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Carey Seahawks Baseball

Pitching and Weightlifting Regimen

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Pitching Regimen-Seven Day Cycle

 

Pitching Day- Run 2 miles after game in under 16 minutes. Drink nearly a gallon of Water to rehydrate.  Ice elbow and shoulder 20 minutes on and off. Take Advil.

 

Day 1- Begin Day with 5 minutes of Band Work and 5 minutes of Stretching. Have a Light Catch for 4-5 minutes. Run from Foul Pole to Foul Pole 16 Times. Sprint TO and Jog BACK. Heavy Core Workout-crunches, medicine ball twists etc.

 

Day 2- Begin Day with 5 minutes of Band Work and 5 minutes of Stretching.  Long Toss from 120 Feet for 12 Minutes. Run 14 Sprints- 4for 20 yards, 4 for 30 yards, 4 for 40 yards and 2 for 60 yards-two minute rest between the 60’s.

 

Day 3- Begin Day with 5 minutes of Band Work and 5 minutes of Stretching. Long Toss for 12 minutes from as far apart as possible. Throws can be arched. Run from Foul Pole to Foul Pole 16 Times. Sprint TO and Jog BACK. If Pitching on 5 Days Rest Remove this Day’s Routine

 

Day 4- Begin Day with 5 minutes of Band Work and 5 minutes of Stretching. Have a Catch for 6-8 minutes.  Throw Bullpen Session @ 80% for 25 Pitches.  Heavy Core Workout-crunches, medicine ball twists etc. Run 12 Sprints- 4 for 20 yards, 4 for 30 yards, 4 for 40 yards.

 

Day 5- Begin Day with 5 minutes of Band Work and 5 minutes of Stretching. Light Catch for 8-10 minutes from no more than 120 feet. NO Running on this day. If Pitching on 4 Days Rest Remove this Day’s Routine 

 

Day 6 (The Day Before)- Begin Day with 5 minutes of Band Work and 5 minutes of Stretching. Light Long Toss for 8-10 Minutes. Run 12 Sprints 6 from 20 yards and 6 from 30 yards.

 

 

 

 

Pitching Regimen-Seven Day Weightlifting Schedule

 

Pitching Day-NO LIFTING before or after start

 

 

Day 1(The Day After)- Upper Body Lift-LIGHT Weight only.

 

 

Day 2-Lower Body Lift-Incorporate a lot of Squats-LIGHT Weight only.

 

 

Day 3-NO LIFT AT ALL.

 

 

Day 4-Upper Body Lift-LIGHT Weight only.

 

 

Day 5- Lower Body Lift-Incorporate a lot of Squats-LIGHT Weight only.

 

 

Day 6-NO LIFT AT ALL

 

 

***For Best Results-NO FLAT Bench Pressing-Substitute with Incline Dumbbells and/or Pushups. NO DIP Bar Workouts.

 

*Upper and Lower Body -should consist of all body parts-Upper=Chest, Upper Back, Biceps, Shoulders. Lower=Quads, Hams, Calves, and Lower Back