Baseball Pitching Workout – Beginner
December 9, 2008
This is an excellent beginner workout. It focuses on training the body as a single unit. All these lifts support the development of Fast Twitch Muscle Fibers which will make you more explosive as an athlete. This workout was developed for pitchers but recommend for all positions. When starting this beginner program for the first time, make sure you keep your lifting weight down. Use the bar to start and once you gain confidence in your lifts, you can begin to add weight and use the percentages listed. Select the images below the workout of the lifts to view the instructional video. You can also view the Coach Gayle Hatch instructional videos here: Coach Hatch Videos to learn the lifts. Coach Gayle Hatch is a legend in the sports training world. He is most know as the 2004 USA Olympic Lifting Coach and was just named the World Coach for 2009. Some of the lifts do not have instructional videos. Search the web for exercises that would fill the role.
This is only a beginner training program. It does not included any joint integrity training, medicine ball training or anaerobic conditioning. To learn a more advanced training program, which includes everything you need to know to increase your athletic performance as a pitcher or position player, check out the 3X Pitching Velocity Program. It is highly recommended!
| Monday | ||||
| Dynamic Warm-up | ||||
| Bar warm-up | ||||
| Hang clean | 5×60% | 5×65% | 5×65% | 5×70% |
| Front Squat | 10×60% | 8×65% | 6×70% | |
| RDL | 5×25% | 5×25% | 5×25% | |
| Plyometrics | ||||
| Core Routine |
| Tuesday | ||||
| Dynamic Warm-up | ||||
| Shoulder Routine | ||||
| 3 board bench or Push Ups | 10×60% | 10×65% | 8X70% | 8×70% |
| Pull-up | 10x | 10x | 10x | 10x |
| Forearm Routine |
| Thursday | ||||
| Dynamic Warm-up | ||||
| Bar warm-up | ||||
| Power Clean | 5×60% | 5×62% | 5×65% | 3×70% |
| Pavel Squat/Towel Ham Slide | 8x | 8x | 8x | 8x |
| Plyometrics | ||||
| Core Routine |
| Friday | ||||
| Dynamic Warm-up | ||||
| Shoulder Routine | ||||
| Stability Ball Dumb Bell Bench | 10×60% | 10×65% | 8×70% | 8×70% |
| Low Row | 10x | 10x | 10x | 10x |
| Forearm Routine |
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Written by Brent Pourciau · Filed Under Training Articles
Tagged: ace pitcher, athlete, athletic performance, baseball, beginner, beginner program, beginner training, bench, coach, color ffffff, conditioning, confidence, doe, exercise, exercises, explosive, forearm, gain confidence, gayle hatch, handbook, ing, instruction, integrity, learning, medicine, medicine ball training, pavel, percentages, performance, pitch, pitcher, pitchers, pitches, pitching, pitching training, position player, program, rdl, shoulders, single unit, sports training, squats, stabilization, timing, training, ups, video, Videos, weight, workout, workouts
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Topvelocity.net is a Baseball Pitching and velocity improvement training program. Our main offerings include: a Pitching Velocity Program along with tips and articles to increase a pitchers velocity and online Pitching Video Analysis for players.
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By: Brent Pourciau USAW Certified - 11 hours ago - Two fingered knuckle curve
By: singtall - 16 hours ago - Cole Hamels
By: drew - 3 days ago
[...] time in the weight room sitting on cushioned machines isn’t the answer. Start with the “Beginner Pitching Workout” and then you can move to the “Fusion System” in the Ace Pitcher Handbook at the [...]
Great questions! This inspired me to write my next article. I hope this helps. http://topvelocity.net/overload-to-underload-righ…
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[...] To prevent this pain from being a constant occurrence in your career, you must follow a core based strength and conditioning program that also builds integrity in the shoulder and elbow joints. Most importantly you must work to [...]
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[...] in the weight room sitting on cushioned machines, isn’t the solution. Get started with the “Beginner Pitching Workout” and then you can move to the “Fusion System” in the Ace Pitcher [...]
[...] your time in the weight room sitting on cushioned machines, isn’t the answer. Begin with the “Beginner Pitching Workout” and then you can proceed to the “Fusion System” in the Ace Pitcher [...]
[...] If you would like a taste of what this type of training is all about before you purchase the Baseball Workout then check out the Beginner Baseball Workout. [...]