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246x Filetype XLSX File size 0.57 MB Source: treadathletics.com
Name: Focus: Strength
Position: Pitchers Height:
Starting weight: Current weight:
Goal weight: "Adapt what is useful, reject what is useless, and add what is
specifically your own."
Bruce Lee
MONDAY: Upper TUESDAY: Lower FRIDAY: Total
1. Complete Full Movement Prep (see attached) + Pre-work (see below) 1. Complete Full Movement Prep (see attached) + Pre-work (see below) 1. Complete Full Movement Prep (see attached) + Pre-work (see below)
Drop-Step MB Rev Toss 3x6ea (6-8lb)+ Rot. OH MB Wall Slam (3x3/side w/4lb) Band Repeated Broad Jump 4x3 + Assisted Alt. Split Squat Jumps 3x5 Drop-Step MB Rev Toss 3x6ea (6-8lb) + Rot. OH MB Wall Slam (3x3ea w/ 4lb)
CORE LIFTS WEEK 1 WEEK 2 WEEK 3 WEEK 4 CORE LIFTS WEEK 1 WEEK 2 WEEK 3 WEEK 4 CORE LIFTS WEEK 1 WEEK 2 WEEK 3 WEEK 4
REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT
6 6 7 8 6 6 5 4 6 6 5 4
? Band-Resisted Push-Up 6 6 7 8 Front Squat 6 6 5 4 Trap Bar Deadlif 6 6 5 4
6 6 7 8 6 6 5 4 6 6 5 4
6 7 8 6 5 4
3-4x6-8 3-4x6-4 3x6-4
Tuck elbows, allow pecs to fully extend, Set feet, brace core, squat to parallel, Set feet/hands, flat back posture, nuetral
explode up! explode up! neck, explode up locking out w/ glutes!
6 6 7 8 10 10 10 10 :20 :20 :20 :20
? Single Arm TRX Rotary Row One Arm Prone T Raise Half-Kneeling 3 Point Rhythmic Stabilizations
6 6 7 8 10 10 10 10 :20 :20 :20 :20
6 6 7 8 10 10 10 10 :20 :20 :20
3-4x6-8 3x10 2-3x:20 each
6 7 8
6 6 7 8 7 7 6 5 6 6 7 8
? Standing Landmine Press 6 6 7 8 Barbell Reverse Lunge - Front Rack Grip7 7 6 5 Alternating Incline DB Bench Press 6 6 7 8
6 7 8 7 7 6 5 6 6 7 8
7 6 5 6 7 8
2-3x6-8 3-4x7-5 each 3-4x6-8
Strong split stance posture, lower barbell to end Set bar, brace core, slowly lunge back Fix scaps to bench, stabilize core, alternate each arm to
range, press finishing w/ scap tapping knee on ground, explode up! full range, explode up!
6 6 7 8 8 8 7 6 6 6 7 8
? Dumbbell Chest-Supported Row (CSR) 1 Arm Landmine RDL TRX Rollover Row
6 6 7 8 8 8 7 6 6 6 7 8
6 6 7 8 8 7 6 6 6 7 8
3-4x6-8 2-3x8-6 3-4x6-8
6 7 8 6 7 8
MAIN ACCESSORY LIFTS MAIN ACCESSORY LIFTS MAIN ACCESSORY LIFTS
REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT
10 10 10 10 8 8 9 10 6 6 6 6
? Manual Resistance Side-Lying External Rotation @ 30 Degrees 1-Leg Physioball Hamstring Curl Barbell Glute Bridge
10 10 10 10 8 8 9 10 6 6 6 6
10 10 10 10 8 8 9 10 6 6 6 6
3x10 each 3x8-10 3-4x6
6 6 6
10 10 9 8 10 10 10 10 6 6 7 8
? 1/2 Kneeling Bottoms Up KB Press w/ :03 Hold (Scap Plane) Body Saw (add weight if necessary) Push-Up to One Arm Support
10 10 9 8 10 10 10 10 6 6 7 8
10 9 8 10 10 10 10 6 7 8
2-3x10-8 3x10 2-3x6-8 each
10 10 10 10 :45 :45 :55 :60 6 6 6 6
One Arm Prone Y Raise Side Plank with Iso Band Hold Lateral Deficit Squat with Quick Rebound
10 10 10 10 :45 :45 :45 :45 6 6 6 6
10 10 10 10 :45 :45 :45 6 6 6 6
3x10 each 2-3x:45-60 each 3-4x6 each
6 6 6
