Pro Elite Strength and Conditioning

Coach
Pro Elite Strength Coaches

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 will be updated on a monthly basis 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. 

Features
4 sessions per week
Must use App app to view and log training
Team Training
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
In-Season: Block 1 Week 1 Day 1

Circuit

A

PVC Dislocates x10 PVC Halo x10 (5 clockwise 5 counter-clockwise) Ipsilateral Dead Bugs x5 / side Inchworm +Scap Pushup + Pushup + Down Dog + Hands Walk Back x5 Low Pogos x10 High Pogos x10

B

HK Linear Sprint

3 x 2 @ 10

C

Standing Reactive MB Slam

3 x 3 @ 10 lb

D1

SA Overhead Split Squat - Dumbbell

3 x 5

D2

Hip Airplane

3 x 5

E1

Chin-Ups

3 x 5 @ 5

E2

Superman

3 x 5 @ 3

F1

Push-Up to Cobra to Down-Dog

3 x 5

F2

Bear Crawl Knee Taps

3 x 10

Monday
Mobility / Recovery Day

A

90/90 Belly Breathing

1 x 2:00

B

Foam Roll

1 x 3:00

C

Shoulder Mobility - Lax Ball

1 x 3:00

D

Tactical Frog Stretch

2 x 30

E

Half Pigeon Stretch

2 x 30

F

Childs Pose

2 x 30

G

Deep Squat Stretch

1 x 2:00

H

Quadruped T-Spine Rotations

2 x 10

I

Ankle Dorsiflexion Rock - KB

2 x 10

J

Super Quad Stretch

2 x 30

K1

PVC Dislocates

2 x 10

K2

PVC Halos

2 x 10

Tuesday
In-Season: Block 1 Week 1 Day 2

Circuit

A

PVC Dislocates x10 PVC Halo x10 (5 clockwise 5 counter-clockwise) Ipsilateral Dead Bugs x5 / side Inchworm +Scap Pushup + Pushup + Down Dog + Hands Walk Back x5 Low Pogos x10 High Pogos x10

B1

Loaded Lateral Bound - MB

3 x 3 @ 10 lb

B2

SL MB Slam

3 x 3 @ 10 lb

C1

Speed Sumo Deadlift - Barbell

3 x 3 @ 30, 35, 40 %

C2

4-Way Band Pull-Aparts

3 x 8 @ 30 lb

D1

DB Lateral Step-Up

3 x 5

D2

Handstand Shoulder Taps - Knee Supported

3 x 8

D3

Hollow Hold

3 x 10

Wednesday
Mobility / Recovery Day

A

90/90 Belly Breathing

1 x 2:00

B

Foam Roll

1 x 3:00

C

Shoulder Mobility - Lax Ball

1 x 3:00

D

Tactical Frog Stretch

2 x 30

E

Half Pigeon Stretch

2 x 30

F

Childs Pose

2 x 30

G

Deep Squat Stretch

1 x 2:00

H

Quadruped T-Spine Rotations

2 x 10

I

Ankle Dorsiflexion Rock - KB

2 x 10

J

Super Quad Stretch

2 x 30

K1

PVC Dislocates

2 x 10

K2

PVC Halos

2 x 10

Thursday
In-Season: Block 1 Week 1 Day 3

Circuit

A

PVC Dislocates x10 PVC Halo x10 (5 clockwise 5 counter-clockwise) Ipsilateral Dead Bugs x5 / side Inchworm +Scap Pushup + Pushup + Down Dog + Hands Walk Back x5 Low Pogos x10 High Pogos x10

B1

Bulgarian Split Squat

3 x 5

B2

HK Face Pulls - Band

3 x 5 @ 50 lb

C1

Russian Swings - Dumbbell

3 x 10

C2

Prone Shoulder Press

3 x 10

C3

Athletic Base Anti-Rotation Perturbation

3 x 3 @ 55 lb

Friday
In-Season: Block 1 Week 1 Day 4 

Circuit

A

PVC Dislocates x10 PVC Halo x10 (5 clockwise 5 counter-clockwise) Ipsilateral Dead Bugs x5 / side Inchworm +Scap Pushup + Pushup + Down Dog + Hands Walk Back x5 Low Pogos x10 High Pogos x10

B1

Deficit RDL - Barbell

3 x 5

B2

Groin Squeezes - Physioball

3 x 8 @ 3

B3

Rollout w/Foam Roller

3 x 5

C1

Scap Push-Up

3 x 10

C2

Bird Dog Row - Kettlebell

3 x 5

D1

Foam Roll

1 x 10:00

D2

Shoulder Mobility - Lax Ball

1 x 10:00

Friday
Mobility / Recovery Day

A

90/90 Belly Breathing

1 x 2:00

B

Foam Roll

1 x 3:00

C

Shoulder Mobility - Lax Ball

1 x 3:00

D

Tactical Frog Stretch

2 x 30

E

Half Pigeon Stretch

2 x 30

F

Childs Pose

2 x 30

G

Deep Squat Stretch

1 x 2:00

H

Quadruped T-Spine Rotations

2 x 10

I

Ankle Dorsiflexion Rock - KB

2 x 10

J

Super Quad Stretch

2 x 30

K1

PVC Dislocates

2 x 10

K2

PVC Halos

2 x 10

Saturday
Mobility / Recovery Day

A

90/90 Belly Breathing

1 x 2:00

B

Foam Roll

1 x 3:00

C

Shoulder Mobility - Lax Ball

1 x 3:00

D

Tactical Frog Stretch

2 x 30

E

Half Pigeon Stretch

2 x 30

F

Childs Pose

2 x 30

G

Deep Squat Stretch

1 x 2:00

H

Quadruped T-Spine Rotations

2 x 10

I

Ankle Dorsiflexion Rock - KB

2 x 10

J

Super Quad Stretch

2 x 30

K1

PVC Dislocates

2 x 10

K2

PVC Halos

2 x 10

Join Your Virtual Gym

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Pitcher 365 Training
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Pitcher 365 Training
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Pitcher 365 Training
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Pitcher 365 Training