BASE VEL

Throw Harder Through Science

©2020 Crossover Symmetr y | All Rights Reser ved

 BASE VEL PROGRAM
BASE VELO is a 10-week velocity development program that combines
scientifically proven ways to increase velocity.

BASE VELO combines 4 foundational training methods for velocity development:

Medicine Ball Training to Progressive Throwing

develop explosive rotational Program that gradually
power and core stability. increases throwing
volume and intensity.
MED BALL THROWING

BASE
VELO
Daily Arm Care using the
ARM CARE STRENGTH Strength Training with a
Crossover Symmetry Advanced TRAINING periodized Baseball Specific
Arm Care System, that’s strength plan with phases
currently being used by over designed to increase size,
half of MLB Organizations. strength, and power.

LET’S GET STARTED

BASE VELO is not just about velocity and strength, developing a healthy arm
is our top priority and will be emphasized throughout this program.

You bring the grit, and we’ll take you the rest of the way. The next
10-weeks will build a base that will maximize your potential.
 GUIDELINES - SCHEDULE

Schedule Notes
Base Velo is a 10-week plan designed to fit season. However, it is recommended that If you just finished a season where
into a preseason training plan. It’s up to you you reduce your max pitch limits until you pitched consistently/frequently,
to determine the date you need to be in top you’ve built your arm to peak condition. we recommend that you follow the
condition and count 10-weeks backward to Pitch Smart guidelines and take
mark when you need to begin BASE VELO. BASE VELO is not just a preseason program 2-months off from throwing.
either. It’s the perfect prep for a fall
If the season begins in less than 10-weeks, showcase or as an offseason training plan. If your workloads were low during
start on day one and complete as many the season and you want to get
days as possible before the start of your a headstart going into the next
season, then the off-season is an
excellent time to start the BASE VELO
program and pushing towards your
goals for the upcoming season.
 GUIDELINES - SCHEDULE CUSTOMIZATION

The weekly training template is made to allow for adequate

recovery and to optimize training intensity but can be adjusted
to fit your schedule by using the following guidelines:

1. Start every throwing and training session by 4. Schedule the strength work so that it won’t interfere with the
completing the CS Primer. The CS Primer is 1 set of CS throwing schedule. It’s best if the strength work is not done
Shoulder Activation and Hip & Core Activation. immediately before your pitching sessions.

Note: User can complete the primer multiple times a day. If you have to double up a workout with a pitching day, the best
For example: Before you throw and before your workout. option is to lift after pitching. If this won’t work either, lift early
2. Immediately after bullpens, complete 1 set of the CS Recovery enough to eat and recover a bit before going out to the field.
Program. This will help speed up the arm recovery process. 5. Adjust arm care and med ball training as needed. You can
3. Throwing takes priority. Skipping the throwing won’t adequately combine them with the weightlifting since they work well
build your arm. together, but you can also do these programs at the field.

To adjust the training schedule, start by first laying out

your bullpens and long toss sessions. Bullpens should have
at least two rest days, and long toss should have at least
one rest day before pitching or long tossing again.
 MED BALL TRAINING

Phase 1- Weeks 1-5 Phase 2- Weeks 6-10

Med ball training helps develop the Straight Arm Rotation- Complete 10 reps Split Stance Rotation- Complete 10 reps
power, strength, and speed needed for facing one direction and then complete 10 facing one direction and then complete 10
baseball without placing a ton of stress reps facing the opposite direction catching reps facing the opposite direction catching
on the arm. It’s also an effective mental the ball after each slam. Rest after completing the ball after each slam. Rest after completing
training tool to build intent, which is the both sides and repeat for 3 total sets. both sides and repeat for 3 total sets.
savagery needed to unleash everything
you’ve got without any mental hesitation. Half Kneeling Chop- Complete 3 reps facing Hitter Push- Complete 3 reps facing one
one direction and then 3 reps direction and then 3 reps facing the
With the med ball series, complete all facing the other direction. These are done as other direction. These will be done as cluster
sets of each exercise before moving to cluster sets, meaning a short pause sets, meaning a short pause
the next exercise on the list. Recover (3-5 seconds) after each throw to collect (3-5 seconds) after each throw is okay to
as much as needed between each set the ball and reset for your next one. collect the ball off the throw and reset
to keep intensity high, but the light Rest briefly after completing a set on for your next one. Rest after completing
loads at this rep range shouldn’t require both sides and repeat for 5 total sets. both sides and repeat for 5 total sets.
much more than 1 minute of rest.
Half Kneeling Overhead- This is designed Crow-Hop Overhead- This is designed to be
Choose a weight that does not slow down to be one maximum effort throw, and you one maximum effort throw, and you only
your movement. It should be challenging only need to work your lead leg in front on need to work your lead leg in front on this
and explosive at the same time. this one. Give it 10 maximum effort reps with one. Give it 10 maximum effort reps with
as much rest as needed between throws. as much rest as needed between throws.
The program has two 5-week segments
designed to build on each other.
 WEIGHTLIFTING

Sets, Reps, and Rest

For many young athletes, a weightlifting Dialing in the sets, reps, and the rest are just Alternating Sets- Complete the first exercise
plan is the one activity that will boost as important as the actual exercise to then rest the prescribed break, then complete
performance more than anything else. achieving the intended simulus. the next exercise. Alternate between the
It helps to build muscles and teach the to exercises until all sets are completed.
athlete to produce and transfer force, which The numbering system in front of each
is essential for baseball performance. exercise will guide you to the order and Superset- Compete the first exercise
how to group certain exercises together. and then go directly into the second one
This program meets the demands and without taking a break. After the second
unique risks of a baseball player. Each 1. Finish all sets of the exercises labeled exercise, take the prescribed break.
week will provide three workouts: one with number 1 and then move onto the
for the lower body, one for the upper exercise labeled with number 2, and so on EMOM- EMOM stands for Every Minute On
body, and a full-body training day. the Minute. It’s a simple format in which
2. Complete the first exercise then rest the you start a clock and complete one set of an
The program will build these workouts prescribed break, then complete the exercise and then rest the remainder of the
through 3 phases, starting with a focus next exercise. Alternate between the two minute. Then on the next minute complete
on building a strong foundation, followed exercises until all sets are completed. the next set, then again rest the remainder
by a more intense strengthening period of the minute. Continue working on the
and lastly a focus on power production. minute clock until all sets are complete.

