yankee
12-18-2008, 02:24 PM
I play baseball and I am a pitcher. I run 4 times a week. How should I mix my routine with weightlifting if I pitch every Sunday. What is a good routine for me to better my batting power, with images if possible, and how many sets and reps. Additionally is it convenient to lift weights the day I pitch.
Steven Ellis
12-18-2008, 04:49 PM
Here's a sample 7-day throwing/conditioning program that starting pitchers follow at Div. 1 Indiana State University. I've adjusted it for your Sunday appearances.
Sunday - Game Day Start (80-110 pitches)
Monday - Rest/30-40min run/med-ball abs/rotator-cuff strengthening
Tuesday - Long toss/long sprints
Wednesday - Light throwing/weights/mild flat-ground bullpen to get the touch and feel of pitches/medium sprint work
Thursday - Really light throwing/short sprint work/abs
Friday - 15-25 pitch bullpen (to get touch and feel) at 75-85%
Saturday - Throw to get the arm loose/pregame running (30yd sprints)
Sunday - Game Day Start (80-110 pitches)