Here is a program that my 15 year old son is following to try to add strength which he hopes will lead to increased velocity.
If it looks familiar we got most of it off of this forum.
I have a couple of questions;
- Would you add anything to the days he is not lifting?
- When is the best time to play catch on the lifting days, not pitching from a mound just throwing. Before or after lifting?
- Is it safe to add a weighted ball program and what days would
you do it?
Thanks in advanced.
Monday
squat jump continuous
MB rotational side throws
Dumbbell snatch
Squats
oblique crunch
Chin ups
SB bench press one armed
Barbell Rollouts
Chest supported dumbbell rows
split squats foot on bench and other foot on platform
face pulls
Wednesday
lateral hurdle jumps
MB squat chest pass
One arm dumb bell bench press
Dumbbell Walking Lunges
straight leg sit ups
Stability Ball Pushups
BB one arm shoulder press
Hip lift/glute bridge shoulders and feet on bench
romanian deadlift 1 arm 1 leg
Palloff Press
wrist curls
Friday
Hurdle Jumps
MB kneeling overhead throws
Dumbbell squat jumps
Step ups
MB slams
chin ups
Push ups
SB hamstring curls
DB plank rows
Dead lifts
plate squeeze