Off-season workout routine

Quick responses, this is what I like!

OddBod replied to my previous blog with this query=

what's your off-season training routine? ps. do you wanna have a home run derby at centennial?

I put the question out there on my last blog entry to let me know what you want to hear about; anything that I may just overlook writing about, or personally find everyday and normal. I got a comment from a long time friend who I played ball with for a good portion of my life, baseball and basketball.

This fella just finished up his masters in health science (maybe nutrition?). He has for a long time been big on health and conditioning, working out and doing cardio at the tender age of 2. Well, maybe not that early, but he was definitely my first friend to do weight conditioning. He asked what my off-season workout plans are. I have a pretty good idea, so I'll try to put down what I've been thinking.

Getting myself into peak pitching condition will take several different types of workouts. This includes throwing long toss, cardio, and weights. I will work them all into a weekly schedule around the pitching clinics I should be doing a couple days a week.

Long toss
October 20 - December 10 = Long toss includes working my way back to about 220 feet, and throwing the ball on a line. I work my way up to about 120 throws by the last week. I'll throw about every second day, sometimes every third, I like to get an average of about 3.5 throwing sessions in a week.

December 10 - January 1 = Rest arm for the 2nd three week period of this off season. I will likely still get out and throw 4-5 times though. The timing works out right since it's over the holidays when times get busy and Shorty will be in town.

January 1 - February 5 = Get back into the long tossing same as the first period from October to December. Have myself throwing either to a catcher, or the fence at 60 feet getting up to 50-65 pitches by the end.

February 5 - March 1 = Not sure where I will be going for pre-spring training training, but I very well may end up here in New Mexico working out with the University team or on my own. either way I will have about 2-3 weeks to get myself completely ready to impress when spring training starts.

Unlike throwing I won't have a chance to take time off running. This starts the day after I get back, and won't stop for a while. Obviously I won't be going every day, at least 1-2 days off running a week to rest the legs and let the muscle build will be a must.

I have several different types of running programs I put myself through in the off seasons.

Long distance - 2-3 times a week. 20-30 minutes on a flat ground track. I usually push myself to a pretty good pace because I can't stand jogging. Why run if you're not going to sweat is my motto.

Sprints - This will be the first off season I will implement the sprints. I have never done them in other off seasons because as a starter you normally just run long distances. Relief pitching is more of a sprint than starting. Starting is usually associated with longevity and stamina, which is why starters tend to run long distances more often. I will implement the sprints on the same days as the long distance running.

Stairs - 2-3 times a week. I live in a great place to be able to do stairs. I can choose between a staircase at a football stadium, to a staircase into a ravine with 108 stairs, to a staircase down to the beach with about 250 stairs. I will likely start with 10-15 sets in the ravine, and if I am able to get up to 25-30 sets by the time I leave in February, I will be in amazing shape.

The Blue Jays have given me a huge workout handbook to follow. I will surely use their outlines, not break their "workout rules" and add my own touches to my workouts too. I plan on going back to my old stomping grounds at Great West Fitness in White Rock where I've been going for about 9 years now. I will workout 3-4 times a week. I use the gym for pitching mechanics mirror work and the fantastic sauna.

I've got my work cut out for me. I am going to take off one day per week, maybe two depending on how my body feels and everything is progressing. The best part of running my own program is that it's very flexible, I can throw when I want, I don't need a partner, I can throw back to back days if my arm feels good, or take an extra day on anything if I feel it needs it.

Until I start it on the 20th, I am going to enjoy my last and only 2 weeks off for the whole year and just relax.


theoddbod said...

hahahaha, well I don't know if I started at age 2. But i am lookin forward to a game of long toss.

Leon 44 said...

Just so that you can blow your shoulder out... again... haha. you'd better lob that shit to me, I don't want to be the reason you can't wipe your ass when you're 40...