As you work through this plan, the program

and video instruction will help you with
movement instruction and will guide sets,
reps, and weight for each exercise. Be
sure to watch the weekly summaries of
each week to help dial in your training.
 PROGRESSIVE THROWING PROGRAM

Notes
The throwing program is the cornerstone that a majority of injuries happen early in the This is not a generalized throwing
of this training plan. It’s designed to push season, suggesting that they are increasing program. The duration and number
your body to its maximum potential workloads faster than their bodies can handle. of throws are determined by how the
by gradually building your arm to individual athlete feels. The athlete’s
throw harder and with more reps. All players in the throwing program will
awareness of his arm health is the
cycle through light, regular, and long
best guide to progress or shut down
Pushing the throwing program too quickly, toss throwing days. Additionally, pitchers
or skipping this portion of the plan, can cause will incrementally build longer bullpen the throwing program on a particular
steep spikes in workloads. The research shows sessions throughout the 10-weeks. day. Listen to your arm! If you feel a
hinge in your arm that “doesn’t feel
normal” or cannot be worked out by
continuing to throw, “SHUT IT DOWN!”
PROGRESSIVE THROWING PROGRAM
Long Toss

Short & Regular Throwing

Short and regular throwing days get layered into the program
to facilitate recovery and loose throwing action.

Short days should be your lightest exertion possible,

with the feeling of just playing easy catch.

Regular days are a bit longer but not pushing past 80% Regular
of your capacity. Again, you shouldn’t have to push past
a loose arm whip to get it to your partner. Varies between
light & long toss

Long Toss
On long toss days, it’s time to air it out. Start playing easy catch and
progressively move backward with high arching throws until you reach a max
distance. Then start working back in but throwing the ball hard and on a line.

Light
Bullpens Edge of dirt
For pitchers, the 10-week throwing plan will gradually build
bullpen sessions for an arm that’s ready to start the season.

For high school-aged starting pitchers, the program will build to a final
70 pitch pen, while relievers will work up to a max of 30 pitches. For
pitchers younger than high school, the pitch count will top out at 50.

Also, no pitcher throws 50+ pitches straight during a game. The total workload
gets spread out over several innings. That’s why the bullpen sessions are broken Partner
down into smaller sets; it’s designed to simulate a game like situation. Take
a short break, grab a drink of water and begin the next set of the bullpen.
 THROWING PROGRAM - BULLPEN OVERVIEW

Starters Relievers

Bullpens/ Bullpens/
Week Throw Long Toss Pitches Breakup Pitches Breakup
Scrimmages Scrimmages

1 5 Sessions 0 0 0
Start Cycle 1

2 5 Sessions 0 0 0

3 6 Sessions 2 1 20 Pen 20 1 20 Pen 20

4 6 Sessions 3 2 30 Pen 15/15 2 30 Pen 15/15

5 6 Sessions 3 2 40 Pen 15/15/10 2 40 Pen 15/15/10

Bullpens/ Bullpens/
Week Throw Long Toss Pitches Breakup Pitches Breakup
De-Load Week

Scrimmages Scrimmages

6 3 Sessions 1 0 None None 0 None None

Bullpens/ Bullpens/
Week Throw Long Toss Pitches Breakup Pitches Breakup
Scrimmages Scrimmages
Start Cycle 2

7 6 Sessions 3 2 40 Pen/Scrimmage 20/20 or 2 Innings 2 30 Pen/Scrimmage 15/15 or 2 Innings

8 6 Sessions 3 2 50 Pen/Scrimmage 20/15/15 or 3 Innings 3 30 Pen/Scrimmage 15/15 or 2 Innings

9 6 Sessions 3 2 60 Pen/Scrimmage* 15/15/15/15 or 4 Innings 3 30 Pen/Scrimmage 15/15 or 2 Innings

10 6 Sessions 3 1 70 Pen/Scrimmage* 15/15/15/15/10 or 5 Innings 3 30 Pen/Scrimmage 15/15 or 2 Innings

* Ages 7 - 8: Stay with 50 pitches

 Arm Care will help protect your arm from injury and it has been proven to increase
velocity. Some days, arm care may feel like a chore, but it’s essential for your arm.
ARM CARE
The BASE VELO program will use the following methods as part of your Arm Care strategy:

Prep Recovery Strength

Done on the field as a pre-throwing warm-up and in Done at the field immediately The Arm Care Strength
the gym before lifting. The Prep combines both the CS after pitching to facilitate segment will push the capacity
Shoulder & Hip/Core Activation programs which we call arm recovery. of the arm to move with
“The CS Primer.” The CS Primer simplifies the warm- more force and speed.
CS Recovery: The Recovery
up strategy for both daily and long term performance
Program is the active recovery CS Strength: The Strength
goals while protecting athletes against injury. component to follow-up any Program is an intense workout
CS Shoulder Activation: The Activation Program is a heavy workloads. It utilizes that improves posture, scap
dynamic shoulder warm-up for every training session. eccentric contractions to add a stability, and rotator cuff function.
It has an exact order of exercises to layer movements tensile load to the muscle-tendon It targets the key muscles that
together to prime the body for high-velocity throwing. unit to support tendon health. build the foundation of the
shoulder, and are notorious weak
CS Hip & Core Activation: The Hip & Core Activation links for throwing athletes.
program is a progressive dynamic warm- up for your hips
and core musculature. The 4 minute program improves Performance Arm Care: Along
Lumbopelvic control and optimizes kinetic chain power with the Crossover Symmetry
potential through a dynamic activation of key muscles programs, extra baseball-
specific shoulder exercises are
added to the strength plan to
reinforce your arm further.
 WEEK 1 CALENDAR
THROWING
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer

