Pro Elite Strength and Conditioning
Pitcher 365 Training
The Pitcher 365 Training program has been curated for pitchers looking to improve their on-field performance through a comprehensive strength & conditioning program.
Through the Pitcher 365 Training, pitchers should see a number of benefits including, but not limited to:
- Improved Pitching Velocity
- Improved Arm Health
- Increased Control
- Increased Stamina
- Improvement in Mechanical Efficiency
These will be achieved by improving strength, explosiveness, speed, total body conditioning, recovery, mobility, stability, & proprioception.
The Pitcher 365 Training program is programmed in 3-week blocks to account for the time of year to ensure the safest improvement all 365 days a year. It will account for the sport-specific volume both in & out of season.
This program is limited to strength & conditioning. This program DOES NOT include any throwing or baseball specific drills.
As much as we would like to, we cannot avoid all injuries. This program does not prevent injuries, however, through training our likelihood of injury & severity of injury can be reduced.
By purchasing Pitcher 365 Training you are agreeing to the following statement:
By using this program I understand that there is an inherent risk of injury. I understand Pro Elite Stength & Conditioning, Pro Performance, TrainHeroic, and all of those involved in the creation & writing of the program are not liable. I understand that although coaching is available through the app, my training will largely be independent unless an outside entity is used. I also understand that this is a strength & conditioning only program, and does not include any baseball specific drills, throwing, etc.
Features7 sessions per week
Must use App app to view and log training
Team Training
A1
Foam Roll
1 x 3:00
A2
Shoulder Mobility - Lax Ball
1 x 3:00
B1
Quadruped Hip CARs
3 x 3
B2
Shoulder CARs - Kneeling
3 x 3
C1
90/90 Wall Slides
3 x 5
C2
HK T-Spine Openers
3 x 5
D
Lat Stretch w/Rotation - Band
3 x 30
E
90/90 Hip Switch with Hinge
3 x 5
F
Banded Ankle Dorsiflexion Mobilization
3 x 10
G
Scorpion
3 x 5
H
Recovery Breathing
1 x 10
Prep
A
Weight Room Active Prep
10 yards each of: Heel to Toe Walk Ankle Impact Walk Forward Lunge w/Rotation Reverse Lunge w/OH Reach Lateral Lunge Inchworm Linear Pillar Skips 2x10 Lateral Pillar Skips x10 each
B1
Reaction Sprint
1 x 10 @ 15
B2
Loaded Lateral Bound - MB
4 x 3 @ 10, 8, 6, 4 lb
C1
Split Squat - Safety Bar
3 x 3
C2
Inverted Row
3 x 8
D1
Physioball Leg Curl
3 x 10
D2
Arnold Z Press - Dumbbell
3 x 5
D3
Y's
3 x 5
D4
T's
3 x 5
D5
C's
3 x 5
A1
Foam Roll
1 x 3:00
A2
Shoulder Mobility - Lax Ball
1 x 3:00
B1
Quadruped Hip CARs
3 x 3
B2
Shoulder CARs - Kneeling
3 x 3
C1
90/90 Wall Slides
3 x 5
C2
HK T-Spine Openers
3 x 5
D
Lat Stretch w/Rotation - Band
3 x 30
E
90/90 Hip Switch with Hinge
3 x 5
F
Banded Ankle Dorsiflexion Mobilization
3 x 10
G
Scorpion
3 x 5
H
Recovery Breathing
1 x 10
Prep
A
Active Prep 3
4 way dead bug 3 reps each by 3 second holds Quadruped Thoracic Rotation 3 reps half Tactical Frog Rocks 3 reps each Inchworm + Down Dog + Reach 3 reps each 90/90 hip swtich x 3 jump rope 50 double/25 single each x 2 rounds
B1
Hip Turn to Sprint
3 x 10 @ 10
B2
Step Behind Shot Put - Medball
4 x 3 @ 10, 8, 6, 4 lb
C1
Isometric Rack Pull - Trap Bar
3 x 6
C2
Speed Deadlift - Banded Trap Bar
3 x 3 @ 50 %
D1
DB Chest Fly
3 x 5
D2
Rear Delt Raise
3 x 5
D3
Hanging Knee Raise
3 x 5
A1
Foam Roll
1 x 3:00
A2
Shoulder Mobility - Lax Ball
1 x 3:00
B1
Quadruped Hip CARs
3 x 3
B2
Shoulder CARs - Kneeling
3 x 3
C1
90/90 Wall Slides
3 x 5
C2
HK T-Spine Openers
3 x 5
D
Lat Stretch w/Rotation - Band
3 x 30
E
90/90 Hip Switch with Hinge
3 x 5
F
Banded Ankle Dorsiflexion Mobilization
3 x 10
G
Scorpion
3 x 5
H
Recovery Breathing
1 x 10
A1
Foam Roll
1 x 3:00
A2
Shoulder Mobility - Lax Ball
1 x 3:00
B1
Quadruped Hip CARs
3 x 3
B2
Shoulder CARs - Kneeling
3 x 3
C1
90/90 Wall Slides
3 x 5
C2
HK T-Spine Openers
3 x 5
D
Lat Stretch w/Rotation - Band
3 x 30
E
90/90 Hip Switch with Hinge
3 x 5
F
Banded Ankle Dorsiflexion Mobilization
3 x 10
G
Scorpion
3 x 5
H
Recovery Breathing
1 x 10
Prep
A
Throwing Prep 1
In Place x3/side: Reverse Lunge with Overhead Reach Elbow to Ankle with Rotation Cossack Squat 10yds each: Hip Openers/Gates (Forward & Backward) Carioca (Both Ways) Lateral Shuffle (Both Ways) 10 Reps: Low Pogos High Pogos 10yd Sprint x3 Chain Breakers x5s Shark Attacks x5s Arm Circles 3s each (Small, Medium, Large) (Forward & Backward) Trunk Twists x10s
B1
Arch Run
3 x 2
B2
Alt. Leg Box Push Offs
3 x 3
B3
Turn and Burn Scoop - Medball
3 x 3 @ 4 lb
C1
RDL - Trap Bar
3 x 5
C2
Floor Press - Barbell
3 x 5
D1
SA Overhead Walking Lunges
3 x 3
D2
Mixed Grip Pull-Up
4 x 5
D3
Spiderman Plank
3 x 5
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Pitcher 365 Training
Pitcher 365 Training
Pitcher 365 Training
