Training the Power Pitcher A

Training the Power Pitcher A. Eugene Coleman, EdD, CSCS Program in Fitness and Human Performance, University of Houston—Clear Lake, Houston, Texas

SUMMARY professional level (18,39). They are career, he never threw a fastball that good pitching mechanics, mental was clocked at less than 90 mph. You THE POWER PITCHER IS ONE OF toughness, genetics, and strength and cannot run a marathon with a rock in THE MOST EXCITING POSITIONS conditioning. your shoe and you cannot throw as IN THE GAME OF BASEBALL. hard or for as long as Ryan did with SUCCESSFUL INJURY-FREE PITCHING MECHANICS bad mechanics. PERFORMANCE REQUIRES A Most professional pitchers, coaches, COMPREHENSIVE YEAR-ROUND MENTAL TOUGHNESS and scouts believe that if you have the CONDITIONING PROGRAM THAT talent to throw hard, the first step in Mental toughness, according to sport ADDRESSES THE PHYSICAL, achieving your true potential as a psychologists, is having the psycho- METABOLIC, AND MENTAL power pitcher is to develop proper logical strength to maintain focus, REQUIREMENTS OF THE POSITION. pitching mechanics (31,33). Regardless motivation, and self-belief when the of how much talent you have, how going gets hard (19). For a pitcher, it is strong you are, how big you are, or having the confidence that when he INTRODUCTION how flexible you are, you will throw comes to a difficult situation, he does he power pitcher is one of the only as hard and accurately as your not give in. A mentally tough athlete most exciting players to watch mechanics permit. When your me- will achieve relatively consistent per- T in professional baseball. Be- chanics break down, you will not be formances regardless of situational cause he relies primarily on the velocity able to sum the forces to throw hard factors. A mentally tough athlete will of his pitches, sometimes at the ex- and accurately. Without good mechan- retain a confident, positive, optimistic pense of accuracy, there is always the ics, most pitchers will ‘‘muscle up’’ to outlook, even when things are not potential that he will record a high try to throw harder, fatigue, and going well, and will not ‘‘choke’’ under number of strikeouts and walks and increase their risk of injury (32). pressure (23). They deal with distrac- a low number of hits every time he tions without letting them interfere Nolan Ryan was often credited with with optimal focus, tolerate pain and appears in a game. An average Major having near-perfect pitching mechan- League Baseball (MLB) pitcher, for discomfort, remain persistent when the ics (15). He pitched at the Major ‘‘going gets tough,’’ and have the example, will strike out approximately League level for 25 years and pitched 5 batters per 9 innings, whereas a pro- resilience to bounce back from dis- 300 or more innings 2 times in his appointments (23). totypical power pitcher, such as Hall of career (326 innings in 1973 and 334 Fame pitcher Nolan Ryan, may strike innings in 1974). He pitched Recent research has attempted to out one or more every inning. 299 innings in 1977 and 220 or more explore the concept of mental tough- As a strength and conditioning coach innings 14 times in his career. Ryan ness in sport more thoroughly, and it in MLB for the past 30 years, I have threw approximately 180 pitches per seems that, although some people are had the opportunity to work with 3 game for 10 years. He once threw 255 naturally more tough-minded than Hall of Fame power pitchers, numer- pitches in a 13-inning game and 100 others, people can be ‘‘toughened-up’’ ous pitching coaches, managers, and pitches 100 miles per hour (mph) or with the correct approach to training general managers. In addition, I have faster in a single game. Remarkably, (24). In the history of the American 20 years of manning a radar gun, he accomplished all these with only space program, for example, there has charting pitches, analyzing data, and 3 days rest between starts. Today’s seldom been a heart rate greater than evaluating the results of approximately pitchers are allowed 4 days rest 500,000 pitches each year. With these between starts. Ryan is estimated to experiences, I believe that there are have thrown 100,000 pitches at least KEY WORDS: 4 major components to becoming a 90 mph by the time he reached the age baseball; pitcher; training; professional successful power pitcher at the of 30 (31). During his 25-year MLB sports

