MMV #056: How to Build Your In-Season Throwing Schedule

Read time: 2 minutes 

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With the season is fast approaching, I want to talk about in-season throwing.

There are 2 important points:

1. Don't overtrain
2. Don’t under-train 

Striking the right balance can be challenging.

When in doubt, under training is likely better.

Clayton Thompson (Dodgers) has been providing great content on this.

I’m going to breakdown 2 weekly schedules (7 day) for starters and 1 for relievers.

Let's begin.

This is the most common schedule to follow for a 7 day rotation.

There is adequate rest and you are able to throw a high intent bullpen in between outings.

This bullpen could be 2 sets of around 30-35 pitches total or 1 set of 20-25 if the player needs more time to recover.

I would also suggest mound plyos on day 4 and possibly light mound plyos on day 7.

This schedule allows for more frequent mound time, but you do need to be careful with volume and intensity.

Bullpens should be 15-20 pitches.

A reliever schedule is very unpredictable.

As a general rule, go very light or off, day after you pitch.

Also, make sure you touch the mound every 2-3 days you don't pitch.

It could be light mound plyos or a light bullpen.

The last thing you want is to go a week or more without touching the mound and your name is called with the game on the line.

Keep yourself ready.

Have specific questions about your routine for yourself or team? Reply to this email!

That’s all for this week.

See you next week!

Whenever you are ready, there are 3 ways I can help you:

1. Remote Training: a personalized throwing and lifting program built for you and your goals.

2. In-Person Training: Work with me in Scottsdale, Arizona. Personalized training program to help you reach your goals. Trackman and edgertronic for bullpen sessions.

3. Trackman and Edgertronic camera bullpen: Get objective feedback on how your pitches are moving. I'll send you video and movement report after bullpen.