REST

REST
Throwing Regular Throw Regular Throw Regular Throw Regular Throw Regular Throw

Pitching

Recovery CS Recovery CS Recovery

UPPER BODY LOWER BODY FULL BODY

STRENGTH
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer Crossover Primer

Straight Arm Rotation Straight Arm Rotation

Medball Half Kneeling Chop Half Kneeling Chop
Half Kneeling Overhead Half Kneeling Overhead

REST

REST
Dumbell Bench Press Back Squat Crossbody Carry
Weightlifting
Inverted Rows RDL Landmine Push Press

Prone T Isometric Prone T Isometric

Plank Taps Plank Taps
Arm Care
Side Lying ER Side Lying ER
CS Shoulder Strength CS Shoulder Strength

CS Hip & Core Strength

Accessory CS Hip & Core Strength
CS Hip & Core Plyometric
 WEEK 1 Sets Reps/Time Weight Rest STRENGTH PROGRAM
1 - Straight Arm Rotation 3 10 Reps/Side 30 Seconds
Med Ball 2 - Half Kneeling Chop 5 3 Clusters/Side 30 Seconds

3 - Half Kneeling Overhead 10 1 Rep 30 Seconds

1a - Dumbell Bench Press 4 Build to Heavy 8 1 1 - 2 Minute

UPPER

Strength
1b - Inverted Rows 4 Build to Heavy 8 1 1 - 2 Minute

1a - Prone T Iso on Ball 3 20 Seconds 30 Seconds

1b - Plank Taps 20 Reps with

3 2 Seconds Hold 30 Seconds
Arm Care
1c - Side Lying ER 3 15 Reps 30 Seconds

2 - CS Shoulder Strength 1

1a - Back Squats 4 Build to Heavy 8 1 2 Minute WORKOUT NOTES

Strength
LOWER

1b - RDL 4 Build to Heavy 8 1 2 Minute

1
Build to a heavy set of 8 reps
by starting with a weight that
1 - CS Hip & Core Strength 1 2 Minute you can easily complete 8 reps
Accessory and then increase the weight
2 - CS Hip & Core Plyometric 1 for a total of 4 sets. The last set
should be challenging, but not to
1 - Straight Arm Rotation 3 10 Reps/Side 30 Seconds failure. If you hit a sticking point,
stay at that weight for the next
Med Ball 2 - Half Kneeling Chop 5 3 Clusters/Side 30 Seconds set, or drop to a lighter weight if
needed. Be sure to record your
3 - Half Kneeling Overhead 10 1 Rep 30 Seconds
final weight for your future weeks.

1a - Crossbody Carry 4 50m Walk 2 Superset w/ 2 2

Use a weight that you can
FULL BODY

Strength min rest after complete the reps for each set
1b - Landmine Push Press 4 10 Reps/Side 2 each superset 3 with quality and control. Feel
1a - Prone T Iso on Ball 3 20 Seconds 30 Seconds free to increase in weight as
your go through the sets.
20 Reps with
1b - Plank Taps 3 2 Seconds Hold 30 Seconds 3
Superset these exercises by going
Arm Care 1c - Side Lying ER 3 15 Reps 30 Seconds from the first to second exercise
without rest. After the second
2 - CS Shoulder Strength 1 exercise take 2 minutes of rest
before repeating the superset.
3 - CS Hip & Core Strength 1
 WEEK 2 CALENDAR
THROWING
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer

REST

REST
Throwing Regular Throw Regular Throw Regular Throw Regular Throw Regular Throw

Pitching

Recovery CS Recovery CS Recovery

UPPER BODY LOWER BODY FULL BODY

STRENGTH
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer Crossover Primer

Straight Arm Rotation Straight Arm Rotation

Medball Half Kneeling Chop Half Kneeling Chop
Half Kneeling Overhead Half Kneeling Overhead

REST

REST
Dumbell Bench Press Back Squat Crossbody Carry
Weightlifting
Inverted Rows RDL Landmine Push Press

Prone T Iso on Ball Prone T w/ Eccentric Lower

Plank Taps Plank Taps
Arm Care
Side Lying ER Prone 90/90
CS Shoulder Strength CS Shoulder Strength

CS Hip & Core Strength

Accessory CS Hip & Core Strength
CS Hip & Core Plyometric
 WEEK 2 Sets Reps/Time Weight Rest STRENGTH PROGRAM
1 - Straight Arm Rotation 3 10 Reps/Side 30 Seconds
Med Ball 2 - Half Kneeling Chop 5 3 Clusters/Side 30 Seconds

