Baseball Pitching Workout – Beginner

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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