Strength Training for Throwers with Workout Sheet
By Bruce Van Horne
PHASE 1
Base Training - Lift 3 days a week.
3 sets of 10 reps.
Alternate upper body / lower body
PHASE II
Strength - Lift 5 - 6 days a week.
Variety of programs can be used.
Add plyometric equipment and medicine balls.
PHASE III
Competitive season - Maintain.
Lift every day alternate upper body / lower body
Pick 3 lifts - do 5 sets of 5 at 85% max.
Name: Date:
Exercise | Max | Workout | Sets | Reps |
Bench Press |
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Pec Deck |
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Flat Bench Flies |
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Military Press |
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Lat Pulldowns |
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Bicep Curls |
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Tricep Pressdowns |
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Back Squats |
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Front Squats |
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Dead Lift |
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Leg Curls |
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Leg Extensions |
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Cleans |
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Step Ups |
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Sit Ups |
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Incline Bench |
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