3 - Half Kneeling Overhead 10 1 Rep 30 Seconds

1a - Dumbell Bench Press 3 8 Reps 1 1 - 2 Minute

UPPER

Strength
1b - Inverted Rows 3 8 Reps 1 1 - 2 Minute

1a - Prone T Iso on Ball 3 20 Seconds 30 Seconds

1b - Plank Taps 20 Reps with

3 2 Seconds Hold 30 Seconds
Arm Care
1c - Side Lying ER 3 15 Reps 30 Seconds

2 - CS Shoulder Strength 1

1a - Back Squats 3 8 Reps 1 2 Minute

Strength
LOWER

1b - RDL 3 8 Reps 1 2 Minute

1 - CS Hip & Core Strength 1 2 Minute

Accessory
2 - CS Hip & Core Plyometric 1

1 - Straight Arm Rotation 3 10 Reps/Side 30 Seconds

WORKOUT NOTES
Med Ball 2 - Half Kneeling Chop 5 3 Clusters/Side 30 Seconds
1
Complete 3 sets of 8 reps using
3 - Half Kneeling Overhead 10 1 Rep 30 Seconds the heaviest weight that you built
up to in last weeks workout.
1a - Crossbody Carry 4 50m Walk 2 Superset w/ 2
FULL BODY

Strength min rest after 2

Use a weight that you can
1b - Landmine Push Press 4 10 Reps/Side 2 each superset 3 complete the reps for each set
with quality and control. Feel
1a - Prone T w/ Eccentric Lower 3 10 Reps/Side 30 Seconds free to increase in weight as
20 Reps with your go through the sets.
1b - Plank Taps 3 2 Seconds Hold 30 Seconds
3
Superset these exercises by going
Arm Care 1c - Prone 90/90 3 15 Reps 30 Seconds
from the first to second exercise
2 - CS Shoulder Strength 1 without rest. After the second
exercise take 2 minutes of rest.
3 - CS Hip & Core Strength 1
 WEEK 3 CALENDAR
THROWING
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer

REST

REST
Throwing Long Toss Regular Throw Regular Throw Long Toss Light Throw

Pitching

Recovery CS Recovery CS Recovery

UPPER BODY LOWER BODY FULL BODY

STRENGTH
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer Crossover Primer

Straight Arm Rotation Straight Arm Rotation

Medball Half Kneeling Chop Half Kneeling Chop
Half Kneeling Overhead Half Kneeling Overhead

REST

REST
Dumbell Bench Press Back Squat Crossbody Carry
Weightlifting
Inverted Rows RDL Landmine Push Press

D2 Flexion w/ Eccentric D2 Flexion w/ Eccentric

Plank Pull Through Plank Pull Through
Arm Care
Prone 90/90 Prone 90/90
CS Shoulder Strength CS Shoulder Strength

CS Hip & Core Strength

Accessory CS Hip & Core Strength
CS Hip & Core Plyometric
 WEEK 3 Sets Reps/Time Weight Rest STRENGTH PROGRAM
1 - Straight Arm Rotation 3 10 Reps/Side 30 Seconds
Med Ball 2 - Half Kneeling Chop 5 3 Clusters/Side 30 Seconds

3 - Half Kneeling Overhead 10 1 Rep 30 Seconds

1a - Dumbell Bench Press 4 8 - 10 Reps 1 1 - 2 Minute

UPPER

Strength
1b - Inverted Rows 4 8 - 10 Reps 1 1 - 2 Minute

1a - D2 Flexion w/ Eccentric 3 10 Reps/Side 30 Seconds

1b - Plank Pull Through 3 20 Reps 30 Seconds

Arm Care
1c - Prone 90/90 3 15 Reps 30 Seconds

2 - CS Shoulder Strength 1

1a - Back Squats 4 8 - 10 Reps 1 1 - 2 Minute

Strength
LOWER

1b - RDL 4 8 - 10 Reps 1 1 - 2 Minute

1 - CS Hip & Core Strength 1 2 Minute

Accessory
2 - CS Hip & Core Plyometric 1
WORKOUT NOTES

1 - Straight Arm Rotation 3 10 Reps/Side 30 Seconds 1

Complete 3 sets of 8 reps using
the heaviest weight that you
Med Ball 2 - Half Kneeling Chop 5 3 Clusters/Side 30 Seconds built up to in the first weeks
workout. Try adding 1 to 2 reps
3 - Half Kneeling Overhead 10 1 Rep 30 Seconds
during each set for a total of
8 to 10 reps on each set.
1a - Crossbody Carry 4 50m Walk 2 Superset w/ 2
FULL BODY

Strength min rest after 2

Use a weight that you can
1b - Landmine Push Press 4 20 Rotations 2 each superset 3 complete the reps for each set
1a - D2 Flexion w/ Eccentric 3 10 Reps/Side 30 Seconds with quality and control. Feel
free to increase in weight as
1b - Plank Pull Through 3 20 Reps 30 Seconds your go through the sets.

Arm Care 1c - Prone 90/90 3 15 Reps 30 Seconds

3
Superset these exercises by going
from the first to second exercise
2 - CS Shoulder Strength 1 without rest. After the second
exercise take 2 minutes of rest.
3 - CS Hip & Core Strength 1
 WEEK 4 CALENDAR
THROWING
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer

REST

REST
Throwing Long Toss Light Throw Long Toss Long Toss Light Throw

Pitching Bull Pen Bull Pen

Recovery CS Recovery CS Recovery

UPPER BODY LOWER BODY FULL BODY

STRENGTH
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer Crossover Primer

Straight Arm Rotation Straight Arm Rotation

Medball Half Kneeling Chop Half Kneeling Chop
Half Kneeling Overhead Half Kneeling Overhead

REST

REST
Landmine Press Deadlift Farmers Carry
Weightlifting
Bentover Rows Bulgarian Split Squat Landmine Rotations

D2 Flexion w/ Eccentric D2 Flexion w/ Eccentric

Plank Pull Through Plank Pull Through
Arm Care
90/90 Ball Drop 90/90 Ball Drop
CS Shoulder Strength CS Shoulder Strength

CS Hip & Core Strength

Accessory CS Hip & Core Strength
CS Hip & Core Plyometric
 WEEK 4 Sets Reps/Time Weight Rest STRENGTH PROGRAM
1 - Straight Arm Rotation 3 10 Reps/Side 30 Seconds
Med Ball 2 - Half Kneeling Chop 5 3 Clusters/Side 30 Seconds

