I wouldn’t mind sharing at all, but the problem is, it was so long ago, I don’t remember many details. I can tell you this much, all of the exercises were done with hand weights less than 5 lbs, with the norm being 2 lbs weights or wrist weights.
The way I understood it, the purpose was more to maintain than to build, and much more intended for use during a season than off season. He explained the thinking this way. In the off-season it really doesn’t matter what a pitcher does, because when he get to spring training, they’re basically gonna start just as though no one had been doing anything all during the offseason, and the last thing they wanted to do was create injuries because they got in a rush.
So, they’d take their time and work with what each pitcher brought to the table. Some were in tip top shape and could pitch on the 1st day of ST, but some had been lounging around allowing themselves to get out of shape. That’s what ST was for. It eased everyone back into the grind.
Once the season began, it was something different. If a pitcher wanted to go crazy working out, they wouldn’t stop him, but they didn’t encourage it either, again because they didn’t want unnecessary injuries taking place. That’s what the light workouts were for. They gave the players a chance to maintain what they had, rather than get on a rollercoaster where they pitched 1 day then might not pitch again for as many as 4 days.
You have to remember that he stopped coaching in 1980, and a lot of things have been learned since then, but he remains adamant that it really doesn’t provide enough of a benefit for players to do a lot of the rigorous workouts some do. And again, there’s a significant difference between during the season and not for a pro pitcher.
So, I don’t know that his philosophy is as valid today as it once was, but if you take a look at the DL, you’ll notice that pitchers still get hurt at enormous rates. The whole thing is, and he makes a point of it all the time, is that every pitcher’s different, and they have to be very careful with their preparation and maintenance. What worked for Nolan Ryan or Roger Clemens very possibly won’t work for your kid, and in fact might cause him problems.
Go slow and good luck!!!!