48 VOLUME 31 | NUMBER 2 | APRIL 2009 Copyright Ó National Strength and Conditioning Association

Copyright © N ational S trength and Conditioning A ssociation. Unauthorized reproduction of this article is prohibited. 100 bpm recorded on an astronaut From a genetics (anthropometric and old, tall and short, big and small, right during liftoff, splash down, or landing physiological characteristics) stand- handed and left handed, and U.S. and (21). NASA officials believe that think- point, I have come to 5 conclusions foreign born. Although there are no ing patterns are the result of repetition about power pitchers. After these are ideal height or weight requirements, (rep), and they have designed pro- discussed, you will be able to examine scouts tend to favor taller pitchers grams that train both the body and the tables that display a 4-phase, year- with better leverage. Data in Table 1 mind. One of their goals is to identify round strength and conditioning pro- indicates that, regardless of age, height, the thinking patterns that they want gram for the power pitcher. or weight, most power pitchers had astronauts to use under pressure and First, there are power pitchers and no more than 12–13% body fat (8). then practice them over and over in power throwers. A power pitcher can Third, pitching is an anaerobic power a simulator so that when a difficult throw at least 95 mph, can locate his event (29). The act of throwing situation arises, the training will auto- fastball, and has a fastball that moves. a baseball occurs in less than 5 seconds matically kick in and the astronauts will He never gives in to the hitter, can from windup to release. Once released, not give in or ‘‘freak out’’ (21). throw his second best pitch for a strike, a 90- to 95-mph pitch will travel from Sport psychologists contend that men- can hit the corner of the plate with pitcher’s mound to home plate in tally tough athletes will play the way almost every pitch, and can throw approximately 0.40 seconds or less they train, and training should focus a pitch for a strike when behind in the (8). The typical MLB pitcher will on building physical fitness, mental count. A power thrower, on the other throw 15 pitches per inning, and strength, and resilience. Jones (19), for hand, can also throw at least 95 mph, starting pitchers are required to per- example, found that mentally tough but he cannot locate the pitch. He form sustained high-intensity activity athletes were able to maintain technique cannot throw his second best pitch for for 6–9 innings per game and will and effort while experiencing physical a strike. He throws every pitch as hard throw no more than 135–150 pitches (e.g., fatigue) and emotional pain result- as he can and tries to throw harder in a complete game (6). Relievers ing from failure. Dorfman (10) suggests when behind in the count. The harder perform high-intensity activity for that harsh experiences toughen one’s he throws, the less his ball moves (i.e., it a much shorter period (1–2 innings) spirit to endure the dilemmas of life, and tends to flatten out at higher velocities). but may pitch on consecutive days. success is achieved through effort. This makes it easier for the batter to MLB rules allow a pitcher to rest no Therefore, by knowing one’s limitation track the ball and hit it (10). more than 12 seconds between pitches boundaries, realistic goals can be suc- Second, power pitchers can be starters when no runners are on base (25). cessfully accomplished, which in turn or relievers and can come in all ages, Thus, the act of pitching relies primar- establish new goals leading to further sizes, and shapes. They are young and ily on the ATP-PC system for energy success by developing mental toughness. A pitcher should train to compete by putting himself in very challenging situations where he has to work at not Table 1 ‘‘giving in.’’ Pitchers should challenge Age and body composition of power pitchers (8) themselves and develop the attitude that Player Age (y) Height (in.) Weight (lb) Body fat (%) failure is not an option. Clemens 35 76 235 12.0 GENETICS Loehr (23), a sport psychologist, says Dotel 27 72 215 12.1 that ‘‘talent is your genetic potential Jenkins 38 77 210 12.3 and it’s a gift. You can’t take credit for it. You didn’t earn it. You inherited it. Johnson 36 82 225 11.8 Being born with talent is like winning Kile 32 72 212 12.2 the lottery.’’ Having talent, evens out a lot; however, there is no guarantee Lidge 30 77 210 11.9 for success. Success depends on how Oswalt 30 72 185 10.7 you use your gift. If you take it for granted and are content with being on Pettitte 34 77 225 12.5 the team and making an occasional Richard 28 80 239 10.6 contribution, you will never achieve Ryan 35 74 212 12.1 your true genetic potential. But if you work on your talent, even if it is Seaver 32 73 195 12.2 marginal, you can reach your potential Wagner 29 71 203 11.8 and be successful.