8 8 8 8 8 8 7 6
Standing Band No-Money @ 30 Degrees Abduction 1 Arm -Way Band Pull Aparts
8 8 8 8 8 8 7 6
8 8 8 8 8 7 6
3x8 each 2-3x8-6 each
8 8 9 10
Landmine with Hip Rotation
8 8 9 10
8 8 9 10
3x8-10 each
OFF MOVEMENT PREP SPEED AND CONDITIONING
1. Movement Prep (see attached) + Pre-work (see below) Please complete # 1-3 prior to your training or throwing for the day. Complete full normal movement prep warm-up, then proceed to the following:
CORE LIFTS WEEK 1 WEEK 2 WEEK 3 WEEK 4 1. SOFT TISSUE WORK Spend 5-10 minutes, prioritizing your tighter, WEDNESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4
REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT more painful areas SET REPS SET REPS SET REPS SET REPS
Double Tennis Ball (rhomboid) Lax ball (calves) Barbell (hamstrings)
Double Tennis Ball (sub occipital) Lax ball (arches) Barbell (hip rotators)
Lax ball (glute med/min/TFL) Ball/Kettlebell (psoas) Barbell/Partner (upper traps)
Lax ball/tennis ball (posterior cuff) Rolling (thoracic-spine) Barbell Partner (biceps)
Lax ball (rectus femoris head) Rolling/Barbell (quad)
Lax ball (teres major) Rolling/Barbell (adductors)
2. CORRECTIVE WORK Complete ALL exercises. This may take 10-20
min depending on your limitations. *If already conditioning with team, check with us before adding our conditioning in*
Exercise Notes Focus SATURDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET REPS SET REPS SET REPS SET REPS
DAILY NUTRITION GOALS Notes: Keep targets within +/- 10g on macros, and spread protein
MAIN ACCESSORY LIFTS evenly in 3-6 meals per day.
REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT Macros Light / Rest Day Moderate / Hard Day
BODYWEIGHT CHART Notes: This chart pulls from your "Log" tab and is also displayed on
the tab "Weight Chart"
3. DYNAMIC WARM-UP Spend about 5 minutes total. Get a light
sweat going.
Walking Figure-4's x10 yards Rotational Series w/ Medball x5-8 each
Walking Leg Kicks (Frakensteins) x15 yards High Knees/Buttkicks x15 yards
Overhead Scaption Raise 2x10 Hamstring Skips x15 yards
Diagonal Lunge with Rotation x10 yards 70% Striders x50 yards
Reverse Bear Crawls x10 yards
Reverse Inchworms x10 yards
Knee Hug Kicks x15 yards
Side Shuffle w/ Arm Swing x15 yards
Carioca w/ high knee step-over x15 yards
A-Skips x15 yards
Repeat Lateral Bounds x15 yards
Backpedal with Posterior Reach x15 yards
FAQ
1. Progressing exercises 3. Selecting weights 5. Nutrition Page (click to view)
Aim to add weight each week. 5-10 lbs on major lifs and 2.5-5 lbs on accessory lifs. As you get more advanced, you may only be able to Select starting weights that allow you 1-2 reps lef in the tank each set. If you are shooting for a set of 5, use a weight you could get 6-7 Explore our nutritional tools and philosophy. Password: (for official teams only!)
add weight every 3 or 4 weeks. (i.e 100lbsx3x6, 100lbsx3x8, 105lbsx3x6). reps on. As you progress, shoot to get at least +1 rep or + weight from prior week.
