Well, being an Alaska can make things more difficult when it comes to playing baseball outside, but I started weight lifting on August 1st, and will continue to do so for about 6-8 weeks. I plan on setting up bullpen sessions in october, monday-wed-friday, 30-45 pitches each session. After doing that for a couple of weeks, i will expand my pitch-count to about 65-80 pitches. Although, I will only pitch monday and friday to better work on location with fast and change only. But, during the month of october, I will also do some light weightlifting: shoulders, forearms, coremuscles, back, legs, etc. Depending on the condition of my body, and the ability to get a team mate to throw with me. I'm going to try and utilize long toss into my routine. From there, I basically plan on cycling out workout routines for the rest of the winter and until spring. For example, 6- 8 weeks of heavy weightlifting, about 4-6 weeks of throwing, 6-8 weeks of heavy weight lifting, 4-6 weeks of throwing, and so on. And when spring comes to an end, I plan on perfecting the curveball during the bullpen sessions. If it's possible, I'm going to try and get someone to video tape me during my bullpen sessions in october; this way I will be able to compare videos from the beginning of winter, middle of winter, and end of winter-spring. My whole goal for this off-season is to gain muscle, become flexible, work on pitching mechanics, and to further decrease my chances of any possible arm injuries in the future. Location is key for me, and if i'm able to get into the mid 80's for next season with great control of three pitches, I belive I may have a shot at being signed to a minor league contract when i'm 18.
The weightlifting is there to help me gain weight. So far it's been working pretty good. I'm just hoping to try and get into the 160-175 range. Natural growth and hopefully the weightlifting will propel my fast ball from being in the high 70's, into the mid 80's. Running long distance and doing lots of sprints will hopefully keep my body in better shape and decrease my chance of pulling a groin muslce, or tweaking any other muscle during these training sessions. Based on research, it should allow for my recovery time to lessen after throwing a considerable amount of pitches, so i'll see how it works out.
Note, I'm 16 incase anyone was wondering.
Sorry for the long message.