Weeks 5-10 Workouts

Pitcher’s Strength Phase – Increasing Work Capacity – Intensity Training

Monday – Legs & Back
Exercise
Back Squat* 
Forward Lunge* 
High Box Step-Up* 
Plyometrics/ Squat Jump
Dumbbell Row 
Front Pull Down		 Sets
3-5
3-5
3-5
3
5
3		 Reps
6
8
8
8 each
6
6		 Comments
Heavy Day!!! Increase weight each set (90-100% effort)
8 reps each leg with dumbbells or bar
8 reps alternating each leg with dumbbells or vest
(1) Box Jump, (2) Standing Split Jump, (3) Skater Bound
6 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
Stability Push-up 
Incline Pull-up
Combo I – Curl & Press** 
Dumbbell Bench Press
Rhomboid Row
Zotman Curl
Triceps Extension
Shoulder Routine		 Sets
4
3
3
3
3
3
3
2		 Reps
15
12
6
6
8
8
8
10 each		 Comments
Using a half ball (Bosu), pad, or soft mat
Same as “Inverted Row”
6 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 
Lateral Lunge
Low Box Step-Up 
Plyometrics/ Squat Jump
Dumbbell Row 
Front Pull Down		 Sets
3
3
3
3
3
5		 Reps
8
8
10
8 each
6
6		 Comments
Light Day! Choose a moderate-heavy weight (80-90% Effort)
8 reps each leg with dumbbells or vest
10 reps alternating each leg with dumbbells or vest
(1) Box Jump, (2) Standing Split Jump, (3) Skater Bound
6 reps each arm
Friday – Upper Body

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

Sets
2
5
2
4
4
2
2
2

Reps
15
12
6
6
8
10
10
10 each

Comments
Using a half ball (Bosu), pad, or soft mat
Same as “Inverted Row”
6 reps each arm
Superset Rhomboid with Bench Press
Pinch the shoulder blades without shrugging
.
.
Tubing Program