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