The Pitching Academy

During your off season workout program, every pitcher should continue a light dumbbell and elastic chord program to help strengthen the rotator cuff and the tendons and ligaments that support your muscles. This type of joint integrity workout program will also keep your arm, rotator cuff, in tremendous shape as you continue these lifts during the season.

Pitchers are runners. You may have heard that terminology being used in the bullpen before. During the off season it is time to do interval training as it relates to Run/Walk intervals. I enjoy using the baseball field to do my interval training, but if you live in an area where it is to cold for this most gyms will do. Start off this interval training jogging around the track a quarter mile or so. When you’re finished jogging run for 60 yards, walk for 60. Run 60/Walk 60; continue at least 5 times. Pitching is a start and stop activity, so you need to train that way. You will find this program easy to stick to if you switch workout facilities like baseball field, football field and track (indoor/outdoor).

Now, it has been said that pitchers aren’t weight lifters. That is old school. I believe Nolan Ryan was the first Major League pitcher to ever admit he lifted weights. In this article, Off season workout for pitchers, we offer a short list of weight lifting exercises you should implement in your program.

Legs: Power Clean, Dumbbell Front Lunge, Dumbbell Step-up, Back Squat, Front Squat, Leg Extension, Leg Curls (Hamstrings) and Calf Raises.

Upper Body: Dumbbell Bench Press, Dumbbell Incline Press, Dumbbell Fly, Medicine Ball Push ups, Shrugs, Upright Rows, Pull-ups, Lat Pull-Down, Hammer Curls, Tricep Presses etc.

Don’t forget to add a solid Core Strength Training Program to your workout regimen.