NErhp03 ,
I agree with Tim #3 , you should follow a plan that either your Coach or your schools Strength & Conditioning has put together . But on the other hand , I don't know where you go to school , so you might not have a specific workout that has been given to you . Alot of people do not realize that there are not many Strength Coaches that work with baseball . They might give you a workout , but it looks very similar to what the football players are doing . If you are throwing once a week your lifting schedule might look like this :
(OPTION 1)
DAY 1 - Pitch
DAY 2 - Light Upperbody Workout
DAY 3 - Heavy Lowerbody Workout
DAY 4 - Medium Upperbody Workout
DAY 5 - Medium Lowerbody Workout
DAY 6 - Light Upperbody Workout
Day 7 - Heavy Lowerbody Workout
(OPTION 2)
DAY 1 - Pitch
DAY 2 - Light Upperdody / Heavy Lowerbody
DAY 3 - Rest
DAY 4 - Medium Upperbody / Medium Lowerbody
DAY 5 - Rest
DAY 6 - Light Upperbody / Heavy Lowerbody
DAY 7 - Rest
I hope that this helps ,
Best Wishes ,
Kerry