Sample Training Schedule?

Could someone please give me a sample or abbreviated 7 day throwing schedule I could use to increase my velocity and/or control?
Right now I do 4 Theraband rotator cuff strengtheners, a small free weight routine for my rotator cuff (found on this website actually), and just try to throw as much as possible…
I was just wondering if there were any specifics I should be working on with any kind of frequency…?