6. Throwing Page (click to view)
2. Throwing / lifting on same day 4. Autoregulation Explore throwing drills, philosophy and velocity training science. Password: (for official teams only!)
Train afer your throwing if both fall on the same day. If you have a particularly high output throwing day coming up, and upper body falls Be able to back off on days when something doesn't feel quite right. If you aren't sure, check with us and we will advise you on how to 7. Mobility Explanation Videos (click to view)
the day before, we recommend pushing your upper body lif back a day. adjust your training for that day or week to get back on track.
Why does mobility matter? Understanding your routine. Password: (for official teams only!)
Name: Focus: Power
Position: Pitchers Height:
Starting weight: Current weight: "One of the beautiful things about baseball is that every
Goal weight: once ina while you come into a situation wher you want to,
and where you have to, reach down and prove something."
Nolan Ryan
MONDAY: Upper TUESDAY: Lower FRIDAY: Lower
1. Complete Full Movement Prep (see attached) + Pre-work (see below) 1. Complete Full Movement Prep (see attached) + Pre-work (see below) 1. Complete Full Movement Prep (see attached) + Pre-work (see below)
CORE LIFTS WEEK 1 WEEK 2 WEEK 3 WEEK 4 CORE LIFTS WEEK 1 WEEK 2 WEEK 3 WEEK 4 CORE LIFTS WEEK 1 WEEK 2 WEEK 3 WEEK 4
REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT
MAIN ACCESSORY LIFTS MAIN ACCESSORY LIFTS MAIN ACCESSORY LIFTS
REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT
OFF MOVEMENT PREP SPEED AND CONDITIONING
1. Movement Prep (see attached) + Pre-work (see below) Please complete # 1-3 prior to your training or throwing for the day. Complete full normal movement prep warm-up, then proceed to the following:
CORE LIFTS WEEK 1 WEEK 2 WEEK 3 WEEK 4 1. SOFT TISSUE WORK Spend 5-10 minutes, prioritizing your WEDNESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4
REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT tighter, more painful areas SET REPS SET REPS SET REPS SET REPS
2. CORRECTIVE WORK Complete ALL exercises. This may take 10-
20 min depending on your limitations. *If already conditioning with team, check with us before adding our conditioning in*
Exercise Notes Focus SATURDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET REPS SET REPS SET REPS SET REPS
DAILY NUTRITION GOALS Notes: Keep targets within +/- 10g on macros, and spread protein
MAIN ACCESSORY LIFTS evenly in 3-6 meals per day.
REP WEIGHT REP WEIGHT REP WEIGHT REP WEIGHT Macros Light / Rest Day Moderate / Hard Day
BODYWEIGHT CHART Notes: This chart pulls from your "Log" tab and is also displayed on
the tab "Weight Chart"
3. DYNAMIC WARM-UP Spend about 5 minutes total. Get a light
sweat going.
FAQ
1. Progressing exercises 3. Selecting weights 5. Nutrition Page (click to view)
Aim to add weight each week. 5-10 lbs on major lifs and 2.5-5 lbs on accessory lifs. As you get more Select starting weights that allow you 1-2 reps lef in the tank each set. If you are shooting for a set of 5, use a Explore our nutritional tools and philosophy. Password: treadnutrition
advanced, you may only be able to add weight every 3 or 4 weeks. (i.e 100lbsx3x6, 100lbsx3x8, 105lbsx3x6). weight you could get 6-7 reps on. As you progress, shoot to get at least +1 rep or + weight from prior week.
6. Throwing Page (click to view)
2. Throwing / lifting on same day 4. Autoregulation Explore throwing drills, philosophy and velocity training science. Password: treadathletics
Train afer your throwing if both fall on the same day. If you have a particularly high output throwing day Be able to back off on days when something doesn't feel quite right. If you aren't sure, check with us and we will 7. Mobility Explanation Videos
coming up, and upper body falls the day before, we recommend pushing your upper body lif back a day. advise you on how to adjust your training for that day or week to get back on track. Why does mobility matter? Understanding your routine. Password: treadathletics.
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