Offseason Performance Workbook

A complete 16-week offseason system for pitchers: strength, speed, throwing, mound work, and recovery in one place.

Built from my own offseasons as a professional pitcher, this workbook puts your whole offseason on one page. It runs 16 weeks in four phases (Build, Get Strong, Get Fast, Transfer to Baseball), with the same weekly rhythm all the way through so you never have to relearn your schedule.

What’s inside (45 pages)

• 24 workouts across the four phases, with log boxes for every week
• A 16-week throwing plan built on Low, Medium, and High days, with pulldowns, Tuesday and Saturday bullpens, and an optional Wednesday catch
• Mound work, plus a game-week page for athletes who pitch in games during the offseason
• A speed primer, strider conditioning, and a gym warm-up
• Pre-throw prep, a post-throw routine, and an arm check with red flags
• Flex Rules for adjusting by feel, and a Scaling page for high school through college athletes
• Testing in Weeks 1, 8, and 16, plus nutrition, supplements, sleep, mindset, and trackers

Who it’s for: healthy pitchers, about 16 and older, in high school through college, with at least a year of consistent training. Younger or newer athletes should use it only with a qualified coach.

What it isn’t: a rehab program, individualized coaching, or medical advice. No results are guaranteed.

Instant PDF download. This is my personal system, and it’s not individualized medical or performance advice. Read the disclaimer inside before you start.