Sunday, April 6, 2008

Week 3 Lifting Schedule: Pitchers

Notes:
  • Pitchers, the day before your start work on shoulder health, flexibility, and mobility.
  • After your start or relief work, you should hit the weights. So you weekly schedule will look as follows:
    • Monday: Pre-Start Workout
    • Tuesday: Start or appearance
    • Wednesday: Lifting Day 1
    • Thursday: Pre-Start Workout
    • Friday: Start or Appearance
    • Saturday: Lifting Day 2
    • Sunday: OFF or optional weights

Monday: Pre-Throw Workout
  1. Face Pulls: 3 x 12 (Do the Quick Modification version as shown in the video)
  2. Birddogs: 3 x 15
  3. Fire Hydrants: 3 x 15
  4. Roll Over in to V-Sits: 3 x 10
  5. Straight Leg Sit Ups: 2 x 12

Tuesday: Throw


Wednesday: Post-Throw Workout

A1. Speed Squat: 6 x 2 @ 55% of Squat Max
A2. ScareCrows: 3 x 15
A3. Dip Shrugs: 3 x 8
  • Do one set of A1 then a set of A2 and then a set of A3, then rest. Perform until all sets of each exercise is completed.
B1. Neutral Grip Chin Ups
  • 1 x max reps
  • 3 x 1/2 max reps
B2. Incline DB Bench (neutral Grip): 3 x 10
  • Same procedure as A1 and A2
C1. Weighted Swiss Ball Crunch: 3 x 12
C2. Leg Curls: 3 x 8


Thursday: Pre-Work Out
  • Same as Mondays Workout
Friday: Game

Saturday: See me

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