Pitcher's Throwing Program

A 16-week throwing progression with mound work, game weeks, and a built-in arm check.

My throwing system as a pro pitcher: build volume with Low, Medium, and High days, put intent on pulldown days, and spend more time on the mound as the weeks go on.

What’s inside (19 pages)

• A 16-week throwing plan with throw counts, distances, and effort for each day
• Low, Medium, and High volume days, with Thursday pulldowns and Tuesday and Saturday bullpens
• Mound work, including touch-and-feel bullpens, with pitch types introduced gradually
• Game Weeks: how to fit games into the plan if you pitch during the offseason
• An arm check with green, yellow, and red guidance
• Scaling for high school through college athletes, with MLB and USA Baseball Pitch Smart rest and workload guidelines
• Flex Rules, a weekly planning page, and a check-in tracker

Pairs with the Workout Program and the Pre & Post Throw Activation module.

Who it’s for: healthy pitchers, about 16 and older, who have finished their rest period from overhead throwing. This is not a rehab program and doesn’t replace your coach’s plan. No results are guaranteed.

Instant PDF download. Personal system, not individualized medical or performance advice. Read the disclaimer inside.