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(3). A high level of aerobic fitness is not rotational velocities, throwing veloc- but most of the movements at the hip, required. Average aerobic capacity of ity decreased by 10% (16). Therefore, trunk, legs, and arms that drive this MLB pitchers is between 45 and 50 the hypothetical example in Table 2 action occur primarily in the frontal mL/kg/min (7). An adequate level of illustrates the importance of core and transverse planes (11,17). Fielding aerobic fitness is needed to help strength in helping a pitcher achieve movements also occur in all 3 planes. pitchers recover between pitches and maximum throwing velocity. Assume, The primary movements in pitching to pitch into the later innings of the for example, that it takes 1,000 pounds are flexion, extension, and rotation. game (29). Research indicates that this of force to throw a baseball 95 mph. The dominant muscles involved are level is better achieved through high- If pitcher 1 can generate 500 pounds the gastrocnemius, soleus, quadriceps, intensity interval training than through of force in his legs, 300 pounds in his hamstrings, gracilis, gluteals, psoas, steady-state, long aerobic training (4). core, and 200 pounds in his arm/ iliacus, sartorius, rectus femoris, obli- Fourth, muscular strength is important, shoulder and can synchronize the ques, erector spinae, splenius capitis, but power, symmetry, and local mus- movements of these 3 segments, he intransversarii, interspinales, pectorals, should be able to generate 1,000 deltoids, latissimus dorsi, serratus an- cular endurance are more important pounds of force. Pitcher 2 with similar terior, rotator cuff, pronator teres and than absolute strength (22). Pitchers leg and upper-body strength but less quadratus, supinators, flexor carpi, need strength and power to throw hard core strength should not be able to flexor digitorum, profundas, extensor on a given pitch and power endurance generate 1,000 pounds of force and carpi, and extensor and flexor pollicis to throw hard 100–150 times per game. should not be able to achieve a velocity (17,28). These muscles work both Symmetry in muscular strength, both of 95 mph. concentrically and eccentrically to contralateral and ipsilateral, will help produce force, reduce force, and stabi- ensure muscle balance and reduce the Power pitchers do not have to be able lize the joints from windup through risk of injury (37). Because strength and to bench press 300 lb or squat 400 lb to follow-through (40). Pitching, accord- size are related, some degree of be successful. The ball weighs only ing to Pappas et al. (26), ‘‘is a total body hypertrophy is needed, especially in 149 g (5.5 oz). The primary focus activity with sequential activation of the legs. However, too much size, should be on total body strength, not body parts through a link system especially in the upper body, can limit how much can be lifted compared with which, in a right-handed pitcher, goes range of motion and the ability to someone else. Total body strength from the left foot to the right hand. apply force in a controlled manner (17). should help the pitcher throw hard, Through the coordinated action of all In pitching, the body can be viewed as locate his pitches, stay balanced, move body segments, ballistic energy is a 3-link chain. The forces involved in efficiently, and resist injury (11,31). applied to the baseball resulting in pitching are initiated in the legs and Pitchers also need muscle symmetry the greatest velocity at the time of then transferred through the trunk to and flexibility to help improve function release.’’ the shoulders, arms, forearms, and and protect against injury (11,17). hands where they are applied to the Flexibility increases the range of mo- YEAR-ROUND STRENGTH AND ball (11,17,26,27). Data indicate that tion over which force can be applied by CONDITIONING PROGRAM MLB pitchers possess more leg strength each link in the kinetic chain. Pitchers Proper conditioning is what allows and less upper-body strength than tend to have increased external rota- a power pitcher to get maximum use position players (5). Major League tion and decreased internal rotation of of his talent inning after inning, game pitchers can lift approximately 1.6 times the throwing shoulder when measure- after game, and year after year. It is not their total body weight in the back ments are taken at 90° of shoulder uncommon to see a young pitcher with squat and 3 times their body weight in abduction (32). talent and perfect mechanics throw the leg press but can bench press only Fifth, pitching is a multiplane activity. hard for 3–4 years and then become 80% of their body weight (7). The ball is thrown in the sagittal plane, a finesse pitcher. Their career as Although authorities (8,14,30,35,36,38) agree that pitchers must have sufficient core (abdominal, oblique, and low Table 2 back) strength to effectively transfer Sample of segment strength and force production the forces that are initiated in the lower body to upper body where they are Pitcher 1 Force (lb) Pitcher 2 Force (lb) applied to the ball, no data exists to Hips/legs 500 Hips/legs 500 indicate how much core strength is Trunk 300 Trunk 200 needed. However, data suggests that if a pitcher’s lead arm is strapped to Arm/shoulder 200 Arm/shoulder 200 the side of his body, prohibiting the Total 1,000 Total 900 ability to produce greater angular torso