3 - Half Kneeling Overhead 10 1 Rep 30 Seconds

1a - Landmine Press 4 Build to Heavy 6 1 1 - 2 Minute

UPPER

Strength
1b - Bentover Rows 4 Build to Heavy 6 1 1 - 2 Minute

1a - D2 Flexion w/ Eccentric 3 10 Reps/Side 30 Seconds

1b - Plank Pull Through 3 20 Reps 30 Seconds

Arm Care
1c - 90/90 Ball Drop 3 15 Reps 30 Seconds

2 - CS Shoulder Strength 1

1a - Deadlift 4 Build to Heavy 6 1 1 - 2 Minute WORKOUT NOTES

Strength
LOWER

1b - Bulgarian Split Squat 4 Build to Heavy 6 1 1 - 2 Minute

1
Build to a heavy set of 6 reps
by starting with a weight that
1 - CS Hip & Core Strength 1 2 Minute you can easily complete 6 reps
Accessory and then increase the weight
2 - CS Hip & Core Plyometric 1 for a total of 4 sets. The last set
should be challenging, but not to
1 - Straight Arm Rotation 3 10 Reps/Side 30 Seconds failure. If you hit a sticking point,
stay at that weight for the next
Med Ball 2 - Half Kneeling Chop 5 3 Clusters/Side 30 Seconds set, or drop to a lighter weight if
needed. Be sure to record your
3 - Half Kneeling Overhead 10 1 Rep 30 Seconds
final weight for your future weeks.

1a - Farmers Carry 4 50m Walk 2 Superset w/ 2 2

Use a weight that you can
FULL BODY

Strength min rest after complete the reps for each set
1b - Landmine Rotations 4 20 Rotations 2 each superset 3 with quality and control. Feel
1a - D2 Flexion w/ Eccentric 3 10 Reps/Side 30 Seconds free to increase in weight as
your go through the sets.
1b - Plank Pull Through 3 20 Reps 30 Seconds 3
Superset these exercises by going
Arm Care 1c - 90/90 Ball Drop 3 15 Reps 30 Seconds from the first to second exercise
without rest. After the second
2 - CS Shoulder Strength 1 exercise take 2 minutes of rest
before repeating the superset.
3 - CS Hip & Core Strength 1
 WEEK 5 CALENDAR
THROWING
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer

REST

REST
Throwing Long Toss Light Throw Long Toss Long Toss Light Throw

Pitching Bull Pen Bull Pen

Recovery CS Recovery CS Recovery

UPPER BODY LOWER BODY FULL BODY

STRENGTH
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer Crossover Primer

Straight Arm Rotation Straight Arm Rotation

Medball Half Kneeling Chop Half Kneeling Chop
Half Kneeling Overhead Half Kneeling Overhead

REST

REST
Landmine Press Deadlift Farmers Carry
Weightlifting
Bentover Rows Bulgarian Split Squat Landmine Rotations

D2 Flexion w/ Eccentric D2 Flexion w/ Eccentric

Plank Pull Through Plank Pull Through
Arm Care
90/90 Ball Drop 90/90 Ball Drop
CS Shoulder Strength CS Shoulder Strength

CS Hip & Core Strength

Accessory CS Hip & Core Strength
CS Hip & Core Plyometric
 WEEK 5 Sets Reps/Time Weight Rest STRENGTH PROGRAM
1 - Straight Arm Rotation 3 10 Reps/Side 30 Seconds
Med Ball 2 - Half Kneeling Chop 5 3 Clusters/Side 30 Seconds

3 - Half Kneeling Overhead 10 1 Rep 30 Seconds

1a - Landmine Press 3 6 Reps 1 1 - 2 Minute

UPPER

Strength
1b - Bentover Rows 3 6 Reps 1 1 - 2 Minute

1a - D2 Flexion w/ Eccentric 3 10 Reps/Side 30 Seconds

1b - Plank Pull Through 3 20 Reps 30 Seconds

Arm Care
1c - 90/90 Ball Drop 3 15 Reps 30 Seconds

2 - CS Shoulder Strength 1

1a - Deadlift 3 6 Reps 1 1 - 2 Minute

Strength
LOWER

1b - Bulgarian Split Squat 3 6 Reps 1 1 - 2 Minute

1 - CS Hip & Core Strength 1 2 Minute

Accessory
2 - CS Hip & Core Plyometric 1

1 - Straight Arm Rotation 3 10 Reps/Side 30 Seconds

WORKOUT NOTES
Med Ball 2 - Half Kneeling Chop 5 3 Clusters/Side 30 Seconds
1
Complete 3 sets of 6 reps using
3 - Half Kneeling Overhead 10 1 Rep 30 Seconds the heaviest weight that you built
up to in last weeks workout.
1a - Farmers Carry 4 50m Walk 2 Superset w/ 2
FULL BODY

Strength min rest after 2

Use a weight that you can
1b - Landmine Rotations 4 20 Rotations 2 each superset 3 complete the reps for each set
with quality and control. Feel
1a - D2 Flexion w/ Eccentric 3 10 Reps/Side 30 Seconds
free to increase in weight as
1b - Plank Pull Through 3 20 Reps 30 Seconds your go through the sets.

