Overload/underload training is a powerful method to increase bat speed, strength, and power. By cycling between bats that are lighter or heavier than your game bat, hitters create a contrast effect that improves timing, mechanics, and muscle recruitment.
HeavySwing Bats Used:
- 2/3 Game Weight Bat – Slightly lighter than your game bat, perfect for warm-up and technique refinement
- 1.3–3.5× Game Weight Bat – Heavier than your game bat, builds strength and improves acceleration
- -3 Game Weight BP Stick – Game weight. ideal for game speed reps. bat speed, timing, and hand-eye coordination
Goal: Maximize bat speed, increase power, and maintain proper mechanics.
Warm-Up Process
A proper warm-up is critical to prevent injury and get the most from your swings. Spend 10 to 15 minutes warming up before starting your overload/underload work.
Dynamic Stretches (3–5 min)
- Arm circles forward and backward, 10 to 15 reps
- Torso rotations with hands on hips, 10 to 15 reps
- Leg swings front/back and side, 10 each leg
Mobility and Activation (3–5 min)
- Band pull-aparts, 10 to 15 reps
- Shoulder dislocates with band or PVC, 10 reps
- Hip bridges, 10 to 15 reps
Progressive Swings (3–5 min)
- Start with 2/3 game weight bat, 10 to 15 slow, controlled swings focusing on mechanics
- Gradually increase tempo while maintaining proper swing path
4-Week Training Plan
Frequency: 3 sessions per week (e.g., Monday, Wednesday, Friday)
Rest: At least 1 day between sessions
How: Complete these workouts on a t with a net. Use standard weight balls.
Each workout has a specific objective:
Week 1 – Technique & Timing
Workout 1 – Mechanics Focus
Objective: Reinforce proper swing path
- 2/3 Game Weight Bat: 20 swings
- -3 Game Weight BP Stick: 10 swings
- 1.3× Game Weight Bat: 5 swings
- Repeat this set 3 times
Workout 2 – Timing & Hand Speed
Objective: Improve bat speed and hand-eye coordination
- -3 Game Weight BP Stick: 20 swings
- 2/3 Game Weight Bat: 10 swings
- Game Bat: 5 swings
- Repeat this set 3 times
Workout 3 – Light Overload Introduction
Objective: Introduce heavier swings safely
- 1.3× Game Weight Bat: 10 swings
- 2/3 Game Weight Bat: 10 swings
- -3 Game Weight BP Stick: 10 swings
- Repeat this set 3 times
Week 2 – Strength & Acceleration
Workout 1 – Power Building
Objective: Build strength with heavier bats
- 1.5× Game Weight Bat: 15 swings
- 2/3 Game Weight Bat: 10 swings
- -3 Game Weight BP Stick: 10 swings
- Repeat this set 3 times
Workout 2 – Speed Emphasis
Objective: Maximize bat speed
- -3 Game Weight BP Stick: 20 swings
- 2/3 Game Weight Bat: 5 swings
- Game Bat: 5 swings
- Repeat this set 4 times
Workout 3 – Combined Overload/Underload
Objective: Combine power and speed training
- 2× Game Weight Bat: 10 swings
- -3 Game Weight BP Stick: 10 swings
- Game Bat: 10 swings
- Repeat this set 3 times
Week 3 – Power & Transfer
Workout 1 – Heavy Focus
Objective: Develop maximum power
- 2–3× Game Weight Bat: 10 swings
- 2/3 Game Weight Bat: 5 swings
- Game Bat: 5 swings
- Repeat this set 4 times
Workout 2 – Speed Reinforcement
Objective: Reinforce explosive swing speed
- -3 Game Weight BP Stick: 20 swings
- 2/3 Game Weight Bat: 10 swings
- Repeat this set 4 times
Workout 3 – Game Bat Integration
Objective: Transfer strength and speed gains to actual hitting
- Game Bat: 15 swings
- -3 Game Weight BP Stick: 5 swings
- 1.5× Game Weight Bat: 5 swings
- Repeat this set 5 times
Week 4 – Peak Performance & Game Transfer
Workout 1 – Combined Power & Speed
Objective: Maximize bat speed and strength simultaneously
- 1.3–3× Game Weight Bat: 10 swings
- -3 Game Weight BP Stick: 10 swings
- Game Bat: 10 swings
- Repeat this set 5 times
Workout 2 – Bat Speed Focus
Objective: Explosive hand speed and timing
- -3 Game Weight BP Stick: 15 swings
- 2/3 Game Weight Bat: 10 swings
- Game Bat: 5 swings
- Repeat this set 5 times
Workout 3 – All-Out Game Simulation
Objective: Apply gains to full-speed hitting
- Game Bat: 20 swings
- -3 Game Weight BP Stick: 10 swings
- 1.3× Game Weight Bat: 5 swings
- Repeat this set 5 times
Additional Tips
- Rest at least 48 hours between sessions with heavy bats
- Focus on quality swings over quantity
- Track bat speed or record swings to measure improvement
- Avoid over-tightening your grip
- Incorporate light shoulder, core, and wrist exercises
- Warm up thoroughly before each session