I have again changed my workout program. The basis of this is going to be tons of throwing, long distance running and lots of ab/core work. I will throw in some sprints, arm excercises and explosive leg work a time or two per week.
I know mostly everyone will say that long distance running is bad, it works slow twitch muscle fibers, etc but here is my reasoning for this change.
First off, How often did Cy Young or Walter Johnson lift weights? Probablly never formally. They got good by just throwing when ever they could.
Second, when ever you go to a MLB game you see pitchers running poles. They have done this for years and years. If it really was so bad for their preformance, than you would think someone would figure it out and tell them not to do them. Plus, where I live there was a decent pitcher who threw low to mid 80’s. In the off season he ran 2 miles everyday. He was able to gain 6-8 mph in one off season, and can hit 90 consistantly.
As for the abs I think everyone would agree that a solid core is very important.