50 VOLUME 31 | NUMBER 2 | APRIL 2009

Copyright © N ational S trength and Conditioning A ssociation. Unauthorized reproduction of this article is prohibited. a power pitcher can be summed up by Table 3 what Mozart wrote as he was dying at Phase I: postseason—active rest; length 3À4 weeks; goal: recovery. Train 3 age 35, ‘‘I have come to the end times per week without having had the enjoyment of my talent’’ (34). Activity Exercise and drills Why do young pitchers lose velocity? Warm-up 1 3 10 of each exercise Movement preparation: Specificity of training—‘‘Use it or lose prisoner squats, jumping jacks, lateral it’’. We know empirically that sprinters lunge, seal jumping cannot maintain speed by jogging and jacks, reverse lunge shot putters cannot maintain power with twist, cross with circuit weight training. Likewise, jumping jacks, open a power pitcher cannot maintain his and close the gate, velocity by doing 3 sets of 10 reps with RDL, ankle flips, pogo 70% in the weight room and jogging jumps, good morning, for 20 min/d. Power pitchers must trunk twist, arm circles, train for both strength and power and Spiderman, inch worm (39) throw the baseball maximally with good mechanics. Core stabilization 2 3 10 of each; 10- to Daily core circuit: hip 15-s planks bridge, stick crunch, On the basis of the professional reverse crunch, Cook experience of the author and current hip lift, front plank, trends in research, the year-round side plank, quadruped strength and conditioning program alternating arm and outlined in Tables 3–8 is designed to leg extension, help prepare the power pitcher for Superman (2) a season of professional baseball. The Strength CWT; body weight or Step-up, inclined row, reader will note that there are no heavy DBs as resistance—2 3 squat, push-up or chest exercises, overhead lifts, or some 8 in week 1, 3 3 10 in bench press, RDL, competitive weight lifting exercises, week 2, 3 3 12 in calf raise (9) such as power cleans and snatches weeks 3 and 4 included in the program. Research Shoulder/scapula 2 3 8 with no weight; add Prone shoulder circuit: suggests that most professional pitch- 2 reps per week up to Y, T, W, L, push-up ers have some degree of shoulder 16 reps of each plus (2) instability (12). Adding heavy chest and overhead lifts could increase Metabolic training 3 times per week Workout 1: 10 easy poles shoulder instability and increase the Workout 2: bicycle 20 min risk of posterior impingement syn- Workout 3:10 3 100 yd drome (20). Although there is no in 10 min (9) question of the inherent value of strength training exercises as tool to Cooldown/flexibility 2–3 reps hold each for Daily dozen: kneeling increase explosive power, they have 10–15 s hip stretch, butterfly a high technical demand and require groin, hook and look, buttocks stretch, seated more supervisory personnel than most quad stretch, seated professional baseball teams have. They hamstring, bent knee also require a training background level leg drops, bent knee of proficiency that most professional hip drops, thoracic pitchers do not possess. stretch, inch worm, shoulder, forearm (9) The year-round strength and conditioning program is divided into 4 Rep = repetition; RDL = Romanian deadlift; CWT = circuit weight training; DB = dumbbell. training phases: postseason, off-season, preseason, and in-season (5,8). Each phase has specific fitness and perfor- contains workouts designed to allow endurance, power, metabolic fitness, mance objectives and is more difficult the athlete to warm-up and improve flexibility, and mental toughness. and more sport specific than the pre- flexibility, core strength and stability, Workouts are designed to get the vious one. The annual program muscular strength, local muscle pitcher in ‘‘game shape’’ by opening

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Table 4 Phase II: off-season (cycle I)—general conditioning; length 4 weeks; goal: base level of strength and conditioning to prepare for strength phase. Train 3 times per week

Activity Exercise and drills Warm-up 1 3 10 of each Movement preparation (39) Core stabilization 2 3 10 of each; 10- to Daily core circuit—SB circuit: SB crunch, 15-s planks SB roll out, SB jackknife, SB rocky twist (2) Strength (9) CWT (3 3 10) Squat, DB bench, step-up, lat pull, SLDL, DB incline bench press, standing calf raise, seated row, lunge, shrug, triceps press, arm curl (9) Shoulder/scapula 2 3 8 3 3–5 lb Prone shoulder circuit: Y, T, W, L, push-up plus (2) Wrist and hand Superset (1 3 10) of Forearm circuit: wrist flexion/wrist extension; radial each exercise flexion/ulnar flexion Hand circuit: hand grip/rice drill; wrist roller/wrist twist (10) Metabolic training 3 times per week Workout 1: Tempo 8 3 100 yd; add 1 rep every 2 wk Workout 2: 10 3 100 yd in 10 min Workout 3: 10 3 100 yd in 15–18 s; 45-s rest; add 1 rep every 2 wk (10) Cooldown/flexibility 2–3 reps hold each for Daily dozen (9) 10–15 s

