D1 In The Making- Pitching Log


#21

September 20
Caught balls and fielded ground balls at first base
Had trouble with being able to step off the bag for balls that a far way
Hit 20 off the tee and 20 overhand
Ran bases
4 first to second 4 second to home
Did band routine
Did leg press 4x 10 (50 lb)
I tried for the first time a pyramid squat routine
105 x 10
125 x 8
145 x 6
165 x 4
185 x 2
125 x 8

Next time I will change it to
120 x 10
145 x 8
165 x 6
185 x 4
195 x 3
205 x 2
165 x 6


#22

September 22
Caught balls from first base. Did better today
Hit 30 off tee and 40 underhand
Did my band routine
Ran bases 1 HR 2 3B 3 2B 4 1B
Legs
4x 10 leg press (70 lb)
Squat pyramid
125 x 10
145x 8
165x 6
185x 4
205x 2
145x 6
Abs
75 Russian twist
75 scissors
1:00 plank
20 throwdowns/reverse crunch
50 Russian twist (10 lb)


#23

September 23
No lifting today
Ran 1.5 miles
Hit 30 off the tee
Did band routine


#24

September 26
Did 3x 10 leg press (105 lbs)
Did 3x 10 lateral raises (10 lbs)
Squat 3x 5 (150 lbs)
Threw but nothing crazy, worked on curveball quite a bit and it’s definitely a slurve I think my pitches for this season will be:
4 seam
Slurve
Change up
Hit 30 off the tee
Hit 60 overhand


#25

September 27
Did legs
4x 10 leg press (75 lbs)
3x 12 leg extension (45 lbs)
4x 10 leg press (110 lbs)
Did abs
2:30 plank
75x scissors
75x Russian twist
20x throwdowns/reverse crunch
Hit 50 off the tee
Hit 50 overhand
Threw for about 20 min
Mostly was a flat ground bullpen I went the a progression of fastball change curve (keep in mind I only throw a 4 seam officially) the curve was a slurve but it was excellent I’m excited to take it to a mound. The change up was not accurate making it not usable. 4 seam velocity and accuracy were very good as always.


#26

September 29 and 30
Did basically the same thing
Both days
Leg press 3x 10 (250 lbs)
Leg extension 3x 30 (45 lbs)
Abs on both days
2:00 plank
75 scissors
75 Russian twist
75 scissors again
Hit on Thursday about 100 off the tee


#27

This next week is going to be fall break
I am currently going to start doing an ab routine everyday
Minimum will be:
1:00 plank
40 reverse crunches
75 scissors
75 Russian twists
If after doing this I feel like I can do more I will change it on a daily basis
Also on fall break
I want to run at least a mile on two days


#28

October 13
Today and on Tuesday we had workouts
I did legs both days and did shoulders on Tuesday
Conditioning was running a mile on both days
And also I did my normal ab routine both days
Hit 30 off tee and 30 underhand on Tuesday
Hit 60 off the tee and 60 underhand Today


#29

take it easy with band workouts make sure your doing them right 4 guys on my team screwed up their shoulders by exercising wrong.


#30

Good core routine for sure.

Instead of running a mile, you could do a track workout where you sprint the straight sides of the oval (100 m) and walk the curves (100 m). Do it four times around the track and it equals a mile. But it’s a better workout because you’ll get in 8 100m sprints instead of a long slow 1 mile jog.


#31

If you’re still looking for someone I am, but I’m a sophomore, class of '19.


#32

That’s funny, yesterday That’s exactly what I did except I jogged and walked the curves. I know that is better for you, I am going to do what the coach wants me to for another couple weeks then I’ll do my own thing for conditioning


#33

Yeah email me walker.ellis@hardinglions.net


#34

October 14
First I did my ab routine
Squatted, leg press, and leg extension next
Hit 30 off the tee
Hit 30 soft toss
Ran 1 mile in intervals of jog/walk/sprint


#35

October 17
Today I caught flyballs for 30 min
Then I ran 12x 30 yard sprints
I did my band workouts (I made sure and lower the resistance and work on mechanics)
I hit 30 off the tee and 60 underhand
I did my ab routine
Leg extension 3x 10 (65 lbs)
Leg press 3x 10 (180 lbs)
I did my squat max, I ended up with doing 260 lbs 1 rep
This was 25 pounds more than my previous squat max from two months ago


#36

October 18
I first ran a mile
Then I hit 50 off the tee and 50 soft toss
Then I lifted
My ab routine
Then leg press 3x10 (315 lbs)
Leg extension 3x 10 (105 lbs)
Lateral arm raises 3x 10 (10 lbs)
Overhead press 3x 10 (25 lbs)


#37

October 19
First did band exercise
Hit 50 off the tee and 50 soft toss
Ran a mile in jog/walk/sprint intervals
Did ab routine
Did overhead press, lateral raises, dumbbell bench press
Did leg extension 1x 100 (75 lbs)
Deadlift 2x 10
I also have started a stretching routine that I do every night, I will post what all it is later


#39

October 21
First I caught fly balls
Then I ran 15x 30 yard sprints
Threw for a little while
Hit 60 off the tee
Did leg press
Box jumps
Squat
Deadlift
Leg extension
Overhead press


#40

October 24
I first threw but nothing too long
I hit 40 off the tee and 30 overhand
Jogged 3/4 mile and then sprinted 1/4 mile
Deadlifted 3x 5
Squat 2x 10
Leg press 2x 15
Leg extension 2x 15
Ab routine


#41

October 25
I first did band exercise
Then I did long toss
Then hit 30 of tee and 30 soft toss
Did Lat pulls
Did squat
Ab routine
Leg press
Leg extension
Box jumps
As far as I know at this point, there are three other pitchers on JV
Another thing I wanted to mention is that last season, I did have a n issue with my mentality. I used to go on the mound with a more passive mentality. This made me throw softer when my accuracy started to get bad and caused other problems. So one goal I have this next season is to go out and throw with all my force every pitch.