PITCHERS: How to Set Up Your Training Schedule In-Between Starts

Alex Simone
Jul 30, 2017 · 2 min read

Here’s a simple chart you guys can use to plan your training in-between starts! Below I went more in depth on each day!

Day 1 — (5 & 7-Day Rotation): Heavy Lower Body Lift, Light Upper & Core — I feel this training session should be done the day after your last outing. Consolidating the stress from your last start as well as the stress from the intensive lower body workout (which tends to be the most taxing on your body) into a 24 hour window gives your body a 4–6 day recovery window.

Day 2 — (5 & 7-Day Rotation): Mobility Circuits — The goal here is to try and restore range motion, improve recovery from intensive 24 HR window, (pitching/heavy lower body lifting), improve mobility, flexibility, and movement quality

Day 3 — (5 & 7-Day Rotation): Upper Body Training, Light Lower Body, and Core: This day puts emphasis on the upper body because I believe you need to posses a good amount of upper body strength as well as lower body strength to be a successful pitcher.

Day 4 — (5-Day Rotation): Mobility Circuit or Off — This is all up to the athlete however, I don’t think sitting around all day before your start does any good. Usually the guys feel amazing the next day after doing one of the mobility circuit workouts I put together. So why not feel great on gameday?

Day 4 — (7-Day Rotation): Mobility Circuits — Same as Day 2 above

Day 5 — (5-Day Rotation): Make Start

Day 5 — (7-Day Rotation): Light Upper Body & Core: I like using another upper body training day in the week leading up to the next start to promote blood flow and improve recovery (if there’s any soreness). The exercises programmed place little to no stress on the CNS (Central Nervous System) so you’re not going to be sore from performing them. Also, I like using this day to get some more opportunities to have the athlete perform exercises that will provide some scapular movement (unloaded push-ups, split stance cable row etc.) to maintain good scapular upward rotation.

Day 6 — (7-Day Rotation): Mobility Circuits or Off — Same as Day 4 on a 5-day rotation above

Day 7 — (7-Day Rotation): Make Start

I really hope this post was able to help everyone! If you have any questions send me an email or tweet! -Alex

Email: SimonesBaseballTraining@Gmail.com

Twitter Handle: SimoneTraining

Alex Simone

Former MLB Draft Pick & Professional Baseball Player | Founder/CEO of Simone Baseball Performance

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