I’ve made up a workout so that I can gain some velocity on my pitches. I’ve put in exercises that I felt target areas that help create power (legs, abs, shoulders etc).
Please give your feeedback and if there are any other exercises which I have not included that would help please post them. I have yet to split them up into a 2 day split.
So far I have:
-Squats 3 sets of 10
-Lunges 3 sets of 10
-Leg Press 3 sets of 10
-Calf raises 3 sets of 10
-Squat Jump 3 sets of 10
-Box Jump (forward and lateral, alternating) 3 sets of 10
-Sit ups (normal and decline, alternating) 3 sets of 15
-Med Ball Shoulder Toss 3 sets of 10
-Military Press 3 sets of 10
-Single Arm Row 3 sets of 10
-Tricep Pulldown 3 sets of 10
-Tricep Kickbacks 3 sets of 10
-Rotator Cuff 3 sets of 10
-Preacher Curl 3 sets of 10
-Seated Row 3 sets of 10
-Prone Row 3 sets of 10
-Shoulder Raises 3 sets of 10
-Deadlift (not the olympic one) 3 sets of 10
-Push ups (regular and one I’ve started doing my holding a small workout ball in each hand and balacing on those) 3 sets of 20
-Med Ball Twists 3 sets of 15
-Med Ball Chest Pass 3 sets of 10
-Abdominal Twist (lol that’s what I call it) using the cable machine grab the handle with both hands and rotate your hips, done both ways. 3 sets of 10
also a 10-15 jog prior to working out to get the heart rate up or if outside run 3-4 sets of W’s.
I’m thinking of doing 1 workout one day then throwing the next then the other workout the day after. Ex: Day 1 workout on Monday, throw Tuesday, Day 2 workout Wed, throw Thurs, Day 1 workout Fri.
On days which I am throwing I plan to do as follow:
Run 2 poles to get my heart rate up
Warm up (lunges, butt kicks, leg kicks, knee raises, karioke(sp?) etc)
Start throwing and move back 5-10 feet every 5 or so throws so I end up long tossing at about 250-275 feet.
I plan on doing a split with my throwing days as well. Long Toss the one day, and pitching off a mound, if available, if not then flat ground. Using a weighted ball prior to throwing off the mound for 10-15 throws.
Then run 2 poles after throwing then warm down. Then ice for 15minutes, then heat for 15minutes.
Any feedback is appreciated. Anything useful that can be added please let me know and if anything does not belong let me know as well.