Million Dollar Arm
California Strength
Baseball , Functional Training, Softball, General FitnessWelcome to the Cal Strength Million Dollar Arm Program—a 4-week strength training regimen crafted by California Strength and designed specifically for baseball pitchers.
Whether you're a seasoned pitcher looking to elevate your game to the next level or an aspiring athlete seeking a program tailored to the unique demands of baseball, the Million Dollar Arm Program is your ticket to maximizing your potential on the mound. Join us as we delve into a 4-week program strategically designed to optimize your strength and power, enhancing your capabilities as a pitcher.
A1
Floor Angel
1 x 20
A2
Prone Overhead Shoulder Arches
1 x 12
A3
Prone Over and Backs
1 x 15
B1
Stability Ball DB Rotator Cuff Catches
2 x 10
B2
Banded Shoulder IR Behind the Backs
2 x 20
B3
Barbell Overhead Iso Holds
2 x 30
B4
Timed Hangs
2 x 30
C
Plate Grip Endurance Test
1 x 1
D1
Overhead Happy Plate Stability Walk
2 x 20
D2
Weighted Banded Bear Crawl
2 x 2 @ 20
E1
Birddog DB Single Arm Row
3 x 16
E2
Single Arm KB Bottoms Up Press
3 x 20
F1
Banded Russian Twist
2 x 20
F2
DB Deadbug
2 x 20
F3
Side Plank Banded Row
2 x 24
G1
Partner Modified Pigeon Band Pulls
2 x 10
G2
Quadruped Bench Hip Internal Rotation
2 x 20
G3
90/90 Hip Rotations
2 x 8
G4
Rear Foot Elevated Hip Flexor Stretch
2 x 30
A1
Side Lying Thoracic Openers
1 x 6
A2
Side Lying Thoracic Windmills
1 x 5
A3
Bench Thoracic Mobility
1 x 30
A4
Forearm Extensor Stretch
1 x 5 @ 5
A5
Forearm Flexor Stretch
1 x 5 @ 5
B1
Banded Ulnar/Radial Deviations
2 x 30
B2
PVC Pipe Pronation/Supination
2 x 30
C1
Eccentric DB Bicep Curl
3 x 6 @ 5
C2
Overhead Cable Tricep Extension
3 x 12
C3
Banded Reverse Curl
3 x 12
D1
Pallof Lateral Walk Hold
2 x 6
D2
Bosu Ball Hole in One
2 x 3
D3
Landmine Hip Rotation
2 x 8
E1
Dynamic Hamstring Band Stretch
2 x 20
E2
90/90 Hip Mobility Row
2 x 20
E3
Hip Circle Glides
2 x 20
E4
Quadruped Hip Glide Outs
2 x 20
A1
Arm Circles
1 x 10
A2
Prone TYLA's
1 x 10
A3
No Money Pull Aparts
1 x 15
A4
Trampoline Force Pushdowns
1 x 5 @ 5
A5
Trampoline Single Arm Force Pushdowns
1 x 3 @ 5
A6
Banded Scarecrows
1 x 12
B1
Landmine Single Arm Split Press
2 x 10
B2
Banded Thrower's Acceleration
2 x 6
C1
Banded Alternating Arm Flutters
2 x 3 @ 10
C2
Bench Ball Catches
20, 30
D1
KB Bottoms Up SA Bench Press
2 x 16
D2
Pull Up 3-Position ISO Hold
2 x 3 @ 5
D3
Partner Banded Face Pull to OH Press
2 x 10
D4
Single Arm Farmers Carry
2 x 60
E1
Half Kneeling Pallof Up N Down Holds
2 x 12
E2
Split Stance Medball Side Toss
2 x 12
E3
Plank Plate Crossover
2 x 30
F1
Standing Hip CARs
2 x 12
F2
Hip Airplane Rotations
2 x 20
F3
Foam Roll Hip Internal Rotation
2 x 20
F4
Headphone Thoracic Rotation
2 x 20
Dave Spitz
USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.
Matthew Esparza
Experienced athletic performance coach with 3 years of experience working with Olympic, professional, collegiate, high school, corporate, and elderly athletes. Looking to expand my experience and provide continuous support to athletes.
Become a Cal Strength Athlete and find out just how good you could be.
Get Million Dollar Arm
