DP 12-Week Pitcher Strength & Power Program | Ages 14+

Build strength that supports your work on the mound.

The RDP Pitcher Strength & Power Program provides a clear training plan for pitchers preparing for the season.

The program develops lower-body strength, single-leg control, rotational power, trunk strength, and upper-body support while providing adjustments for throwing workload and recovery.

Across 12 weeks, athletes progress through foundational training, muscle-building work, strength development, and explosive power—with built-in deloads and a final preseason taper.

Two training tracks are included:

• Foundation: Begins with two full-body workouts per week. An optional third session becomes available after week 4 when the athlete meets the program’s readiness criteria.
• Development: Three full-body workouts per week for experienced lifters, adjusted around throwing demands.

Inside the program:

• Weekly workouts with sets, reps, effort targets, and rest periods.
• Lower-body strength and single-leg stability training.
• Jumping, short accelerations, and rotational medicine-ball work.
• Hip, trunk, upper-back, and shoulder-support exercises.
• Exercise instructions, coaching cues, and substitutions.
• Guidance for scheduling lifts around bullpens and demanding throwing days.
• Clear rules for reducing training when fatigue affects readiness.
• Deloads in weeks 4 and 8, plus a final preseason taper.
• Fueling guidance, progress tracking, and an in-season maintenance option.
• Instructions for avoiding duplicated work when using RDP mobility and arm-care programming.

Who it’s for

Healthy baseball pitchers ages 14+ training with qualified supervision. Athletes select their track based on lifting experience, movement quality, and recovery—not age alone.

Equipment

Access to dumbbells, a trap bar, bench, cables or bands, a secured landmine, and sliders is recommended. Speed and power work uses a safe running area and a light medicine ball with a suitable throwing space. Exercise substitutions are included.

What you receive

One downloadable, 46-page PDF with both training tracks and written exercise instruction.

Schedule

This preseason edition runs November 23, 2026–February 14, 2027, targeting a mid-February season start. Athletes with different schedules should coordinate adjustments with their coach.

Please note

This is a general strength-and-power program. It does not include a throwing progression, the separate RDP mobility/arm-care guide, video demonstrations, or individualized coaching. It is not a rehabilitation program. Results vary; specific gains in velocity, muscle, or performance—and injury prevention—are not guaranteed.

Digital download only. No physical product will be shipped. For personal use; redistribution or resale is prohibited.