops in velocity, increased fatigue, and a higher risk of injury when they neglect in-season strength training.

The Myth of “Just Throw More”

For decades, the default mindset has been, “If you want to throw harder, you need to throw more.” While throwing is certainly a piece of the puzzle, it’s just one piece. Strength training is what builds the body’s ability to generate and sustain velocity.

Think of your body like a car. Your throwing mechanics are the engine, but your strength and power are the fuel. You can have the most efficient engine in the world, but if your tank is running on fumes, you’re not going anywhere fast. Strength training is what keeps the tank full throughout the season.

Why In-Season Strength Training is Essential

If you don’t actively maintain the strength and power you built in the off-season, your body will break down. Here’s why in-season training is a non-negotiable:

1. Preserves Velocity

As the study showed, pitchers who don’t strength train see a measurable decline in their ability to throw hard. If you’re losing velocity during the season, you’re fighting an uphill battle.

2. Prevents Fatigue and Injury

Without strength training, muscles weaken, mechanics start to slip, and your body compensates in ways that increase stress on the arm. This is where breakdowns happen, leading to elbow and shoulder injuries.

3. Enhances Recovery

A well-structured in-season training program helps reduce soreness, improve mobility, and maintain power, keeping pitchers feeling fresher and more explosive deep into the season.

4. Sustains Performance

Your goal isn’t just to survive the season—it’s to dominate it. The pitchers who stay strong and durable all season long are the ones getting the ball when it matters most.

Training Smarter, Not Harder

In-season training isn’t about lifting heavy every day or chasing personal bests in the weight room. It’s about strategic maintenance—keeping strength and power levels high without interfering with game-day performance.

At VELOU, our in-season training programs focus on:

✅ Lower Volume, High-Intent Lifting

Short, efficient sessions that maintain strength and power without excessive fatigue.

✅ Rotational Power Work

Med ball throws, plyometrics, and movement-specific drills that reinforce explosiveness.

✅ Targeted Mobility & Recovery

Corrective exercises and mobility work to keep the body moving optimally.

✅ Workload Management

A balance of throwing intensity, strength work, and recovery to maximize performance while minimizing wear and tear.

Ready to Train Smarter This Season?

At VELOU, we provide remote in-season training designed specifically for high school and college pitchers. Our personalized programs help athletes maintain velocity, reduce injury risk, and stay dominant all season long.

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