I used to outline such a routine, in detail, along with other criteria’s. Hence, your pitching coach should have an itemized plan for addressing the seasons of this sport and your specific needs. Your age, build, tolerances and set of goals are critical here. As this offseason comes to an end and preseason beings, your body should have a nutrition plus workout schedule tailored not only for this pre-preseason, but also for preparing you for the demands of increased physical activity. You don’t need a gym or training facility to do this. Nor do you need expensive station-by-station apparatus either.
Ask your pitching coach for such a set of training templates that you can use as a checklist, every day. That’s what your coach is for, by the way.
I should qualify what I just posted here. My remarks were for based on the requirements for mature men, physically conditioned 12 months out of the year. And as each had their own training template, their progress was tested at a point in time, warranting their return to a roster - or not.