Pitcher’s Transfer & Sharpening Phase – Peaking Strength Levels – Emphasize Speed
| Monday – Legs & Back | |||
| Exercise Plyometrics/ Squat Jumps* Back Squat Forward Lunge 3-Direction Step-Up Dumbbell Rows Front Pull Down Mini-band Routine |
Sets 3 6 3 2 4 2 1 |
Reps 5 each 3 8 6 each 5 8 20 each |
Comments (1) Drop Jump, (2) Diagonal Bound Heavy Day!!! Add weight each set (95-100% Effort) 8 reps each leg with dumbbells or bar 6 reps each; (1) Forward, (2) Lateral, (3) Crossover 5 reps each arm . (1) Monster Walk, (2) Side Shuffle, (3) Crossover, (4) Hip ER |
| *After warming up, perform the plyometric jumps first (before the squat). To emphasizing power and speed we start with the fastest movements! If you want to do extra hamstrings work, we suggest regular RDL’s or single leg RDL’s | |||
| Tuesday – Upper Body | |||
| Exercise Speed Push-up Weighted Pull-up Dumbbell Bench Press Rhomboid Row Combo I – Curl & Press Hammer Curl Triceps Extension Shoulder Routine |
Sets 2 4 4 4 3 2 2 2 |
Reps 15 8 4 8 6 8 8 12 each |
Comments 1 rep per second pace or faster Use a vest or a weighted belt Superset Rhomboid with Bench Press Pinch the shoulder blades without shrugging 6 reps each arm . . Tubing Routine |
| **If you have problems with the Curl & Press, perform regular dumbbell shoulder press. Always do forearms on upper body days. | |||
| Thursday – Legs & Back | |||
| Exercise Plyometrics/ Squat Jumps* Back Squat or Leg Press 3-Direction Lunge Low Box Step-Up Dumbbell Rows Front Pull Down Mini-band Routine |
Sets 3 3 2 2 2 4 1 |
Reps 5 each 6 6 each 10 8 5 20 each |
Comments (1) Drop Jump, (2) Diagonal Bound Light Day!!! Choose a moderate-heavy weight (85-90% Effort) 6 reps each; (1) Forward, (2) Lateral, (3) Crossover 10 reps alternating reps each leg with dumbbells or vest 8 reps each arm . (1) Monster Walk, (2) Side Shuffle, (3) Crossover, (4) Hip ER |
| Friday – Upper Body | |||
| Exercise Speed Push-up Incline Pull-up Incline Dumbbell Bench Press Rhomboid Row 3-Way Dumbbell Raise Dumbbell Curl Triceps Extension Shoulder Routine |
Sets 2 3 3 3 2 3 3 2 |
Reps 15 10 4 8 8 6 6 12 each |
Comments 1 rep per second pace or faster Same as “Inverted Row”. 1 rep per second pace Superset Rhomboid with Bench Press Pinch the shoulder blades without shrugging (1) Front Raise, (2) Side Raise, (3) Reverse Fly . . Tubing Routine |