All Things Speed & Strength | Podcast by Lucas Quinn and Jared Wilson

Episode #9: Bill Miller (CSCS) - Training for Speed & Power for Baseball; Strength & Power Training for Rotational Athletes

Mar 5, 2023

Bill Miller, a coach specializing in rotational power for baseball players, shares his innovative training methods. He discusses his year-long goal of completing 1,000 sprints, revealing its impact on performance and mobility. Bill highlights force-velocity profiling to tailor training and uses unique tools like a crane scale for strength measurement. He redefines core training for athletes, focusing on isometric strength and rapid movements. Discover his insights on arm care and practical programming adjustments to optimize athlete performance.

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ANECDOTE

1,000 Sprints Fixed Chronic Pain

Bill ran ~1,000 max sprints in 2022 to force daily readiness and solve chronic foot/knee pain.
The process fixed his plantar fasciitis and made running painless despite prior knee injuries.

ADVICE

Find Your Force–Velocity Weakness

Identify whether you are force- or velocity-deficient and bias training accordingly with heavy strength or fast movements.
Use sport-specific throws (lead-arm rotational toss) and lower-body speed work to target deficiencies.

ADVICE

Med‑Ball Load Test For Profiling

Do a 3-load med-ball velocity test (heavy, medium, light) to profile force-velocity if you have a radar gun.
If you lack a gun, compare distances with different ball weights to spot whether you need strength or speed work.

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Episode 9 features Bill Miller, who brings a very unique but practical approach to training for rotational athletes, particularly baseball players. He is based out of the Chicago area, and we are excited to bring you some great insights into what he does on a day-to-day basis for his athletes!

We discussed several aspects of his training philosophy and how that manifests into programming for the rotational athlete and training for improving throwing velocity and hitting power. He touches on his 2022 journey of attempting to get 1,000 timed sprints and what he learned from doing that; we primarily discussed how he uses force-velocity profiling to determine areas of deficiency to drive loading and exercise selection, utilizing different modalities to train for power (including Medicine Balls, the Proteus, and Strength Training). We also got into how he uses a crane scale to measure strength in more unique positions, and how he can use that for performance testing as well as readiness for a pitcher and monitoring fatigue in specific positions.

We also discussed "core" training, and what that means to Bill, and how he approaches training the trunk to accelerate and decelerate and how that relates to throwing and hitting performance.

If you don't already, follow Bill on Instagram (@billmillertraining) and make sure to check out some of his online resources, including his two books on Amazon (Swing Fast & Throw Fast).

The episode is available on all platforms, including YouTube, Spotify, and Apple Podcasts.

About your hosts:

The All Things Speed & Strength Podcast is hosted by Lucas Quinn and Jared Wilson. Lucas owns a Training Facility in Westlake Village, California, and works with athletes from the youth to the professional level. Jared is an NBA strength coach and also owns a Training Facility in Ventura, California.

Lucas' online speed training digital platform for athletes:

www.SpeedUnleashedLQ.com and www.LQSportsPerformance.com

Instagram: @LQ_StrengthCoach / @JaredWilson.Performance / @Speed_Strength.Podcast

Twitter: @LQStrengthCoach / @_JaredWilson / @SpeedStrPodcast