In Season Maintenance

How many days/week will he be pitching in-season?

Our typical week looks like this for in-season pitchers -

Day 1 - heavy lower body
Day 2 - Light upper body & sprint
Day 3 - light lower
Day 4 - Pitch relief or bullpen & med ball work
Day 5 - Heavy full body
Day 6 - rest
Day 7 - Start

Keep in mind that this is the schedule for our college pitchers that start one game on the weekend (conference game) and pitch an inning or 2 in relief on Wednesday or Thursday (non-conference games. BUt hopefully it can give you an idea of how to structure the week.

If you'd like more clarification on the schedule drop me a line at CoachDan@BaseballStrength.com.

Yours in Sport!

Coach Dan

3rdgen,
How the heck do you get in 3 long toss sessions a week this time of year?

AZ weather baby! Transplanted from Cape Cod to the Southwest.


We'll long toss at practice most days. Otherwise he long tosses before doing flat work.

I'm concerned about how much he can do since he'll be playing a position on days he's not pitching. It looks he'll be starting one day a week, (Monday or Wednesday most weeks).

It isn't the weather I'm talking about. Ours isn't exactly poor out here. I'm talking about what time it gets dark.

BTW, I was in Mesa for a short meeting last Thursday. Nice weather that day.

We are coming to a real nice time of year here.

We are able to throw until about 6PM right now. We normally practice under the lights starting about 5:30. I will say that between homework, baseball and workouts he does not have much time for the Playstation. He's matured a great deal in the past 6 months or so in regards to this. I tell him that if you pick up one end of the stick you pick up the other. He likes being a good player, he has to do the things that good players do like conditioning, eating healthy and getting proper rest.

3rdgenerationnation ,
Being a two-way player (pitcher & position player)I would have his workouts tailored for pitching . The reason I say this is because a pitchers workout will be geared for two things. First of all , velocity improvement . I don't know to many middle infielders that do not want a stronger arm . When we look at improving a pitchers velocity , we concentrate our efforts on the lowerbody . This is one of the key areas for increasing power potential , so we are really killing two birds with one stone . The biggest difference will occur with our upperbody training . As always , we will stress good muscle balance , but our rep schemes will be higher to help with our recovery time . An example of an in-season lifting routine would be as follows:

OPTION 1
Monday --- Game
Tuesday -- Light Upperbody Workout
Heavy Lowerbody Workout
Wednesday -- Shoulder Work / Running Program
Thursday --- Medium Upperbody Workout
Medium Lowerbody Workout
Friday --- Game
Saturday --- Shoulder Work / Running Program
Sunday --- Off or do a Cardio Workout

OPTION 2

Monday --- Medium Lowerbody Workout/Shoulder Work
Tuesday --- Game
Wednesday --- Light Upperbody Workout / Running Program
Thursday --- Heavy Lowerbody Work / Shoulder Work
Friday --- Game
Saturday --- Light or Medium Uppers (Depends on the amount of arm soreness)/Running Program
Sunday --- Off or Do a Cardio Workout

These are just two options . There are many ways to set up your lifting schedule ,
but you must do it around your playing schedule . I hope that this helps .
Best Wishes ,
Kerry