3
Superset these exercises by going
Arm Care 1c - 90/90 Ball Drop 3 15 Reps 30 Seconds
from the first to second exercise
2 - CS Shoulder Strength 1 without rest. After the second
exercise take 2 minutes of rest.
3 - CS Hip & Core Strength 1
 WEEK 6 CALENDAR
THROWING
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer

REST
REST

REST
Throwing Long Toss Regular Throw Light Throw

Pitching

Recovery CS Recovery

UPPER BODY LOWER BODY FULL BODY

STRENGTH
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer Crossover Primer

Split Stance Rotation Split Stance Rotation

Medball Hitter Push Hitter Push
Crow Hop Overhead Crow Hop Overhead

REST
REST

REST
Landmine Press Deadlift Farmers Carry
Weightlifting
Bentover Rows Bulgarian Split Squat Landmine Rotations

Prone T Iso w/ Drop Prone T Iso w/ Drop

Forearm Wall Walk Forearm Wall Walk
Arm Care
90/90 Rhythmic Stability 90/90 Rhythmic Stability
CS Shoulder Strength CS Shoulder Strength

CS Hip & Core Strength

Accessory CS Hip & Core Strength
CS Hip & Core Plyometric
 WEEK 6 Sets Reps/Time Weight Rest STRENGTH PROGRAM
1 - Split Stance Rotation 3 10 Reps/Side 30 Seconds
Med Ball 2 - Hitter Push 5 3 Clusters/Side 30 Seconds

3 - Crow Hop Overhead 10 1 Rep 30 Seconds

1a - Landmine Press 4 6 - 8 Reps 1 1 - 2 Minute

UPPER

Strength
1b - Bentover Rows 4 6 - 8 Reps 1 1 - 2 Minute

1a - Prone T Iso w/ Drop 3 30 Seconds 30 Seconds WORKOUT NOTES

1
Complete 3 sets of 6 reps using
1b - Forearm Wall Walk 3 5 Walks (Up/Down) 30 Seconds
Arm Care the heaviest weight that you built
1c - 90/90 Rhythmic Stability 3 10 Reps 30 Seconds up to in the first weeks workout.
Try adding 1 to 2 reps during
2 - CS Shoulder Strength 1 each set for a total of 6-8 reps
on each set. On the last set go
1a - Deadlift 4 6 - 8 Reps 1 1 - 2 Minute for max reps (without sacrificing
Strength technique) and then determine
LOWER

1b - Bulgarian Split Squat 4 6 - 8 Reps 1 1 - 2 Minute your estimated 1 rep max for that
lift using the 1RM calculator.
1 - CS Hip & Core Strength 1 2 Minute
Accessory 2
Use a weight that you can
2 - CS Hip & Core Plyometric 1 complete the reps for each set
with quality and control. Feel
1 - Split Stance Rotation 3 10 Reps/Side 30 Seconds free to increase in weight as
your go through the sets.
Med Ball 2 - Hitter Push 5 3 Clusters/Side 30 Seconds
3
Superset these exercises by going
3 - Crow Hop Overhead 10 1 Rep 30 Seconds from the first to second exercise
without rest. After the second
1a - Farmers Carry 4 50m Walk 2 Superset w/ 2 exercise take 2 minutes of rest.
FULL BODY

Strength min rest after

1b - Landmine Rotations 4 20 Rotations 2 each superset 3 Calculate your 1 rep max for the
deadlift and landmine press
1a - Prone T Iso w/ Drop 3 30 Seconds 30 Seconds using the 1RM CALCULATOR!

1b - Forearm Wall Walk 3 5 Walks (Up/Down) 30 Seconds https://exrx.net/Calculators/

OneRepMax
Arm Care 1c - 90/90 Rhythmic Stability 3 10 Reps 30 Seconds
Deadlift:
2 - CS Shoulder Strength 1
Landmine Press:
3 - CS Hip & Core Strength 1
 WEEK 7 CALENDAR
THROWING
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer

REST

REST
Throwing Long Toss Light Throw Long Toss Long Toss Light Throw

Pitching Bull Pen Bull Pen

Recovery CS Recovery CS Recovery

UPPER BODY LOWER BODY FULL BODY

STRENGTH
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer Crossover Primer

Split Stance Rotation Split Stance Rotation

Medball Hitter Push Hitter Push
Crow Hop Overhead Crow Hop Overhead

REST

REST
Landmine Clean Speed Deadlift Farmers Carry
Weightlifting
to Press Single Leg RDL Landmine Rotations

Prone T Iso w/ Drop Prone T Drop

Catch on Ball
Forearm Wall Walk
Arm Care Reverse Catch & Throw
90/90 Rhythmic
Stability 90/90 Rhythmic
Stability
CS Shoulder Strength CS Shoulder Strength

CS Hip & Core Strength

Accessory CS Hip & Core Strength
CS Hip & Core Plyometric
 WEEK 7 Sets Reps/Time Weight Rest STRENGTH PROGRAM
1 - Split Stance Rotation 3 10 Reps/Side 30 Seconds
Med Ball 2 - Hitter Push 5 3 Clusters/Side 30 Seconds

3 - Crow Hop Overhead 10 1 Rep 30 Seconds

1a - Landmine Clean to Press 4 6 Reps (R/L) 1 16 Minute

UPPER

Strength
EMOM 3
1b - DB Rows 4 10 Reps (R/L) 4

1a - Prone T Iso w/ Drop 3 30 Seconds 30 Seconds

1b - Forearm Wall Walk 3 5 Walks (Up/Down) 30 Seconds

Arm Care
1c - 90/90 Rhythmic Stability 3 10 Reps 30 Seconds

2 - CS Shoulder Strength 1

1a - Speed Deadlift 4 6 Reps 2 12 Minute

Strength
LOWER

EMOM 3 WORKOUT NOTES

1b - Single Leg RDL 4 10 Reps 4

1
Use 60% of your calculated 1RM
1 - CS Hip & Core Strength 1 2 Minute
for the week 6 landmine press.
Accessory
2 - CS Hip & Core Plyometric 1 2
Use 60% of your calculated
1RM for the week 6 deadlift.
1 - Split Stance Rotation 3 10 Reps/Side 30 Seconds
3
Use a clock to help you cruise
Med Ball 2 - Hitter Push 5 3 Clusters/Side 30 Seconds through this portion of the workout
by doing 1 set every minute on the
3 - Crow Hop Overhead 10 1 Rep 30 Seconds
minute. For exercises that work
1a - Weighted 1-side at a time, complete a single
4 10 Reps 4 Superset w/ 2
Step-Up (Front Rack)
FULL BODY

