PitcherProspects D1 Workout Program
Questions Email: pitcherprospects@gmail.com
Dynamic Warmup
Child Pose 45 seconds
45 Degree Hip stretch 45 seconds
Quad pulls
Knee Hugs
Lunge with twist
Rdls
Leg swings
Side lung
Jog
High Knees
Butt kickers
Karaoke
Skips ( Jump high be explosive)
Mobility Rountine
Single leg squats
Lateral lunges
Hamstring Pulls
Back Bridges
T-Spine Stretches
Hip Stretches
Shoulder Stretch
WORKOUT PLAN
Day 1: FULL BODY POWER
Dynamic Warmup / Hip Mobility
A1: Broad Jumps 3x3
A1: Medball Rotation Throw 3x3
B1: Speed Deadlift 3x5
C1: Reverse Dumbell Lunge 3x8
D1: Incline Dumbell Bench 3x8
D2: Incline Dumbel Row 3x12
E1: Incline T/Y With TRX or Light Weights
Day 2: Rest/ Cardio
Day 3: UPPER BODY STRENGTH
Dynamic Warmup / Hip Mobility
A1: Bench Press 3x10 (Choose either DB, BB, or SWISS)
A2: Plyometric Push-up 3x10
B1: Pull-ups 3x5+
B2: Med Ball Slams 3x5
C1: Landmind Press 3x8
C2: BearCrawls 15yds 3x
D1: Rope face pulls 3x12
Day 4: Rest/Mobility
Day 5: LOWER BODY STRENGTH
Dynamic Warmup / Hip Mobility
A1: Lateral Broad Jump (Skaters) 3x6
A2: Shuffle Medball Throw 3x6
Back Squat 3x8
Band Junps or Box Jumps 3x5
C1: Single Leg DB RDLs 3x12
C2: Lateral Lunge 3x8
D1: Single Leg Squat 3x10
Day 6: ACCESSORY WORK/ CORE
Russian Twist 3x 30 seconds
Plank 3x 1min
Side plank 3x 30 seconds
Curls 3x10
Tricep Pull-down 3x10
Hanging Ab Raises on the Pull-up Bar 3x10
Single arm hangs 3x
Sprints
Day 7: Rest
THROWING PROGRAM OFF-SEASON
-Throwing every day (listen to your body and arm)
Dynamic Weight Room Warmup
J Band Routine/ Plyo
Day 1(Light Catch) First day go to 100-120ft (20-30 throws) *no pulldowns
Day 2(Medium Catch) Second day go to 180 (40-50 throws) *no pulldowns
Day 3 (Max Intent and Long Toss) go as far as you can 300ft+ *10 hard pulldowns when coming
in Always do a couple warmup pull downs before going 100% intensity
**if you have weighted balls 4 throws with 6oz
4 throws with 5oz, then 4 with 4oz (for a total of 12 pull downs)
Cycle repeats, make sure to take at least one day off from throwing a week
Nutrition:
Calorie Surplus +
Take Creatine
Lots of meat and eggs / rice potatoes
Limit gluten/ bread products
Fruit/ Vegetables
Drink Lots of Water
No Seed Oils, garbage processed food, fast food, high sugar