Day 2: Day After Throwing

This should be an intense workout day to help your arm recover and start preparing for your next day of pitching competition.

Day After Workouts Should Include:

-Sprints

-Light Resistance Shoulder Exercises

-Lower Body and Core Exercises (See list of exercises on next page).  Do not need Jaeger bands to complete these.

Workouts should simulate pitching and require fast-twitch movements.  Long distance running develops slow twitch muscles, which we do not want to develop as baseball players or pitchers.

Every Minute on the Minute Workout (EMOM):

-At the start of every minute complete a set of exercises.  Rest until the start of the next minute.  Begin next set of exercises at the start of the next minute.

Example: 10 Minute EMOM with Following Exercises

15 Yard Sprint, 10 Sit-Ups, 15 Yard Sprint, 5 Jump Squats, 15 Yard Sprint, 5 Push-Ups

As Many Rounds As Possible Workout (AMRAP):

-Complete as many rounds of the circuit workout in a given time.  When the time ends the workout ends.  There are no rest periods.  Do not sacrifice the quality of each rep.  Respect the Rep!

Example: 10 Minute AMRAP with Following Exercises

6 Forward Lunges, 10 Russian Twists, 10 Rows, 5 Push-Ups, 10 Med-Ball Throws