Ryback Regimen LLC Group

Winter Pitching Program Breakdown

NOVEMBER - (No throwing - Just training)

Pitcher specific lifts. Focusing on strengthening the proper muscles and increasing range of motion in the areas that are crucial for a healthy throwing athlete. The posterior chain was a major focus every lift whether we did upper body or lower body. It’s crucial to perform variations of the four compound lifts. For example, the barbell bench press when performed incorrectly can be detrimental to the shoulder position. We avoid the barbell and stay with dumbbells to target the shoulder stabilizer muscles. The military press is replaced with a landmine press. Throwing athletes do landmine presses because of the angled bar path promoting upward scapular rotation. The barbell back squat is still a great exercise but we mostly do reverse lunges with a safety bar. The safety bar has pads to avoid creating a cyst on the spine (I…