Offseason Pitcher program
Burleson Performance
Baseball , SoftballOff-Season Pitcher Strength & Conditioning Program Program Overview:
The Off-Season Pitcher Strength & Conditioning Program is a structured program designed to help baseball and softball athletes maximize their physical development during the off-season. Tailored specifically for pitchers, this program focuses on building foundational strength, explosive power, speed, and mobility. l
Program Goals:
Increase Total Body Strength: Emphasize compound movements to develop functional strength that translates to improved on-field performance.
Enhance Explosive Power: Utilize plyometrics, and med ball work to improve bat speed, throwing velocity, and first-step quickness.
Improve Speed & Agility: Incorporate linear and multidirectional speed drills, acceleration mechanics, and agility training.
Build Endurance & Conditioning: Maintain an appropriate energy system base through interval-based conditioning specific to game demands.
Optimize Mobility & Recovery: Integrate mobility training, corrective exercises, and recovery protocols to promote durability and long-term development.
Program Structure:
The program is divided into progressive phases:
Phase 1:
Focus: Movement quality, joint mobility, overall stability, and base strength.
Training frequency: 6 sessions/week, 4 lifts with sprint work and med ball throws and slams , 2 mobility days
Key emphasis: Technique, injury prevention, overall movement quality, eccentric training to help build muscle mass
Phase 2:
Focus: Building muscle mass and general strength
Training Frequency: 6 sessions/week, 4 lifts with sprint work and med ball throws and slams , 2 mobility days
Key emphasis: resistance training with varying bar speeds, build muscle mass with accessories, isometrics to help keep tendons healthy as you build strength and mass.
Phase 3:
Focus: Peak strength and explosive power development
Training Frequency: 6 sessions/week, 4 lifts with sprint work and med ball throws and slams , 2 mobility days
Key emphasis: Heavy compound lifts, explosive work as we gear up for pre-season. this phase will be predominately concentric movements done with high velocity
Phase 4:
Training Frequency: 6 sessions/week, 4 lifts with sprint work and med ball throws and slams , 2 mobility days
A
Dynamic Stretch
B
10 Yard Sprint
@ 10
C1
Safety Bar Squat
5 x 5
C2
Vertical Jump
5 x 1 @ 5
D1
GHR
3 x 6
D2
Box Jump
3 x 5
E
TRX Rollout
3 x 8
A
Med ball Recoiled Slams
3 x 3
B
Quick Feet Rotational Throw
3 x 3
C
1/2 Kneeling Landmine Press
5 x 6
D
Push-Up
@ 3:00
E
DB Chest Supported Row- Neutral grip
4 x 12
F1
YTW Iso Hold
3 x 0:10
F2
split stance cable external rotation
2 x 12
G
Straight Bar Pushdown
2 x 15
A1
band hip flexor
3 x 5
A2
band spiderman
3 x 5
A3
band pigeon
3 x 5
A4
band internal rotation
3 x 5
B1
wall openers
3 x 5
B2
kneeling t-spine rotation
3 x 5
B3
side lying windmill
3 x 5
C1
band ankle drives
3 x 5
C2
calf stretch 1
@ 30
A
Dynamic Stretch
B
Lateral half kneeling start
2 x 10
C
Falling start
2 x 10
D
DB Squat jump
3 x 5 @ 5 %
E
Eccentric Barbell Bulgarian Back Split Squat
3 x 6
F
GHR-Glute Ham Raise
3 x 6
G
DB Farmer's Walk
3 x 30 @ 40 %
A
Med ball Recoiled Slams
3 x 3
B
Quick Feet Rotational Throw
3 x 3
C
Eccentric DB Incline Press
3 x 6
D
Push-Up
1 x 50
E1
Chin-Up
3 x 8
E2
Split Stance Y Raise
3 x 12
F1
Banded Tricep Pushdown
3 x 25
F2
Banded Bicep Curl
3 x 25
A1
band hip flexor
3 x 5
A2
band spiderman
3 x 5
A3
band pigeon
3 x 5
A4
band internal rotation
3 x 5
B1
wall openers
3 x 5
B2
kneeling t-spine rotation
3 x 5
B3
side lying windmill
3 x 5
C1
band ankle drives
3 x 5
C2
calf stretch 1
@ 30
Jamie Burleson
Burleson holds a bachelors degree in exercise science and a masters degree in physical education from the University of South Carolina. He is also certified through the collegiate strength and conditioning coaches association. Jamie has over 15 years experience training division 1 athletes.
If you're looking for results to help you elevate your game as a baseball or softball player then look no further than Burleson Performance!
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