The Complete Pitcher's 5 lb Weight Shoulder Program
The Complete Pitcher's® 5 lb. Weight Shoulder Program strengthens the all-important rotator cuff muscles of the shoulder and should be used as part of a complete strength training program to increase velocity and remain injury-free both in-season and during the off-season.
As the name states, these exercises are performed using no more than 5 lbs. in each hand. (Beginners should use 3 lbs. and increase weight by 1 lb. only after three sets of 15 repetitions can be performed with comfort and ease.)
Emphasize technique. Do not substitute proper mechanics for increased weight, and do not use more than 5 lbs. at any point. Remember, the purpose of the 5 lb. weight program is to isolate and strengthen the rotator cuff muscles, not the stronger muscles surrounding the shoulder. Therefore, no more than 5 lbs. should be used.
This program should be performed no more than three times a week during the off season and two times a week during the regular season. The best time to perform these exercises during the season is the day after a pitching performance and the day of a bullpen (after the bullpen, of course).
Off-season: 3 days a week, 3 sets of 10-25 reps each.
In-season: 2 days a week, 3 sets of 10 reps each.
This baseball workout CAN be used in conjunction with the Theraband® Program (below) using the same protocols as outlined in each.
The Complete Pitcher's® Theraband® Tubing Program (Thera-band) gives baseball pitchers of all ages the ability to strengthen and maintain stamina in the all-important rotator cuff region of the shoulder, while having the mobility to set-up a workout station anywhere.
The tubing cords can easily be tied to a fence, doorknob, pole, etc., and the tubes pack easily in a baseball bag or backpack. Big league pitchers perform these exercises both in-season and during the off-season.
During the season, perform three sets of 10 reps, two times a week to maintain strength. During the off-season, the tubing workouts can be performed four- to five-times a week for up to 25 repetitions (three times each) to build strength.
Off-season: 3 days a week, 3 sets of 10-25 reps each.
In-season: 2 days a week, 3 sets of 10 reps each.
The Complete Pitcher's® Core Program focuses on strengthening and conditioning the mid-section muscles that "link" the lower body to the upper body and throwing arm – i.e. the trunk, abdominals and lower back.
The core can be stengthened four- to five-days a week, using five- to eight-kilogram Mediballs (as you'll see in the online video). However, beginners should perform the exercises shown with the medicine balls using their body weight first, and then advancing by one kilogram only after the
prescribed exercises can be performed for three consecutive weeks without difficulty. However, it's been my experience that not much more weight is needed than the 5kg ball for even more advanced baseball players.
Typically, the very best time to perform the core exercises shown in our free online baseball pitching workout video is immediately after a run.
The core is important in the pitching motion because it's where the pitcher generates power and explosiveness during the coiling phase of his delivery.
Off-season: 5 days a week, 8-12 exercises (you choose!) at 3 sets of 10-25 reps each.
In-season: 3-5 days a week, 5-8 execrises (you choose!) at 3 sets of 10 reps each.
The Complete Pitcher's® Bodyblade® Program is an oscillating resistance program (i.e. the implement bows and contracts quickly and repeatedly in both directions as the arm relies on its muscles to stabilize the object and remain still).
These workout movements are designed specifically for baseball pitchers who are looking to enhance shoulder strength through the stabilization of the smaller rotator cuff muscles of the throwing arm side.
Because the bodyblade (body blade) can generate hundreds of muscle contractions per minute, it provides the very best mechanism to condition the throwing shoulder in a biomechanically-similar way to the throwing motion itself.
To begin, stand erect with good posture and keep the core tight with a slight bend in the knees. Hold the handle of the bodyblade firmly in the hand of the involved side. Oscillate the bodyblade in a controlled back and forth motion while simultaneously keeping the involved arm as still
and stable as possible.
Beginners will start by slightly oscillating the bodyblade with a couple of inches of displacement. More advanced pitchers will oscillate the implement six- to 12-inches, all the while keeping the involved side firm and as motionless as possible in the extremity.
Off-season: 3 days a week, 45 seconds to 1 minute each exercise.
In-season: 2 days a week, 30 seconds each exercise.
