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9 replies

what you think?

swvabaseballswvabaseball10+ posts
Im going to be a junior next year and this is the weghitlifting program I plan on doing this summer. I guess you could call this a pitchers workout thats what im going to try to be next year. I also plan on doing alot running (sprinting and joging) and long toss/bullpen's to go with this. Im about 5'10 155.

Tuesday = legs and bi’s
Squats 3x10
DB Lunges 3x10
Core workout
DB step-ups 3x10
Leg press 3x10
Core workout
Calf raisers 3x10
DB Curls 3x10
Core workout
Preacher Curls 3x10
Burnout (one set)

Wednesday = back and chest
Bentover Rows 3x10
Machine press 3x10 (it like a backwards incline bench)
Core workout
Backwards Sit-Ups (free weights) 3x10 (i dunno the exact words for it but it helps your lower back)
Cable Straight Back 3x10 (i have a pic of that exericse if anyone wants to see it)
Core workout
DB Bench 3x10
DB Upper Bench 3x10
Core workout
DB Lower Bench 3x10

Thursday= Tri’s and Shoulder
Military Press 3x10
Propped External Rotator 3x10 (i have a pic of that if anyone wants to see)
Core workout
Shoulder Flies 3x10
Shrugs 3x10
Core
Pull up DB 3x10 (i dunno the exact term for the exerise but i can probelly find a pic if anyone wants to see)
Pull over head Cable 3x10 (i dunno the exact term for the exerise but i can probelly find a pic if anyone wants to see)
Core workout
Pull up Cable 3x10 (i dunno the exact term for the exerise but i can probelly find a pic if anyone wants to see)

im also going to be doing abs in between my lifts and if anyone wants the core exerices im going to do just let me know
Last edited {1}
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swvabaseballswvabaseball10+ posts
Thats true...everybody has there own theroy though. I think a summer lifting program can help you if your doing the right exercies, and I think thats a good pitchers workout. I also know that wake forest and unc does a summer weghit lifting program for pitchers that is alot more than what I posted.

I have always heard that you can only go as fast as you can slow down, and when your pitching you back is your decelarer (sorry about the spelling) so thats why I focus on back more than chest, plus legs is a focus cause your pushing off on them. Like said im going to have alot running and long toss/bullpens to go with it this summer. Plus core workouts every workout I think is probelly the main thing for pitchers when it comes to working out and this is just from all I heard from the people that know more about than me, I like hearing everybody opinion.

This is where I heard about you can only go as fast as you can slow down and how you need back strength

http://www.youtube.com/watch?v=V_DOJjyf3pA
Last edited by swvabaseball
BOFBOF10,000+ posts
quote:
Originally posted by TRhit:
I am not a weight training guy but I can tell you that the pitchers at my sons college were not not permitted in the weight room

MAny theories on this aspect


Are you serious about this TR? WOW this is so old school it is not funny. ALL of the top programs I am aware of have their pitchers in the weight room.
Bulldog 19Bulldog 195,000+ posts
quote:
Squats 3x10
Leg press 3x10


Ummm... repeat? I see no need to do both in the same workout.

Also, 3 sets of 10. Hmm.. wonder where that comes from. And also wonder why THAT DOESN'T WORK. You is an athlete; train like one. That means explosiveness.


quote:
I am not a weight training guy but I can tell you that the pitchers at my sons college were not not permitted in the weight room

MAny theories on this aspect


I wouldn't let a pitcher near the weight room either. Hard work takes place inside those doors. Also, those pitchers are too fragile to be in there.. (for those of you who missed it, that's a joke BTW)

Last thing swvabaseball.. why work out 3 days in a row? Even though you aren't isolating the same muscles each day, you're still going to use many of them. Space it out..
swvabaseballswvabaseball10+ posts
quote:
Originally posted by swvabaseball:
quote:
Originally posted by Bulldog 19:
[QUOTE]Squats 3x10
Leg press 3x10


quote:
Ummm... repeat? I see no need to do both in the same workout.

Also, 3 sets of 10. Hmm.. wonder where that comes from. And also wonder why THAT DOESN'T WORK. You is an athlete; train like one. That means explosiveness.[QUOTE]

[QUOTE]
Last thing swvabaseball.. why work out 3 days in a row? Even though you aren't isolating the same muscles each day, you're still going to use many of them. Space it out..


I see what your saying about the leg pres after squat, I thought about doing leg extensions instead but I didnt know if that would really be a effective lift for a pitcher

Why you so aganist 3x10? That just normal thing I thought, when I played football in 8th and 9th grade and did there program I think I remember it being 3x10...what do you reccomend?

Also its just the best time to do it really for me. Were having a open pratice every monday and I really didnt want to workout before it and I play golf every saturday....I could change thursday workout too friday, that would probelly work
BOFBOF10,000+ posts
quote:
Originally posted by TRhit:
BOF

Call it what you want---I just know what I know and the young man was in my home for the summer


Hey TR I don't deny that they want it this way, and I am certainly not that close to a large number of college programs, but all of the programs I have been exposed to have very rigorous conditioning programs for their pitchers.

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