Workouts for pitchers, In and out of season-Part III
By: David Marchbanks-January 9, 2007
Off-Season Workout
Goal: Strength Gain and Power
Monday: Upper Body
DB Bench Press 4 X 8
Lat Pull Down 3 X 8
Low Row 4 X 10
Hammer Curls 3 X 10
Tricep Pulldowns 3 X 10
Forearm Curls 3 X 10
Reverse Flys 3 X 10
*Core Exercises
**Running: 25-minute run
Tuesday: Lower Body
Squats 4 X 8
Leg Extensions 3 X 10
Leg Curls 3 X 10
Leg Abduction 3 X 12
Leg Adduction 3 X 12
Lunges 3 X 8
Hyper Extensions 3 X 25
Calf Raises 3 X 25
*Core Exercises
**Running: Some form of Anaerobic running such as sprints or interval running
Wednesday: No Lift
*Core Exercises
**Running: 25-minute run
Thursday: Upper Body
DB Bench Press 4 X 8
Bent Over Rows 3 X 8
Low Row 4 X 10
Curls 3 X 10
Tricep Pulldowns 3 X 10
Forearm Curls 3 X 10
Reverse Flys 3 X 10
*Core Exercises
**Running: Some form of Anaerobic running such as sprints or interval running
Friday: Lower Body
Squats 4 X 8
Leg Extensions 3 X 10
Leg Curls 3 X 10
Leg Abduction 3 X 12
Leg Adduction 3 X 12
Lunges 3 X 8
Hyper Extensions 3 X 25
Calf Raises 3 X 25
*Core Exercises
**Running: 25-minute run
Pre-Season Workout
Goal: Turning the strength you have gained in the early part of the off-season into baseball functional strength
Monday: Total Body
DB Bench Press 4 X 12
Lat Pull Down 3 X 12
Low Row 3 X 12
Hammer Curls 3 X 12
Tricep Pulldowns 3 X 12
Forearm Curls 3 X 12
Squats 4 X 12
Leg Extensions 3 X 12
Leg Curls 3 X 12
Lunges 3 X 12
Hyper Extensions 3 X 25
Calf Raises 3 X 25
*Core Exercises
**8 poles and 8 half poles at ¾ speed
Tuesday: No Lift
* Core Exercises
** 25-minute run
Wednesday: Total Body
DB Bench Press 3 X 12
Lat Pull Down 3 X 12
Low Row 3 X 12
Hammer Curls 3 X 12
Tricep Pulldowns 3 X 12
Forearm Curls 3 X 12
Squats 3 X 12
Leg Extensions 3 X 12
Leg Curls 3 X 12
Lunges 3 X 12
Hyper Extensions 3 X 25
Calf Raises 3 X 25
*Core Exercises
**8 poles and 8 half poles at ¾ speed
Thursday: No Lift
*Core Exercises
**25-minute run
Friday: Total Body
DB Bench Press 4 X 12
Lat Pull Down 3 X 12
Low Row 3 X 12
Hammer Curls 3 X 12
Tricep Pulldowns 3 X 12
Forearm Curls 3 X 12
Squats 4 X 12
Leg Extensions 3 X 12
Leg Curls 3 X 12
Lunges 3 X 12
Hyper Extensions 3 X 25
Calf Raises 3 X 25
*Core Exercises
**8 poles and 8 half poles at ¾ speed
Saturday: No Lift
*Core Exercises
**25-minute run
In-Season Workout is based on one start per week. Adjust as necessary.
Day 1: Start
Day 2: Recovery Day
-Light Toss
-25-30 minute run
-Core Exercises
-Full Body Lift
Day 3: Power Day
-Long Toss
-Core Exercises
-Full Long Toss
-12 poles with 6 half poles at ¾ speed
Day 4: Bullpen Day
-Bullpen session (about 35 or 40 pitches)
-Full Body Lift
-10 poles with 8 half poles
-Core Exercises
Day 5: Long Toss Day
-Full Long Toss.
-8 poles with 8 half poles at ¾ speed
-Core Exercises
Day 6: Light Bullpen Day
-Light 20-25 pitch bullpen session.
-6 poles with 6 half poles at ¾ speed
-Full Body Lift
-Core Exercises
Day 7: Day before next Start
-Light Long toss, 120 feet maximum
-10 sprints at 90 feet
-Core Exercises
In-Season Weight Lifting Program
DB Bench Press 3 X 12
Lat Pull Down 3 X 12
Low Row 3 X 12
Curls 3 X 12
Tricep Pulldowns 3 X 12
Squats 4 X 12
Leg Extensions 3 X 12
Leg Curls 3 X 12
Lunges 3 X 12
Hyper Extensions 3 X 25
Calf Raises 3 X 25
Remember: This is a basic in-season workout. Your goal is to maintain all of the strength you gained in the off-season by emphasizing low weight and high repetition. You want to schedule all workouts around your next start and make sure you are giving yourself enough time to recover so your arm and body is fresh. This schedule based on a one start per week rotation. If, for some reason, you make two starts per week, adjust as necessary.
To view Part I of Marchbanks’ article, click here.
To view Part II of Marchbanks’ article, click here.
For more info on lessons with David Marchbanks, click here.
To view a past interview by Marchbanks with Diamond Prospects, click here.