summer baseball and lifting

NErhp03,

Since your college coach is suggesting that you get on a weight training program, what does he, or you school's Strength and Conditioning Coach suggest that you do?

Just curious.

Tim #03

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

Great advice Kerry.

But my son pitches every Wed. and Sat.

(17 yrs old, RHP 83-87mph, pitch count limit at 65 so far this spring. Excellent nutrition and sleep habits.)

What generally (lift, plyos, rest, long-toss) should be done and when?

Akuna ,
If your son pitches on Wednesday and Saturday I would suggest one of the following options :

1)Monday - Medium Upperbody Workout
Tuesday - Medium / Heavy Lowerbody Workout
Wednesday - Pitch
Thursday - Light Upperbody Workout
Friday - Light/Medium Lowerbody Workout
Saturday - Pitch
Sunday - Totalbody Stretch
- Jog for 5 Minutes
- Shoulder Program (2.5 lbs x 12 reps)
- Sprint 4-6 Poles
- Shoulder Program (2.5 lbs. x 12 reps)
- Jog 5 minutes
- Sprint 4 Poles
- Jog 5 minutes

2) Monday - Medium Uppers / Medium Lowers
Tuesday - Off
Wednesday - Pitch
Thursday - Light Uppers / Heavy Lowers
Friday - Off
Saturday - Pitch
Sunday - Same as above

I hope that this helps ,
Best Wishes & Good Luck ,
Kerry

I am a catcher and I have stopped lifting weights this spring for the high school season and now that theres only a couple weeks left I want to bulk up a little bit before summer ball and right now my throw downs are accurate so I was wondering if I will lose the accuracy such as a pitcher would if I bulk up a little

Thanks

Kerry, The information you offer on this site is tremendous.

Our situation: 15 year old RHP and corner infielder. 5'10", 170lbs. He will be pitching generally on Mon. or Tues. and Sat with his summer league team. He has thrown over 100 pitches 3 or 4 times this spring already. He stretches very well before every game or practice, uses the bands and wants to work out hard this summer both to get stronger and faster.

We would appreciate any advice on type of workout. Thank you.

Kerry:

Most of the questions seem to pertain to pitchers...can you give any insight to a lifting/conditioning schedule for position players in season. Thanks.