7 Different Training Concepts That Pitchers Need

Posted: March 3, 2015 in baseball training
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As promised I said I would give some insight into workouts for aspiring college and professional players. As a former professional pitcher I can say that I was not blessed athlete. I was not gifted by any stretch. I had to work hard and push myself to limits that many are not willing to go to. Most players are afraid of failure therefore they never push themselves. The attitude I here a lot is “these kids are not going to the major leagues”. Who are we to tell them they can’t. I am living proof that someone can play professional and make a career out of baseball through sheer hard work. I made myself a pro and how did I do it?

In preparation to make myself better I needed to break down the different aspects that would help my performance and I created different workouts for each part. Then I mapped out a weekly plan. The key here is to map it out, stick to it and write down a training log. This will only help you keep track of your results. If you want to be the best you need to make this your life or at least a huge part of it.

1. Weight Training – This is the basis of all strength and conditioning programs. I designed full body workouts 3 times per week for myself. This allows the whole workout to be done in 1 day and also to make room for the other days of the week.

2. Cardiovascular Training – Great for general health and keeping your heart strong. Also helps with cutting any excess body fat for those of us with thicker frames. Also a great way to build endurance and mental toughness. I would usually do cardio after weight training. One to get it out of the way but secondly to help burn more fat after lifting weights.

3. Rotator Cuff/ Arm Care – Essential for all pitchers to have a rotator cuff program and this needs to be done 2 to 3 times per week. Usually can be accomplished on the days you perform your weight training and cardio.

4. Sprint Training – Sprinting 2 times per week on days that you are not doing the above 3 is essential to making a pitcher throw harder. See my last post.

5. Plyometrics and Medicine Ball Training – Explosive movements such as these are essential to making the pitcher throw harder and faster. This is really important to have this as part of your Sprinting day.

6. Throwing – Long Toss and Bullpen work. Great to do this on your Sprinting days as well. Since you are not lifting weights  on these days you are eliminating a load on the muscle therefore you can us 4 and 5 as a warmup for throwing.

7. Rest – The most underated part of training that athletes neglect. Take an extra day off here and there. Listen to your body. more importantly take 1 day off weekly and make this day a day that you do not do anything at all except rest.

So try designing your workouts this way. 1,2,and 3 on Mondays, Wednesday, and Friday. 4,5,and 6 on Tuesday Thursday and Saturday. Sunday is a rest day. Try it, it’s not easy.

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