I am currently a D3 Freshman Pitcher/Outfielder for a college in Iowa. We have been actively doing things for the season since the 3 week of school. I started out 6’ tall 164 lbs, and now weigh 177 lbs (Freshman 15 I guess, but I look healthier than ever).
We have a great lifting program here that focuses on the 3 main lifts: Squat, Bench Press, and Hang Clean. I will post later the weight that I started at and the weight that I currently lift. We lift Monday 6 a.m., Wednesday 4 p.m., and Friday 6 a.m.
In the beginning of the fall we were tested on the 5 components of a good baseball player: Running Speed, Arm Strength, Hitting for Average, Hitting for Power, and Fielding. I had a rotator cuff injury in the spring and started the fall workouts constantly in our athletic training department with a very weak scapula/shoulder area that allowed the whole shoulder blade to completely move out of place (The athletic trainers said they have never seen someones scapula move that far out of place before). I got clocked, the highest I hit was 77, but I consistently hit 74, so I am not by any means a fireballer. I am hoping with the lifting regimen that I am on and my therapy that by the spring I can hit the low 80’s and be consistently hitting 77-79 with my fastball. My curveball right now is at 60-64 mph, and I have a changeup that needs work at 63-65 mph.
I’ve always been in my book an above average baseball player, but coming into a D3 college, I am at average and I have to work my ass off to maintain that level. There are about 40 guys out for the team and the college does have a JV to develop the freshmen on. My speed on the bases is average, my arm strength is average, my hitting for contact and hitting for power is below average (NCAA rules requires the new bats, and right now, nobody is where they want to be with their hitting). I am a good fielder, but this is not saying much since I play in the outfield and I am average with my speed and arm strength which is what you look for in an outfielder (Right or left field since I obviously do not have the running speed of a center fielder).
Get my 60-yard dash below 6.9 seconds (I was at 7.23 seconds in September and have not retested since).
To increase my fastball from an average of 74 mph to average at 79 mph, topping out at 81-82 mph.
Increase control of all pitches.
Keep my curveball speed at 60-64 mph, while getting a greater spin and late break on the pitch.
Develop my changeup to hit the same speed as my curve, and look exactly like my 2-seam fastball.
To get my hitting to above average in both contact and power.
To have confidence in my pitching, to be poised at all times, and work fast with my batters.
I will upload a video of my pitching mechanics over Christmas break to be evaluated, if you have any questions, suggestions, or any sort of advice, please post. I take baseball very seriously, as it is my love and my passion.
Edit: I throw 3 times a week, as all the pitchers on the team do. Monday, Tuesday, and Thursday, for about 20 minutes, and then we do conditioning (basketball).
I also hit a minimum of 3 times a week with my hitting group, but my way of relaxing is going to the cages and spending an hour in there, and usually that is tee work.
I do not drink, smoke, drink caffeine, soda, etc. All of that is cut out of my diet. My strength and conditioning coach here at the college really has stressed the importance of taking care of yourself and I am all for it. I drink a minimum of a gallon of water a day and consume 3000-4000 calories a day (I know it is a really broad amount but that is workout and non workout days). I aim for 150 grams of protein a day, but usually only hit 120. I am currently not on a supplement as I cannot buy the ‘cheap stuff’ anymore beings that certain supplements on the shelves are under a NCAA ban, the expensive stuff is just too pricey for me to buy. I never go more than 3 hours without eating (except for when I sleep) to keep my metabolism up.