Workout Feedback for a 14 Yr. Old

#1

Wanted to get feedback on an off-season workout plan for a 14 Yr. old entering HS. Clocks FB about 70 mph with reasonable control; decent 4-seam, 2-seam, curve, change-up

MWF:

  1. Warmups/Band work
  2. Long Toss
  3. Weighted Ball Routine
  4. Med Ball - Overhead Slams
  5. Upper Body Weight-lifting (pushups, DB rows, DB pullovers}

T-Th:

  1. Warmups/Band work
  2. Bullpen (40 pitches max)
  3. Med Ball - Vertical Tosses, Side/Lateral Tosses
  4. Lower Body Weight-lifting (squats, one-leg deadlifts, side lunges)
  5. Ab Work (planks, etc…)

Too much, too little, ???

#2

I think 2 bullpens with only 1 day in between along with weighted balls before, in between and after plus weight training is too much. Also, you don’t say how much long toss is done.

#3

Good point. Perhaps moving the second bullpen to a Saturday would give a little more rest. Long toss is about 15 minutes, out to about 200’ and then back to 60".