Weeks 1-4 Workouts

Pitcher’s Foundation Phase – Building a Solid Training Base – Volume Training

Monday – Legs & Back
Exercise
Back Squat* 
Walking Forward Lunge*
Low Box Step-Up*
Plyometrics/ Squat Jump
Dumbbell Row 
Front Pull Down		 Sets
3-5
3-5
3-5
2
4
2		 Reps
10
10
10
10 each
8
8		 Comments
Heavy Day!!! Increase weight each set (85-95% effort)
10 reps each leg with dumbbells or vest
10 reps alternating each leg with body weight or vest
(1) Tuck Jump, (2) Kneeling Split Jump, (3) Lateral Bound
8 reps each arm
*Note on Squat, Lunge, and Step-Up – Add one set per week until you are up to five sets. These exercises are sufficient hamstrings work. If you want to do extra hamstring work, we suggest regular or single leg RDL’s.
Tuesday – Upper Body
Exercise
Incline Push-up 
Incline Pull-up
Combo I – Curl & Press** 
Dumbbell Bench Press
Rhomboid Row
Zotman Curl
Triceps Extension
Shoulder Routine		 Sets
3
3
3
3
3
3
3
1		 Reps
16
10
8
8
8
10
10
12 each		 Comments
Using a bar, bench, or box
Same as “Inverted Row”
8 reps each arm
Superset Rhomboid with Bench Press
Pinch the shoulder blades without shrugging
.
.
Dumbbell Program
**If you have problems with Curl & Press, perform regular dumbbell shoulder presses. Always train forearms on upper body days.
Thursday – Legs & Back
Exercise
Back Squat or Leg Press
Walking Forward Lunge
Lateral Step-Up 
Plyometrics/ Squat Jump
Dumbbell Row 
Front Pull Down		 Sets
3
3
3
2
2
4		 Reps
12
10
10
10 each
8
8		 Comments
Light Day! Choose a moderate weight (75-85% Effort)
10 reps each leg with dumbbells or vest
10 reps each leg with body weight or vest
(1) Tuck Jump, (2) Kneeling Split Jump, (3) Lateral Bound
8 reps each arm
Friday – Upper Body

Exercise
Incline Push-up
Incline Pull-up  
Combo I – Curl & Press** 
Dumbbell Bench Press
Rhomboid Row
Hammer Curl
Triceps Extension
Shoulder Routine

Sets
2
6
2
4
4
2
2
1

Reps
16
8
8
8
8
12
12
12 each

Comments
Using a bar, bench, or box
Same as “Inverted Row”
8 reps each arm
Superset Rhomboid with Bench Press
Pinch the shoulder blades without shrugging
.
.
Tubing Program