Rep = repetition; SB = stability ball; SLDL = straight-leg deadlift. day, reduce the risk of injury, and training) designed to prepare the athlete of 16 reps in each position (64 total reps). maintain a high level of fitness and for opening day. The training year ends When 64 reps can be completed, the performance throughout the season. with a 16- to 20-week in-season participant will return to sets of 8 with Workouts in each phase start with (maintenance) phase. Training variables 3–5 lb dumbbells or tubing throughout a dynamic warm-up to increase body (frequency, duration, intensity, volume, the remainder of the training year. temperature, allow full joint range of rest, and recovery) will vary in accor- The forearms and hands are trained at motion, reduce the risk of injury, and dance with the specific goals and the end of the strength workout to increase the chance for optimal per- objectives of each phase. ensure that the participant has suffi- formance. They end with exercises Shoulder strength and stability are cient grip strength to perform the designed to improve flexibility (9,14). maintained year-round through the use strength training exercises. Workouts Core strength and stabilization are of the prone shoulder circuit (8). Because are held 3–4 times per week during the trained in each workout. These exer- these exercises recruit a small muscula- off-season and preseason and 2 times cises will vary from phase to phase to ture, it is not necessary to use a heavy per week during the in-season using allow for development of all core and resistance to stimulate the overload a superset format. Wrist flexion and stability muscles. needed to gain strength (13). Shoulder wrist extension exercises are paired The strength training program follows exercises are performed 3–5 times per with radial flexion (deviation) and a periodization model in which the week after exhausting the major muscle ulnar flexion (deviation) exercises. training year starts in the postseason groups first or after throwing. This Wrist roller exercises are paired with with a 3- to 4-week period of active rest. sequence allows concentration on the wrist twist exercises. Weights are held The off-season training phase is 12 small muscles of the rotator cuff when in the hands, not in the fingers, to weeks in length and consists of an initial lifting and avoids rotator cuff fatigue ensure that the small finger muscles do 4-week conditioning (cycle I: prepara- before throwing (1). The prone shoulder not fatigue too soon. Workouts con- tory) cycle followed by a 4-week circuit starts in the postseason with 2 sets clude with grip exercises and rice drills strength (cycle II) and a 4-week power of 8 reps of each exercise with no weight to improve grip and finger strength. (cycle III) cycle. The preseason is a 6- and no rest between exercises. Partic- Plyometric drills are started in the week strength and power phase (spring ipants will add 2 reps per week, up to sets second cycle of the off-season phase

52 VOLUME 31 | NUMBER 2 | APRIL 2009

Copyright © N ational S trength and Conditioning A ssociation. Unauthorized reproduction of this article is prohibited. Table 5 Phase II: off-season (cycle II)—strength; length 4 weeks; goal: increase strength and prepare for a power phase. Train 4 times per week

Activity Exercise and drills Warm-up 1 3 10 of each Movement preparation (39) Core stabilization 2 3 10 of each; 15- to Daily core circuit: SB circuit (2) 20-s planks Medicine ball core strength (2) 2 3 10 each side Workout 1: flexion circuit—kneeling 2-hand chest pass, kneeling 1-hand chest pass, ½ kneeling 1-hand chest pass, standing 2-hand chest pass, standing 1-hand chest pass Workout 2: lateral flexion circuit—standing ¼ chop, standing ½ chop, standing full chop, kneeling overhead throw Workout 3: rotation circuit—kneeling lateral pass, ½ kneeling lateral pass, standing lateral pass, standing reverse lateral pass Workout 4: power circuit—standing overhead 1-bounce, kneeling overhead 1-bounce, ½ kneeling overhead 1-bounce, lunge overhead 1-bounce Plyometrics (2) 3 3 5 each Workouts 1 and 3: box jump circuit—jump up and walk down 12, 18, 24 and 30$ boxes, box pop-up, box crossover Workouts 2 and 4: in-place jump circuit: squat jump, tuck jump, split-squat jump, scissors jump Strength (9) 4-day split: core lifts 4 3 6–8*; Workouts 1 and 3: squat,* SLDL,* lunge, SB leg assist lifts 3 3 8–10 curl, step-up, standing calf raise, 1-leg squat Workouts 2 and 4: DB bench,* lat pull,* DB incline bench press,* seated row,* shrug, triceps press, arm curl Shoulder/scapula 2 3 8 3 3–5 lb of each Prone shoulder circuit (2) Wrist and hand (9) Superset (1 3 10) of each exercise Workouts 1 and 3: forearm circuit Workouts 2 and 4: wrist circuit Metabolic training (9) 5 times per week Workout 1: add 1 rep every 2 wk; 4 3 100 (18:40 s), 4 3 200 (30:90 s), 4 3 100 yd (18:40 s); 3-min rest between sets Workout 2: 10 3 100 in 10 min Workout 3: add 1 rep every 2 wk; shuttle 2 3 200 (40:120 s) Workout 4: add 1 rep every 2 wk; 2 3 10 3 50 yd (6:30 s); 3-min rest between sets Workout 5: 150-yd shuttles; 3-min rest between sets; 6 3 25 yd (60 s), 5 3 30 yd (60 s), 3 3 50 yd (60 s), 2 3 75 yd (60 s) Cooldown/flexibility 2–3 reps hold each for 10–15 s Daily dozen (9)

Rep = repetition; SB = stability ball; SLDL = straight-leg deadlift.

*Core lifts.