side in one minute, and then the

Strength min rest after
1b - KB Swing 4 10 Reps 4 other side in the next minute.
each superset 3
4
Use a weight that you can
1a - Prone T Drop Catch 3 30 Seconds 30 Seconds
complete the reps for each set
1b - Reverse Catch & Throw 3 10 Reps 30 Seconds with quality and control.

Arm Care 1c - 90/90 Rhythmic Stability 3 10 Reps 30 Seconds

5
Superset these exercises by going
from the first to second exercise
2 - CS Shoulder Strength 1 without rest. After the second
exercise take 1 minutes of rest.
3 - CS Hip & Core Strength 1
 WEEK 8 CALENDAR
THROWING
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer

REST

REST
Throwing Long Toss Light Throw Long Toss Long Toss Light Throw

Pitching Bull Pen Bull Pen

Recovery CS Recovery CS Recovery

UPPER BODY LOWER BODY FULL BODY

STRENGTH
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer Crossover Primer

Split Stance Rotation Split Stance Rotation

Medball Hitter Push Hitter Push
Crow Hop Overhead Crow Hop Overhead

Landmine Weighted Step-Up

REST

REST
Speed Deadlift
Weightlifting Clean to Press (Front Rack)
Single Leg RDL
Dumbell Rows KB Swing

Prone T Rhythmic Prone T Rhythmic

Stability Stability

Arm Care Bottom Up KB Carry Bottom Up KB Carry

Reverse Catch & Throw Reverse Catch & Throw
CS Shoulder Strength CS Shoulder Strength

CS Hip & Core Strength

Accessory CS Hip & Core Strength
CS Hip & Core Plyometric
 WEEK 8 Sets Reps/Time Weight Rest STRENGTH PROGRAM
1 - Split Stance Rotation 3 10 Reps/Side 30 Seconds
Med Ball 2 - Hitter Push 5 3 Clusters/Side 30 Seconds

3 - Crow Hop Overhead 10 1 Rep 30 Seconds

1a - Landmine Clean to Press 4 6 Reps (R/L) 1 16 Minute

UPPER

Strength
EMOM 3
1b - DB Rows 4 10 Reps (R/L) 4
1a - Prone T Rhythmic
Stability 3 30 Seconds 30 Seconds

1b - Bottom Up KB Carry 3 15 Meter/Arm 30 Seconds

Arm Care
1b - Reverse Catch & Throw 3 10 Reps 30 Seconds

2 - CS Shoulder Strength 1

1a - Speed Deadlift 4 6 Reps 2 12 Minute

Strength
LOWER

EMOM 3 WORKOUT NOTES

1b - Single Leg RDL 4 10 Reps 4

1
Use 65% of your calculated 1RM
1 - CS Hip & Core Strength 1 2 Minute
for the week 6 landmine press.
Accessory
2 - CS Hip & Core Plyometric 1 2
Use 65% of your calculated
1RM for the week 6 deadlift.
1 - Split Stance Rotation 3 10 Reps/Side 30 Seconds
3
Use a clock to help you cruise
Med Ball 2 - Hitter Push 5 3 Clusters/Side 30 Seconds through this portion of the workout
by doing 1 set every minute on the
3 - Crow Hop Overhead 10 1 Rep 30 Seconds
minute. For exercises that work
1a - Weighted 1-side at a time, complete a single
4 10 Reps 4 Superset w/ 2
Step-Up (Front Rack)
FULL BODY

side in one minute, and then the

Strength min rest after
1b - KB Swing 4 10 Reps 4 other side in the next minute.
each superset 5
1a - Prone T Rhythmic 4
Use a weight that you can
3 30 Seconds 30 Seconds
Stability complete the reps for each set
1b - Bottom Up KB Carry 3 15 Meter/Arm 30 Seconds with quality and control.

Arm Care 1b - Reverse Catch & Throw 3 10 Reps 30 Seconds

5
Superset these exercises by going
from the first to second exercise
2 - CS Shoulder Strength 1 without rest. After the second
exercise take 1 minutes of rest.
3 - CS Hip & Core Strength 1
 WEEK 9 CALENDAR
THROWING
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer

REST

REST
Throwing Long Toss Light Throw Long Toss Long Toss Light Throw

Pitching Bull Pen Bull Pen

Recovery CS Recovery CS Recovery

UPPER BODY LOWER BODY FULL BODY

STRENGTH
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer Crossover Primer

Split Stance Rotation Split Stance Rotation

Medball Hitter Push Hitter Push
Crow Hop Overhead Crow Hop Overhead

Landmine Weighted Step-Up

REST

REST
Speed Deadlift
Weightlifting Clean to Press (Front Rack)
Single Leg RDL
Dumbell Rows KB Swing

Prone T Rhythmic Prone T Rhythmic

Stability Stability

Arm Care Bottom Up KB Carry Bottom Up KB Carry

Reverse Catch & Throw Reverse Catch & Throw
CS Shoulder Strength CS Shoulder Strength

CS Hip & Core Strength

Accessory CS Hip & Core Strength
CS Hip & Core Plyometric
 WEEK 9 Sets Reps/Time Weight Rest STRENGTH PROGRAM
1 - Split Stance Rotation 3 10 Reps/Side 30 Seconds
Med Ball 2 - Hitter Push 5 3 Clusters/Side 30 Seconds

