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Pitchers Workouts: David Marchbanks

Workouts for pitchers

By: David Marchbanks-January --, 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.