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 well known as the 2004 USA Olympic Lifting Coach and was 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 |
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| Dynamic Warm-up |
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| Bar warm-up |
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| Hang clean |
5×60% |
5×65% |
5×65% |
5×70% |
| Front Squat |
10×60% |
8×65% |
6×70% |
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| RDL |
5×25% |
5×25% |
5×25% |
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| Plyometrics |
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| Core Routine |
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| Tuesday |
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| Dynamic Warm-up |
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| Shoulder Routine |
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| 3 board bench or Push Ups |
10×60% |
10×65% |
8X70% |
8×70% |
| Pull-up |
10x |
10x |
10x |
10x |
| Forearm Routine |
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| Thursday |
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| Dynamic Warm-up |
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| Bar warm-up |
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| Power Clean |
5×60% |
5×62% |
5×65% |
3×70% |
| Pavel Squat/Towel Ham Slide |
8x |
8x |
8x |
8x |
| Plyometrics |
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| Core Routine |
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| Friday |
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| Dynamic Warm-up |
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| Shoulder Routine |
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| 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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Great questions! This inspired me to write my next article. I hope this helps. http://topvelocity.net/overload-to-underload-righ…
What is the difference between the beginners workout and a workout you would give someone who goes to your camp?
The camp workouts are a lot more in depth and intense. It comes with a full spectrum of developing the high velocity pitcher through many more levels of training for mobility, strength, speed, power agility and elite pitching mechanics.
What’s the shoulder routine?
Any rotator cuff and deltoid development program will work.
What exercises are in the core routine?
https://www.youtube.com/watch?v=vWCF0h4O_co
Wouldn’t it be better to do the shoulder routine after the main lifts so that way the stability it provides wouldn’t be hampered?
That works for me!
For remote training, which 3X package includes the lifting routines recommended. I see the Top Velocity Beginner Program which includes the USAW beginner program. Then I see the 3X Extreme program which also includes the USAW Beginner Program. I am most interested in the lifting portion of the 3X program.
If you have the 3X Pitching Beginner Program it is an upgrade to the 3X Extreme with the 4 levels of offseason training, pre and inseason training programs.