3 - Crow Hop Overhead 10 1 Rep 30 Seconds

1a - Landmine Clean to Press 4 6 Reps (R/L) 1 16 Minute

UPPER

Strength
EMOM 3
1b - DB Rows 4 10 Reps (R/L) 4
1a - Prone T Rhythmic
Stability 3 30 Seconds 30 Seconds

1b - Bottom Up KB Carry 3 15 Meter/Arm 30 Seconds

Arm Care
1b - Reverse Catch & Throw 3 10 Reps 30 Seconds

2 - CS Shoulder Strength 1

1a - Speed Deadlift 4 6 Reps 2 12 Minute

Strength
LOWER

EMOM 3 WORKOUT NOTES

1b - Single Leg RDL 4 10 Reps 4

1
Use 70% of your calculated 1RM
1 - CS Hip & Core Strength 1 2 Minute
for the week 6 landmine press.
Accessory
2 - CS Hip & Core Plyometric 1 2
Use 70% of your calculated
1RM for the week 6 deadlift.
1 - Split Stance Rotation 3 10 Reps/Side 30 Seconds
3
Use a clock to help you cruise
Med Ball 2 - Hitter Push 5 3 Clusters/Side 30 Seconds through this portion of the workout
by doing 1 set every minute on the
3 - Crow Hop Overhead 10 1 Rep 30 Seconds
minute. For exercises that work
1a - Weighted 1-side at a time, complete a single
4 10 Reps 4 Superset w/ 1
Step-Up (Front Rack)
FULL BODY

side in one minute, and then the

Strength min rest after
1b - KB Swing 4 10 Reps 4 other side in the next minute.
each superset 5
1a - Prone T Rhythmic 4
Use a weight that you can
3 30 Seconds 30 Seconds
Stability complete the reps for each set
1b - Bottom Up KB Carry 3 15 Meter/Arm 30 Seconds with quality and control.

Arm Care 1b - Reverse Catch & Throw 3 10 Reps 30 Seconds

5
Superset these exercises by going
from the first to second exercise
2 - CS Shoulder Strength 1 without rest. After the second
exercise take 1 minutes of rest.
3 - CS Hip & Core Strength 1
WEEK 10 CALENDAR
THROWING
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer

REST

REST
Throwing Long Toss Regular Throw Long Toss Long Toss Regular Throw

Pitching Bull Pen

Recovery CS Recovery CS Recovery

UPPER BODY LOWER BODY FULL BODY

STRENGTH
PROGRAM Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Prep Crossover Primer Crossover Primer Crossover Primer

Split Stance Rotation Split Stance Rotation

Medball Hitter Push Hitter Push
Crow Hop Overhead Crow Hop Overhead

Landmine Weighted Step-Up

REST

REST
Speed Deadlift
Weightlifting Clean to Press (Front Rack)
Single Leg RDL
Dumbell Rows KB Swing

Prone T Rhythmic Prone T Rhythmic

Stability Stability

Arm Care Bottom Up KB Carry Bottom Up KB Carry

Reverse Catch & Throw Reverse Catch & Throw
CS Shoulder Strength CS Shoulder Strength

CS Hip & Core Strength

Accessory CS Hip & Core Strength
CS Hip & Core Plyometric
 WEEK 10 Sets Reps/Time Weight Rest STRENGTH PROGRAM
1 - Split Stance Rotation 3 10 Reps/Side 30 Seconds
Med Ball 2 - Hitter Push 5 3 Clusters/Side 30 Seconds

3 - Crow Hop Overhead 10 1 Rep 30 Seconds

1a - Landmine Clean to Press 4 6 Reps (R/L) 1 16 Minute

UPPER

Strength
EMOM 3
1b - DB Rows 4 10 Reps (R/L) 4
1a - Prone T Rhythmic
Stability 3 30 Seconds 30 Seconds

1b - Bottom Up KB Carry 3 15 Meter/Arm 30 Seconds

Arm Care
1b - Reverse Catch & Throw 3 10 Reps 30 Seconds

2 - CS Shoulder Strength 1

1a - Speed Deadlift 4 6 Reps 2 12 Minute

Strength
LOWER

EMOM 3 WORKOUT NOTES

1b - Single Leg RDL 4 10 Reps 4

1
Use 75% of your calculated 1RM
1 - CS Hip & Core Strength 1 2 Minute
for the week 6 landmine press.
Accessory
2 - CS Hip & Core Plyometric 1 2
Use 75% of your calculated
1RM for the week 6 deadlift.
1 - Split Stance Rotation 3 10 Reps/Side 30 Seconds
3
Use a clock to help you cruise
Med Ball 2 - Hitter Push 5 3 Clusters/Side 30 Seconds through this portion of the workout
by doing 1 set every minute on the
3 - Crow Hop Overhead 10 1 Rep 30 Seconds
minute. For exercises that work
1a - Weighted 1-side at a time, complete a single
4 10 Reps 4 Superset w/ 1
Step-Up (Front Rack)
FULL BODY

side in one minute, and then the

Strength min rest after
1b - KB Swing 4 10 Reps 4 other side in the next minute.
each superset 5
1a - Prone T Rhythmic 4
Use a weight that you can
3 30 Seconds 30 Seconds
Stability complete the reps for each set
1b - Bottom Up KB Carry 3 15 Meter/Arm 30 Seconds with quality and control.

Arm Care 1b - Reverse Catch & Throw 3 10 Reps 30 Seconds

5
Superset these exercises by going
from the first to second exercise
2 - CS Shoulder Strength 1 without rest. After the second
exercise take 1 minutes of rest.
3 - CS Hip & Core Strength 1