coach,
I can 441lbs trap bar deadlift at 180lbs bodyweight.
But i want to transfer my strength to pitching.
is it enough to use only plyometrics or olympiclift?
Or should i use plane transfer training?
I’m afraid I can only give you a super underwhelming answer because to fully. answer you would require at least a 4000 words article, and this is outside the scope of a Q&A column (not to mention available time).
I will mention that strength has a very limited impact on pitching performance. I mean, if you are a weakling, yeah adding some general strength will have a significant impact, but maximizing strength will do very little to make you throw harder. And in some cases, it can even hurt you.
At the very least it can poorly transfer.
Plyometrics, medicine ball throws and olympic lifts will be more effective because of the higher rate of force development and (in some cases) the use of the stretch-reflex.
What throwing requires the most is the capacity to rapidly turn on and off muscles (strength training teaches the nervous system to do the exact opposite) as well as create a super-strong stretch reflex through going from muscle relaxation to muscle/tendon stiffness when you reach the lengthened/stretched position (to create a more powerful stretch).
And this can be trained with specific exercises, we are mostly talking about force absorption drills like the drop and catch method.
My friend and former client, Steffan Jones has a lot of good drills for that. He trains cricket fast bowlers (equivalent to a baseball pitcher), I suggest that you visit his instagram page for a lot of good exercises. I especially like the “heavy bag” striking drill (you’ll recognize it when you go to his instagram account).
Give him a look at steffanjones105
thank you!
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