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If your feed looks anything like mine, you've seen the swing a sledgehammer to get stronger clips right next to go super light for crazy bat speed.
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And as a parent or coach, you're stuck asking, is this genius or a shoulder injury waiting to happen?
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Joey Myers, founder of hittingperformancelab.com and author of the catapult loading system.
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And today, I'm unpacking overload under load bats and weighted ball work the way busy families need it.
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Simple, safe, and effective.
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In the next few minutes you'll learn exactly when to use weighted implements, how heavy or light to go without wrecking mechanics, and the one principle that makes the difference between louder barrels and wasted reps, feel before force.
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We'll talk sweet spot contact versus empty bat speed bragging, 1015% rule that keeps training in the green zone, and quick readiness checks you can do at home, head still, spine neutral, barrel awareness on point.
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By the end, you'll have a five minute mini block you can run tonight that actually moves exit velocity in games, not just in the cage.
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Let's clear the noise and train what transfers.
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The rise of social media has brought increased attention to weighted bat training in youth baseball, creating both excitement and concern among parents.
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This training approach, while potentially powerful for developing young hitters, requires careful implementation to match fits while avoiding potential pitfalls.
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Understanding the science and proper application of overload under load training has become crucial for parents and coaches working with young players.
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Many parents find themselves caught in a familiar dilemma wanting to provide every competitive advantage while ensuring their child's safety and proper development.
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This tension becomes particularly acute when seeing various training methods showcased on platforms like TikTok, Twitter, and Reddit, where impressive results are often highlighted without proper context about the methodology or risks.
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The science behind overload under load training reveals it's more sophisticated than the common assumption that heavy bat makes you strong, light bat makes you fast.
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Research demonstrates that the body adapts to stress by developing more efficient movement patterns, but this adaptation only occurs when the stress is appropriately calibrated.
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Using equipment that's too heavy or too light can reinforce poor mechanics, potentially leading to decreased performance and increased injury risk.
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The cornerstone principle of effective training is feel before force.
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Optimal weight variation should stay within 10 to 15% of the player's game bat weight.
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For instance, with a 30 ounce game bat, the overload bat should weigh 33 to 34 ounces while the under load bat should be 26 to 27 ounces.
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This precise range provides sufficient challenge to promote adaptation without forcing mechanical compensation or breakdown.
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Understanding the biomechanical foundation is crucial.
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The process relies on what's termed the catapult loading system, a sequential force generation pattern beginning with the spine's coil and uncoil movement transferring energy through the torso and down the arms.
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Slightly heavier bats help players by inefficiencies in this sequence, while lighter bats emphasize quickness, but only when proper form is maintained throughout the movement.
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Real world examples illustrate both the risks of improper implementation and the benefits of correct application.
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Consider the case of Luke, a 12 year old player whose father purchased a 40 ounce training bat significantly heavier than his 31 ounce game bat.
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Within just one week, Luke's swing mechanics deteriorated significantly resembling a wood chopping motion rather than a proper baseball swing, lost his ability to drive line drives, and developed wrist pain.
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However, after switching to a more appropriate plus three minus three ounce variation, Luke's posture improved markedly and, his exit velocity increased by four miles per hour while requiring less effort.
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Contrast this with Mason, a 16 year old who followed a structured six week overload.
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Here's the big takeaway from today's episode.
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Parents don't need more chaos.
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They need a five to seven minute plan that turns heavy light bat experiments into real in game power.
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That's exactly what Shif gives you.
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We take the feel before force principle you just heard using bats within about 15% of game weight and the quick heavy light game progression and package it into short repeatable blocks you can run tonight.
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You'll build collision quality, not just bat speed screenshots, and you'll do it without wrecking mechanics or overloading a growing body.
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Inside swing shift, you get done for you sessions that stack, posture and head control cues to stop the head roll and low back arch, lead arm leverage to widen the sweet spot window, and smart load reps that actually raise exit velo.
