I'm a 19 year pitcher at a CC. My team is starting mandatory workouts next week. I've been lifting hard for the past 5 weeks or so trying to get into shape. This is what I think my offseason workout will look like. Tips would be great:
MWF: We run sprints as a team for 30 mins. Lifting on MNF would be:
stretch
dumbbell bench press: 3 sets of 10
incline dumbbell press: 3 sets of 10
wrist curls: 3 sets of 10
rope curls: 3 sets of 10
single arm row: 3 sets of 10
dig my arm in a bucket of rice. spend 30 seconds on each hand. rest for a minute. 3 sets
stretch
squats: 3sets of 10
leg press: 3 sets of 10
lunges with weights: 3 sets of 10
leg curls: 3 sets of 10
box jumps: 3 sets of 10
stretch
medicine ball workouts. : overhead throws sitting, standing and kneeling. sideways throw. squat and explode throwing the ball as high as i can. back twists. 3 sets of 10 for all
stretch
situps, medicine ball crunches, exercise ball crunches.
stretch
Tuesday and thursday: run 2 miles
Monday: long toss
Tuesday: flat ground
Wednesday: bullpen 30 pitches
Thursday: regular catch
Friday: long toss
take off saturday and sunday
that's something i have constructed by looking at sites and by feeling what is best for me. i would ditch my workout in a second if someone could send me a workout for pitchers from a major college program or a professional team. that would be awesome.
thanks
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