Strength Training for Throwers with Workout Sheet

By Bruce Van Horne

Phase I

  • Base Training - Lift 3 days a week.
  • 3 sets of 10 reps.
  • Alternate upper body / lower body

Phase II


Phase III

  • Competitive season - Maintain.
  • Lift every day alternate upper body / lower body
  • Pick 3 lifts - do 5 sets of 5 at 85% max.

Workout Sheet

Name:                                                            Date:

Exercise

Max

Workout
Weight

Sets

Reps

Bench Press

 

 

 

 

Pec Deck

 

 

 

 

Flat Bench Flies

 

 

 

 

Military Press

 

 

 

 

Lat Pulldowns

 

 

 

 

Bicep Curls

 

 

 

 

Tricep Pressdowns

 

 

 

 

Back Squats

 

 

 

 

Front Squats

 

 

 

 

Dead Lift

 

 

 

 

Leg Curls

 

 

 

 

Leg Extensions

 

 

 

 

Cleans

 

 

 

 

Step Ups

 

 

 

 

Sit Ups

 

 

 

 

Incline Bench