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Table 6 Phase II: off-season (cycle III)—power phase; length 4 weeks; goal: increase strength and power and prepare the preseason phase. Train 5 times per week

Activity Exercise and drills Warm-up 1 3 10 of each Movement preparation (39) Shoulder/scapula 2 3 8 3 3–5 lb of each Prone shoulder circuit (2) Core stabilization 2 3 10 of each; 30-s planks Daily core circuit: SB circuit (2) Medicine ball core 2 3 10 of each to each side Workout 1: ﬂexion circuit strength (2) (5 moderate and 5 explosive) Workout 2: lateral circuit Workout 3: rotation circuit Workout 4: power circuit Plyometrics (2,9) 2 3 5 each Workouts 1 and 3: hurdle circuit—forward hurdle jumps, lateral hurdle jumps, forward hurdle hops, lateral hurdle hops Workouts 2 and 4: MD circuit—chest pass, 2-hand overhead throw, squat and chest throw, underhand throw, backward throw, 2 jumps and throw, discus throw Strength (9) 4-day split; core 4 3 6*; Workouts 1 and 3: squat,* SLDL,* lunge, SB leg curl, assist 3 3 6–8 step-up, standing calf raise, 1-leg squat Workouts 2 and 4: DB bench,* lat pull,* DB incline bench press,* seated row,* shrug, triceps press, arm curl Wrist and hand (9) Superset (1 3 10) of each Workouts 1 and 3: forearm circuit exercise Workouts 2 and 4: hand circuit Metabolic training (9) 5 workouts per week Workout 1: jungle drill (50-yd sprint down and jog back after each exercise)—10 times prisoner squats, 20 times side to sides, 10times lunge with twist, 10 times RDL, 30 times jumping jack series, 20 times mountain climbers, 10 times squat jumps, 20 times split-squat jumps, 20 times scissor jumps, 10 times T-runs Workout 2: shuttle run—2 3 300 yd in 60:180 s; add 1 rep every 2 wk Workout 3: 6 3 100 (18:40 s), 4 3 200 (30:90 s), 6 3 100 yd (18:40 s); add 1 rep every 2 wk Workout 4: sprint down and jog back—5 3 25, 4 3 50, 3 3 75, 2 3 100; 1-min rest between sets Workout 5: 10 3 100 in 10 min Cooldown/ﬂexibility 2–3 reps hold each for 10–15 s Daily dozen (9)

Rep = repetition; SB = stability ball; MD = medicine ball; SLDL = straight-leg deadlift; DB = dumbbell.

*Core lifts.

after the athlete has developed a sound and hops and medicine ball throws. running drills and bicycle work using fitness base and continued throughout Workouts are held 2 times per week in an interval training format designed to the year. Drills start with simple box the off-season and preseason and once improve both aerobic and anaerobic jumps and in-place jumps to teach basic per week during the in-season phase. fitness. Training starts with a prepara- takeoff and landing procedures and Metabolic fitness is developed and tory period of primarily endurance proceed to multidirectional hurdle jumps maintained year-round with on-field training. Over time, distance is

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Copyright © N ational S trength and Conditioning A ssociation. Unauthorized reproduction of this article is prohibited. Table 7 Phase III: preseason—strength and power phase; length 6 weeks; goal: increase strength and power and prepare the in-season phase. Train 6 times per week

Activity Exercise and drills Warm-up 1 3 10 of each exercise Movement preparation (39) Shoulder/scapula 2 3 8 3 3–5 lb of each Prone shoulder circuit (2) Core stabilization 2 3 10 of each; 30-s planks Daily core circuit: SB circuit (2) Medicine ball 2 3 10 of each to each side Workout 1: ﬂexion circuit core strength (2) (5 moderate and 5 explosive); 30-s planks Workout 2: lateral circuit Workout 3: rotation circuit Workout 4: power circuit Plyometrics (2) 2 3 5 each Workout 1: box jump circuit Workout 2: in-place jump circuit Strength (9) 4-day split; core:* 4 3 6–8; Workouts 1 and 3: Squat,* SLDL,* assist: 3 3 8–10 lunge, SB leg curl, step-up, standing calf raise, 1-leg squat Workouts 2 and 4: DB bench,* lat pull,* DB incline bench press,* seated row,* shrug, triceps press, arm curl Wrist and Hand (9) Superset (1 3 10) of each exercise Workouts 1 and 3: forearm circuit Workouts 2 and 4: hand circuit Metabolic training (9) 6 times per week Workout 1: 10 times jungle drill Workout 2: 10 3 100 yd in 10 min Workout 3: sprint down and jog back (5 3 25; 4 3 50; 3 3 75; 4 3 50; 3 3 75; 2 3 100 yd) Workout 4: add 1 rep every 2 wk; 6 3 100 (18:40 s); 4 3 200 (30:90 s); 6 3 100 yd (18:40 s) Workout 5: shuttle 2 3 300 yd (60:180 s) Workout 6: 10 3 100 yd in 10 min Cooldown/ﬂexibility 2–3 reps hold each for 10–15 s Daily dozen (9)

