|
1)
Completely stretch the elbow and shoulder.
DAY
1 / 3
| Cable
(Internal and External) Rotators |
1
set of 10 reps at 0, 90 and 180 |
|
| Front
Raises + Side Raises |
3*8
+ 8 at 12 |
|
| Supraspinatus
Empty Can + D/B Shoulder Abduction |
3*8
+ 8 at 5 |
|
| D/B
Bench Press + Low Rows |
4*12
(increase 5 lbs each set) + 4*12 (increase weight 10 lbs each
set) |
Superset |
| D/B
Press + Hammer Rows |
4*12
(increase 5 lbs each set) + 4*12 (increase weight 10 lbs each
set) |
Superset |
| B/B
Reverse Curls + D/B Wrist Curls |
4*12
+ 4*15 |
Superset |
| Front
Squats |
4*6
(increase 10 lbs each set) |
|
MB
Work: 1*15 seated rotations + 1*15 crunches + 1*15 superman arches
+ 1*15 push ups + 1*15 jack knives + 1*15 leg lifts
DAY
2 / 4
| Supraspinatus
Empty Can + D/B Shoulder Abduction |
2*10
at 5 |
|
| Back
Squats + MB 90 Degree Step-Ups |
4*12
(increase 10 lbs each set) + 4*12 |
Superset |
| Stiff
Legged Deadlifts + MB 4-way Lunges |
4*12
(increase 10 lbs each set) + 4*12 |
Superset |
| Leg
Curls |
3*10
(increase 10 lbs each set) |
|
| Jumps
to Box |
2*8
with 8 lb med ball to 24"box; 2*8 with 8 lb med ball to 30"
box |
|
| D/B
Curls + D/B Overhead Extensions + D/B Shrugs |
3*10
(increase 5 lbs each set) + 3*10 (increase 5 lbs each set) +
3*10 (increase 5 lbs each set) |
Superset |
MB
Work: 1*15 seated rotations + 1*15 crunches + 1*15 superman arches
+ 1*15 push ups + 1*15 jack knives + 1*15 leg lifts
THROWING
PROGRAM
1)
DAY 1 - Long Toss - 50 yards for 3 minutes; 60 yards for 4 minutes;
70 yards for 4 minutes; 80 yards for 2 minutes; 60 yards for 3 minutes.
2)
DAY 2 - Pitch off of the mound - no more than 65 pitches!!! Work
on all pitches (curve, split, etc.) evenly.
3)
DAY 3 - Throwing with a weighted ball - use no heavier than an 8
ounce ball: 20 yards for 4 minutes; 30 yards for 4 minutes; 20 yards
for 4 minutes.
4)
DAY 4 - Spotting for 15 minutes at 60�90 feet for work on 1 and
2 seamers exclusively! Develop proper mechanics and release
1)
Completely stretch the elbow and shoulder.
DAY
1 / 3
|
Weighted
Baseball Arm Program
|
See
program in box
|
|
Stability
Ball Exercises
|
5-6
minutes of drills
|
|
Single
Arm Snatches
|
3*5
(each arm) with 25% body weight
|
|
D/B
Weighted Lunges
|
3*10
(each leg) with 25% body weight
|
|
Single
Arm Alternating D/B Bench Press
|
3*10
(each arm) with 25% body weight
|
|
Single
Arm Alternating D/B Press
|
3*10
(each arm) with 20% body weight
|
|
Single
Arm Alternating D/B Standing Rows
|
3*10
(each arm) with 25% body weight
|
|
Posterior
Leg Reaches on Balance Board
|
3*20
|
MB Work: 1*15 seated rotations + 1*15 crunches + 1*15 superman arches
+ 1*15 push ups + 1*15 jack knives + 1*15 leg lifts
DAY
2 / 4
|
Weighted
Baseball Arm Program
|
See
program in box
|
|
Stability
Ball Exercises
|
5-6
minutes of drills
|
|
Single
Arm, Single Leg Snatches
|
3*5
(each arm) with 10% body weight
|
|
Single
Leg Stiff Legged Deadlifts
|
3*10
(each leg) with 25% body weight
|
|
Squats
|
4*8
with 75% body weight
|
|
Stability
Ball Push Ups
|
3*15
|
|
Single
Arm Alternating D/B Upright Rows
|
3*10
(each arm) with 25% body weight
|
|
Alternating
D/B Curls + Presses
|
3*10
(each arm) with 25% body weight
|
|
Jumps
to Box
|
2*8
to 30" box
|
|
Farmers
Walk
|
1
set - 3 minutes - 35 lb plates
|
MB Work: 1*15 seated rotations + 1*15 crunches + 1*15 superman arches
+ 1*15 push ups + 1*15 jack knives + 1*15 leg lifts
THROWING
PROGRAM
1)
DAY 1 - Long Toss - 50 yards for 3 minutes; 60 yards for 4 minutes;
70 yards for 4 minutes; 80 yards for 2 minutes; 60 yards for 3 minutes.
2)
DAY 2 - Pitch off of the mound - no more than 65 pitches!!! Work
on all pitches (curve, split, etc.) evenly.
3)
DAY 3 - Throwing with a weighted ball - use no heavier than an 8
ounce ball: 20 yards for 4 minutes; 30 yards for 4 minutes; 20 yards
for 4 minutes.
4)
DAY 4 - Spotting for 15 minutes at 60�90 feet for work on 1 and
2 seamers exclusively! Develop proper mechanics and release.
|