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We also show you how to track three simple metrics quality contact percentage, pitch selection success, and competitive at bats so progress is obvious and confidence grows fast.
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If you're a coach, parent, or athlete who wants louder barrels that show up under the lights, try Swing Shift free for seven days.
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Grab your trial now at hittingperformancelab.com forward slash swing shift and turn practice Under load progression using appropriate weight variation proved his exit velocity from 87 miles per hour to a consistent 92 miles per hour on line drives.
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This improvement came not from raw strength gains but through enhanced mechanical sequencing and efficiency.
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For practical implementation, the heavy light game progression provides a structured approach that can be completed in about ten minutes.
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One, heavy bat.
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Perform five swings focusing on maintaining posture, proper coil uncoil mechanics, and keeping the chin down without head roll or leaning back.
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Two, light bat.
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Execute swings emphasizing quick hands while maintaining the same body mechanics bat.
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Three.
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Game bat.
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Complete five swings to integrate the feel, tracking the percentage of quality contact in well struck balls.
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This progression can be repeated two to three times per session with the emphasis always on awareness and feel rather than power generation.
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Parents should engage their children in discussions about what feels different between bats fostering mechanical understanding rather than fully on results.
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Sports psychologist Doctor.
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Brett McCabe's insight that stress reveals flaws, but it also trains resilience if applied correctly perfectly encapsulates the proper approach to overload under load training.
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When implemented correctly, this training method helps players develop more efficient swings by eliminating unnecessary movement, similar to Michelangelo's approach to sculpture, removing what isn't needed to reveal the perfect form within.
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The benefits extend beyond just physical development.
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Proper implementation of underload training can help young players develop increased body awareness, better understanding of their swing mechanics, and greater confidence at the plate.
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This comprehensive approach leads to more consistent contact, improved exit velocities, and better overall performance without sacrificing proper development or risking injury.
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For parents and coaches implementing this training method, several key considerations should guide their approach.
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Maintain weight variations within 10 to 15% of game bat weight.
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Focus primarily on proper mechanics rather than power generation.
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Sessions short and highly structured.
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Emphasize feel and awareness over raw performance metrics.
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Continuously monitor for any signs of mechanical breakdown or physical discomfort.
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Integrate the training progressively, allowing time for adaptation.
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Use appropriate feedback mechanisms to ensure proper form is maintained.
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This methodical approach ensures that young players can safely benefit from advanced training methods while developing proper mechanics that will serve them well throughout their baseball careers.
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The goal isn't just to increase power or speed but to develop a more efficient repeatable that produces consistent results with less effort and reduced risk of injury.
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When implemented correctly, overload under load training becomes a valuable tool in the development of young hitters, helping them achieve their potential while maintaining their love for the game.
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The key lies in patient progressive implementation with constant attention to proper mechanics and technique.
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If today's episode helped you sort out weighted bats and feel before force, here's how to turn that clarity into game day power.
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It's called the rocket hitting formula, a step by step system that turns short sessions into louder barrels that actually show up under the lights.
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Inside you'll get precise overload under load guidelines, stay in that deer 10 to 15% window, the heavy light gain progression, and the sequencing work that matters most, catapult style, coil to uncoil, posture and head control fixes, and lead arm leverage that widens the sweet spot window.
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Each module comes with quick video demos, done for you practice blocks, and simple tracking for quality contact percentage, pitch selection success, and competitive at bats.
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So progress is obvious and confidence grows.
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Perfect for busy parents, athletes, and team coaches who want results, not longer practices.
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Grab the rocket hitting today and use coupon code rocket hitting 50 for 50% off.
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Start tonight and train what transfers.
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Get it at hittingperformancelab.com forward /rockethittingformula.
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If this episode helped you make sense of weighted bats and feel before force, do me a favor.
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Follow or subscribe so you never miss an episode.
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If you got value, drop a quick review.
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Tell me which drill you'll try first and share this with a parent or coach who needs a calmer, smarter plan.
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When you're ready for step by step five to seven minute practice block, head to hittingperformancelab.com.