SB = stability ball; SLDL = straight-leg deadlift; DB = dumbbell. gradually replaced with days of interval length and prevent long-term overuse Each workout starts with movement training in which volume (distance) is injury (2). Each stretch is held for 6–10 preparation exercises and ends with reduced and intensity is increased. seconds and is performed 3–5 times. ﬂexibility exercises. Core training con- Shuttle runs introduced in the second Phase I (Table 3) is a postseason phase sists of 2 sets of 10 reps of the daily core cycle of the off-season phase to that begins immediately after the circuit. Core stability is developed by improve lateral speed and agility. conclusion of the regular season. It is performing bridging, plank, quadruped, Jungle drills are introduced in the third a 4-week recovery cycle designed to and prone exercises. Strength training cycle of the off-season phase to help the athlete recover both physi- utilizes a circuit weight training format. improve mental toughness (Table 6). cally and mentally from the stress and Athletes perform 2 sets of 8 reps of 5–6 Each workout concludes with a 10- to strain of the previous season. Workouts exercises designed to work muscle 12-minute cooldown period in which are held 2–3 times per week and are groups that provide balance and sup- the athlete performs a series of static designed to help the athlete maintain port in week 1, move to 3 sets of 10 in stretches (daily dozen) to restore tissue general ﬁtness. week2and3setsof12inweeks3and4.

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Table 8 Phase IV: maintenance phase—length 16À20 weeks; goal: maintain strength and power throughout the season. Train 4 times between starts

Activity Exercise and drills Warm-up 1 3 10 of each Movement preparation (39) Shoulder/scapula 2 3 8 3 3–5 lb of each Prone shoulder circuit (2) Core stabilization 1 3 10–20 of each; 30-s planks Daily core circuit: SB circuit (2) Medicine ball 1 3 10 of each to each side Workout 1: flexion and rotation circuit core strength (2) (5 moderate and 5 explosive) Workout 2: lateral flexion and power circuit Strength (9) 3 workouts per week; core: Workout 1: squat, SLDL, lunge, SB leg curl, 3–4 3 8–10; assist: 2–3 3 step-up, standing calf raise, 1-leg squat 10–12 Workout 2: DB bench, lat pull, DB incline bench press, seated row, shrug, triceps press, arm curl Workout 3: body weight split squat, box split squat, step-up; RDL, 1-leg squat Wrist and hand (9) Superset (1 3 10) of each exercise Workout 1: forearm circuit Workout 2: hand circuit Metabolic training (9) 4 times between starts Workout 1: 10 3 100 yd in 10 min Workout 2: 10 times jungle drill Workout 3: 2 3 200, 3 3 100, 4 3 50, 5 3 25 yd Workout 4: 10 3 50 yd Cooldown/flexibility 2–3 reps hold each for 10–15 s Daily dozen (9)

SB = stability ball; SLDL = straight-leg deadlift; DB = dumbbell; Rep = repetition.

Resistance is provided by dumbbells exercises, the athlete will use the daily daily core stabilization circuit (2 3 10) and/or body weight and will not core circuit and stability ball exercise plus alternate days of medicine ball exceed 70% of the athlete’s 1 repetition circuit to enhance core strength and exercises that work the core in flexion, maximum (1RM). Shoulder strength stability. Strength training utilizes a cir- lateral flexion, or rotation (2). Plyo- and stabilization are developed by cuit weight training format and partic- metric exercises will be introduced in performing 2 sets of 8 reps of the ipants will complete 3 sets of 8–10 reps this cycle, with participants performing prone shoulder circuit with no weight of each exercise with a load not to box jumps (jump up and walk down) and no rest between exercises. Meta- surpass 80% of 1RM. Shoulder exer- and in-place jumps on alternate days. bolic fitness is maintained with running cises consists of 2 sets of 8 reps of the Strength training utilizes a 4-day split and/or cycle workouts. Static stretch- prone shoulder circuit with 3–5 lb routine with alternate strength work- ing exercises (daily dozen) are used to dumbbells. Wrist and hand exercises outs for the lower and upper body. maintain flexibility. will be superset for 1 set of 10 reps of Athletes will start with 4 sets of 10 reps Phase II (preparatory phase) is the first each exercise. Each workout will end for multi-joint exercises and 3 sets of 10 part of the off-season annual training with running drills and flexibility reps for single-joint exercises. As the program and consists of three 4-week exercises. Running consists of tempo program moves through the strength training cycles. Cycle I (Table 4) is running and interval drills to develop phase, athletes will drop reps for multi- designed to help the athlete achieve a base of sprint-related conditioning. joint exercises to 6–8 reps and single- a base level of conditioning, improve Cycle II (Table 5) is designed to joint exercises to 8–10 reps. The load exercise technique, and prepare the improve total body strength. Partici- will not exceed 85% for multi-joint neuromuscular and cardiorespiratory pants will be trained 4 times per week. exercises and 80% for single-joint systems for the harder work to come in After completing the movement prep- exercises. By the end of the strength the weeks that follow. After complet- aration exercises, participants will work cycle, the athlete will be prepared to ing the movement preparation the core. Core exercises include the enter the power cycle, which will again

