This program is designed to strengthen and protect players' arms who are ready to begin full strength training and focus on using TheSkrewball correctly. The focus is heavy strength training in the form of band work, weight training, and cable machines. Players are meant to feel moderate soreness and high fatigue from these exercises in order to gain strength and velocity. Every exercise is meant to take your game to the next level and push to the limits.
Bonus!: Focus and visualization exercises by Trainer Joe, certified personal trainer and Founder of TheSkrewball.
This program is designed to be repeated every week. All reps should be slow and controlled, with moderate to intense burn during, and moderate soreness after. If it is a game day you should always warm up with a Skrewball workout and throwing.
We want to have 1 full rest day and 1 day of just light throwing and Skrewball work. Weight training and cable machines should be done twice per week, with 1 moderate day and 1 light day. The moderate day should be done on the furthest day from a game, while the light day can be done with only one day off between the next game. On the moderate day we want to be about 2 reps from failure, on the light day we want to be about 4. NEVER LIFT WEIGHTS ON GAME DAY OR THE DAY BEFORE! This schedule is a rough estimate that allows for 2 games per week. If you or your child has more than that you will need to customize and do less weight training.
The off season is where real gains can be made. This version of the program will be much more intense with more exercises and training closer to failure. We still want to allow 1 full rest day per week and not do long toss every single day. All lifting exercises should be done with 1 rep until failure.