Baseball Pitcher workout question

[MIKE20CA]

i just joined up and have been look'n through threads.

Right now im in Anatomical adapt for 1 more week till the start of Nov

I have NOV-APR 6 full months to reach my goals

I am 6'3 187lbs, I throw 87-88mph.

I will first tell you my weaker points on my body. HEAD-TOE

-Traps
-Chest
-Biceps
-Abs & Obliques
-Calves

To be honest, those areas I never really focused on, I have always killed on Lower back, Shoulders, Quads & Hammies, Forearms.

My goals is during the first 12 weeks
-go from 187 to 205 lbs

Being a pitcher you must understand that we need the most efficient transferability of power & speed through out the motion of pitching
So any Olympic lifts Dead lifts , Clean and press etc is essential.

During the last 12 weeks

I want to turn all the 'Mass' into functional strength doing specific exercises and trimming 5 lbs going to 200lbs even. And hopefully be throwing 91-92mph.

So with my 5 weeknesses and desire to gain 18 lbs in 12 weeks with the note of emphasising Olympic lifts Squats, Lunges etc. I personally would like some insight of the best way to do this would be cause I dont' know where to start.

I can go to the gym 5+ days no prob, I just want an idea of what my program should look like over 12 weeks.

[andy1818]

I play ball to Mike...

I would deffinatley keep throwing 50-60 pitches 2-3 times a week during the off season.

Do quite a bit of long toss too.

Squats are an awesome lift for pitchers, as well as jump squats (be careful on these and don't go to heavy).

I would mainly focus on the basic compound movements and throw as often as possible during the off season.

I have a buddy who pitches for the Royals. I played high school ball with him and he was in the mid 80's. He just kept adding arm strength over the years and now throws 93-94 in the show.

[MIKE20CA]

my team is doing winter workouts in about 3 months so until then I really would like to add some weight then the next 3 months do what you said with tons of throwing and re-tuning my workout to functional baseball only. so i can go into season 200.


do u have any specific programs for pitching, if so PM me

[baseballstud22]

I just finished up four years of D-1 college baseball in NC....we did a work out similar to this one...this is a good pitchers workout....just make sure you dont get too tight.....stretch a lot.....remember, a pitcher's body isnt supposed to look good in the mirror, thats why very few of the pros are jacked. Good luck and throw strikes! The best pitch in baseball is strike one!


Day 1: Legs and Abs

Squat: 4 sets of 15 reps
Stiff-Leg Dead lifts: 3 sets of 12 reps
Hamstring Curl: 3 sets of 12 reps
Leg Extension: 2 sets of 10 reps
Walking Lunge: 2 sets of 20 steps
Leg Lifts: 1 set of 30 reps
Crunches: 2 sets of 15 reps
Oblique Twists: 1 set of 25 reps
Reverse Crunches: 1 set of 30 reps

Day 2: Arms and Chest

Close-Grip Bench Press: 4 sets of 8 reps
Flies: 2 sets of 12 reps
Tri Pushdowns: 3 sets of 10 reps
Skull Crushers: 2 sets of 12 reps
Overhead Dumbbell Extension: 3 sets of 10 reps
Tri Pull downs: 2 sets of 8 reps
Forearm Curls: 4 sets of 10 reps
Wrist Curls: 4 sets of 10 reps

Day 3: Shoulders and Back

Bent rows: 3 sets of 15 reps
Back Extensions: 3 sets of 25 reps
Wide Grip Pull-ups: 1-Failure
Lateral Raises: 2 sets of 12 reps
Machine Rows: 2 sets of 8 reps
Cuban Press: 3 sets of 12 reps

[andy1818]

bump on baseball stud....

Sweet routine. he's right throw strikes.

Building arm strength along with that adding bodyweight with that program. I will gaurantee you will throw harder.

In case your interested here is my journal:
http://forum.bodybuilding.com/showthread.php?t=348874

I am trying to add as much strength as possible, and still keep my speed. I play center and right and hit 4th.

Start a journal if you want and shoot me your link so I can follow...

[MIKE20CA]

thx for the quick and quality replies, soon as I come up with a solid program I will post it here for u guys and as for a Journal, yeah ill do that.

[user321653_345]

I have a buddy who pitches for the Royals. I played high school ball with him and he was in the mid 80's. He just kept adding arm strength over the years and now throws 93-94 in the show.

I live in KC, and follow the Royals avidly, what is your friend's name?

[shadyniner]

I live in KC, and follow the Royals avidly, what is your friend's name?

Have you heard of Mitch Maier? He's a catcher and I believe he was the Royals first round pick, he went to University of Toledo. I went to college with him.

[CoachDan]

Hey Mike,

At this point in the year I have all of my pitchers on 3 full body workouts per week. Each workout consists of 2 power moves (Olympic) followed by supersets of a strength move coupled with its power counterpart. For example, squats coupled with medicine ball squat & throw.

The other days are composed of speed and agility work so that our pitchers are workingout 6 days each week.

Beginning the 2nd week in November we will begin our throwing program as well.

If you have any questions feel free to contact me at CoachDan@BaseballStrength.com.

Yours in Sport!

Coach Dan!
www.BaseballStrength.com

[Shiden11]

I have a related question for all of you. Should pitchers do some rotator cuff work, like cuban rotations?

[andy1818]

I live in KC, and follow the Royals avidly, what is your friend's name?

Nate Field, I think he is on the IR right now.

[user321653_345]

Have you heard of Mitch Maier? He's a catcher and I believe he was the Royals first round pick, he went to University of Toledo. I went to college with him.

Yeah I have been following his progress through the farm system. He steals alot of bases. I think they moved him to third base or possibly a corner outfield spot because of problems at the catcher position. He might get some playing time next year with Mark Teahen because our veteran 3B will not be resigned.

[CoachDan]

I have a related question for all of you. Should pitchers do some rotator cuff work, like cuban rotations?

All throwing athletes should do rotator cuff work! I have all of my baseball players begin their workouts with a tube or dumbbell circuit that is composed of 6-8 exercises to build strength and endurance in different angles of internal and external shoulder rotation. You can check them out at http://www.baseballstrength.com/Jobes.html.

If you have any questions on them let me know at CoachDan@BaseballStrength.com

Yours in Sport!

Coach Dan
www.BaseballStrength.com

[Mad_Max]

ok so I am kind of pulling this thread out of ancient times... but can anyone else comment on the workout program that was posted a few posts up, or offer a new program?

I did rippetoes all summer to work on overall strength, but I want to switch over to pitcher specific for december to the beggining of the season.

After doing a week of that program I am not so enthusiastic about it and wanted to see if you all had any input on it. For example, the 4x15 squats? and the stiff legged dead lift on 'leg' day? If it works it works and I'm willing to do it, just wanted to see what you all think.

Or if anyone currently on a good pitchers workout could post it I'd really appreciate it, I'm having a hard time finding one. Thanks.

[Hauser33]

@mad_max checkout TopVelocity(.)net it is an Olympic Style weight training program that focuses on triple extension as a key power component in the high velocity pitcher. It is a tough program but if you can committ to it you will see great results.