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Copyright © N ational S trength and Conditioning A ssociation. Unauthorized reproduction of this article is prohibited. require an increase in load while Phase IV (Table 8) is a 16- to 20-week game. The preparation for a starter and decreasing the reps per set. Metabolic in-season program designed to main- reliever is very similar from the post- training (aerobic and anaerobic fitness) tain the improvements in fitness de- season through the preseason. The will be expanded to 5 times per week veloped during the previous phases. major difference is in the frequency of including 2 days of interval running Because most starting pitchers at the their training workouts during the and 2 days of shuttle runs (days 3 and professional level will pitch every fifth season. Relievers tend to work out 3–4 5) designed to improve lateral speed day, this phase utilizes 4 workouts hours before the start of a game using and agility and help build mental between each start. The first workout the same warm-up, shoulder, core, and toughness. will be held the day after the partici- strength workouts as starters. Strength pant pitches in a game (day 1) and the workouts are performed using a split Cycle III (Table 6) is a 4-week power last workout will held the day before routine after a 2 day on and 2 day off phase. Core workouts are similar to the next start (day 4). Each workout routine. Relievers will use the same those in the previous cycle plus a day of will start with a warm-up and conclude metabolic training drills as starters but explosive multiplane movements with a cooldown/flexibility period. will perform approximately one-half (slams). Plyometric workouts use al- Participants will perform 1 set of 10–20 the volume. ternate days of forward and lateral reps of core stabilization circuit each CONCLUSIONS jumps and hops and explosive medi- day and a set of 10 reps of different cine ball passes and throws. Strength Power pitching is an explosive action. medicine ball exercises that work the It requires a comprehensive high- training continues to use a 4-day split. core in multiple planes on days 1 and 2. intensity/explosive training program Repetitions will be reduced to 3–6 for Most starting pitchers will also throw for the total body. Positive or appro- multi-joint exercises with loads of a bullpen session on day 2. priate thinking patterns, used by NASA 85–90% of maximum and 6–8 reps Strength training workouts will be held astronauts and endorsed by sport for single-joint exercises with loads of on days 1, 2, and 3, with days 1 and 3 psychologists, are the result of repeti- 80–85% of maximum. Loads will devoted to lower-body exercises and tion. Power pitchers should train both continue to increase for the duration day 2 devoted to upper-body exercises. the body and the mind by using drills of the cycle until the athlete peaks just The training load for days 1 and 2 will that simulate the intense pressures before the conclusion of the cycle. be 3–4 sets of 8–10 reps of multi-joint required during game situations. The Metabolic training continues to occur exercises and 2–3 sets of 10–12 reps of strength training, conditioning, and 5 times per week with an increase in single-joint exercises, with 70–75% of various drills detailed in Tables 3–8 the intensity of the 2 workouts (days maximum. Day 3 consists of body should help the power pitcher or any 1 and 4) designed to build mental weight lower-body strength exercises athlete ‘‘train to not give in.’’ Failure to toughness. and/or in-place plyometric jumps and adequately prepare the power pitcher can inhibit optimal performance and Phase III (Table 7) is a 6-week pre- hops and medicine ball throws and increase the risk of injury. season strength and power phase slams. designed to get the pitcher game ready Starting pitchers run 4 times between A. Eugene for opening day. Workouts are ex- starts. Running drills mimic the phys- Coleman is pro- panded to 6 times per week utilizing ical demands encountered in game fessor and Chair a 4-day split for strength training and 6- situations. Day 1 consists of 10–15 of the Program in day program for all other activities. minutes of interval running to facilitate Fitness and Core exercises include a series of daily recovery. A jungle drill is performed on Human Perfor- exercises designed to stabilize the core day 2 to help improve mental tough- mance at the plus 4 days of medicine ball exercises ness. Day 3 consists of higher intensity University of designed to work the core in all 3 intervals and short sprints to maintain Houston—Clear and/or improve game fitness. Day 4 is planes of movement. Plyometric train- Lake, and the ing is reduced to 2 times per week. a download day with workouts limited strength and con- Strength training utilizes 4 sets of 6–8 to warm-up, shoulder and core stabi- ditioning coach for the Houston Astros reps of multi-joint exercises and 3 sets lization, short sprints, and flexibility Baseball Team, Houston, Texas. of 8–10 reps of single-joint exercises, training. with loads not to exceed 85 and 80%, Many relief pitchers in professional respectively. 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