New

Arm Care for Overhead Athlete's

Locked In Performance

Coach
Alan Burr

As a young athlete, have you ever been in a position to where your arm became fatigued and you felt like it needed to be strengthened? Or have you ever seen you idol perform arm care exercises and never knew where to start? Than you have found the right place. This is a one stop shop for your arm care needs. In this program, you will find 3 different sets of programs, that can be utilized for post throwing arm care maintenance. Shoulder program #1 is a DB program, shoulder program #2 is a band program, and shoulder program #3 is a kettlebell stabilization program. This programs can be intertwined and you can pick and choose which one suits you the best at a given time, just make sure that you are rotating them to keep everything balanced.

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Strengthen rotator cuff muscles.
Begin to create a routine with your arm care to strengthen your arm and rotator cuff muscles after you throw.
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Injury mitigation!
Look to stay healthy from a specific shoulder program meant for the overhead athlete.
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Post Throwing Routine
With a detailed program laid out, you can now follow along for proper recovery after you throw.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Light Dumbbells (3-5lbs.) // Resistance Bands (X-Over Symmetry or Light Resistance Bands) // Light Kettlebells (KB's) (3-8lbs.)
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Sample Week
Week 1 of 4-week program
Monday
Shoulder Program #1 - Dumbbells

A

DB Standing Full Can

2 x 12

B

DB Prone Y Raise

2 x 12

C

DB Prone T (Thumb Down)

2 x 12

D

DB Supine SA Punch

2 x 12

E

DB Side Lying Flexion

2 x 12

F

DB Side Lying External Rotation

2 x 15

Wednesday
Shoulder Program #2 - Bands

A

Banded Standing T (Thumbs Out)

2 x 12

B

DB Standing Full Can

2 x 12

C

Banded Standing Low Row

2 x 12

D

Banded Standing IR

2 x 12

E

Banded Standing SA Punch

2 x 12

F

Banded Standing 90/90 ER

3 x 12

Friday
Shoulder Program #3 - Stabilization

A

Kettlebell Roll

3 x 8

B

Quadruped Plank

3 x 8

C

Kettlebell Carry

3 x 20

D

Eccentric IR to 90/90 ER

3 x 8

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Enhance Your Overall Throwing Routine!

Benefit from quality arm care exercises to take your game to the next level!

Get Arm Care for Overhead Athlete's
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FAQs
What if I don't have the necessary equipment?
If you don't have access to specific dumbbells or kettlebells, cans of food or holding 2 baseballs in your hand will be enough weight to begin your strengthening program.
When should these routines be done?
Ideally, you will rotate through the three routines on the days after you pitch, throw a bullpen, or if you are even a catcher. Once you have completed your throwing for the day, follow up with one of these strengthening programs.
How much weight should I be using?
Whether you have access to bands and or weights, make sure you start out light enough that your form is correct. These exercises are not about how much weight can be moved. Recommended would be to start around 3lbs. for both bands and weights.
Arm Care for Overhead Athlete's