Training the Power
Pitcher
A. Eugene Coleman, EdD, CSCS
Program in Fitness and Human Performance, University of Houston—Clear Lake, Houston, Texas
SUMMARY
THE POWER PITCHER IS ONE OF
THE MOST EXCITING POSITIONS
IN THE GAME OF BASEBALL.
SUCCESSFUL INJURY-FREE
PERFORMANCE REQUIRES A
COMPREHENSIVE YEAR-ROUND
CONDITIONING PROGRAM THAT
ADDRESSES THE PHYSICAL,
METABOLIC, AND MENTAL
REQUIREMENTS OF THE POSITION.
INTRODUCTION
he power pitcher is one of the
T most exciting players to watch
in professional baseball. Be-
cause he relies primarily on the velocity
of his pitches, sometimes at the ex-
pense of accuracy, there is always the
potential that he will record a high
number of strikeouts and walks and
a low number of hits every time he
appears in a game. An average Major
League Baseball (MLB) pitcher, for
example, will strike out approximately
5 batters per 9 innings, whereas a pro-
totypical power pitcher, such as Hall of
Fame pitcher Nolan Ryan, may strike
out one or more every inning.
As a strength and conditioning coach
in MLB for the past 30 years, I have
had the opportunity to work with 3
Hall of Fame power pitchers, numer-
ous pitching coaches, managers, and
general managers. In addition, I have
20 years of manning a radar gun,
charting pitches, analyzing data, and
evaluating the results of approximately
500,000 pitches each year. With these
experiences, I believe that there are
4 major components to becoming a
successful power pitcher at the
48 VOLUME 31 | NUMBER 2 | APRIL 2009
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professional level (18,39). They are
good pitching mechanics, mental
toughness, genetics, and strength and
conditioning.
PITCHING MECHANICS
Most professional pitchers, coaches,
and scouts believe that if you have the
talent to throw hard, the first step in
achieving your true potential as a
power pitcher is to develop proper
pitching mechanics (31,33). Regardless
of how much talent you have, how
strong you are, how big you are, or
how flexible you are, you will throw
only as hard and accurately as your
mechanics permit. When your me-
chanics break down, you will not be
able to sum the forces to throw hard
and accurately. Without good mechan-
ics, most pitchers will ‘‘muscle up’’ to
try to throw harder, fatigue, and
increase their risk of injury (32).
Nolan Ryan was often credited with
having near-perfect pitching mechan-
ics (15). He pitched at the Major
League level for 25 years and pitched
300 or more innings 2 times in his
career (326 innings in 1973 and 334
innings in 1974). He pitched
299 innings in 1977 and 220 or more
innings 14 times in his career. Ryan
threw approximately 180 pitches per
game for 10 years. He once threw 255
pitches in a 13-inning game and 100
pitches 100 miles per hour (mph) or
faster in a single game. Remarkably,
he accomplished all these with only
3 days rest between starts. Today’s
pitchers are allowed 4 days rest
between starts. Ryan is estimated to
have thrown 100,000 pitches at least
90 mph by the time he reached the age
of 30 (31). During his 25-year MLB
Copyright Ó National Strength and Conditioning Association
career, he never threw a fastball that
was clocked at less than 90 mph. You
cannot run a marathon with a rock in
your shoe and you cannot throw as
hard or for as long as Ryan did with
bad mechanics.
MENTAL TOUGHNESS
Mental toughness, according to sport
psychologists, is having the psycho-
logical strength to maintain focus,
motivation, and self-belief when the
going gets hard (19). For a pitcher, it is
having the confidence that when he
comes to a difficult situation, he does
not give in. A mentally tough athlete
will achieve relatively consistent per-
formances regardless of situational
factors. A mentally tough athlete will
retain a confident, positive, optimistic
outlook, even when things are not
going well, and will not ‘‘choke’’ under
pressure (23). They deal with distrac-
tions without letting them interfere
with optimal focus, tolerate pain and
discomfort, remain persistent when the
‘‘going gets tough,’’ and have the
resilience to bounce back from dis-
appointments (23).
Recent research has attempted to
explore the concept of mental tough-
ness in sport more thoroughly, and it
seems that, although some people are
naturally more tough-minded than
others, people can be ‘‘toughened-up’’
with the correct approach to training
(24). In the history of the American
space program, for example, there has
seldom been a heart rate greater than
KEY WORDS:
baseball; pitcher; training; professional
sports
100 bpm recorded on an astronaut From a genetics (anthropometric and
during liftoff, splash down, or landing physiological characteristics) stand-
(21). NASA officials believe that think- point, I have come to 5 conclusions
ing patterns are the result of repetition about power pitchers. After these are
(rep), and they have designed pro- discussed, you will be able to examine
grams that train both the body and the tables that display a 4-phase, year-
mind. One of their goals is to identify round strength and conditioning pro-
the thinking patterns that they want gram for the power pitcher.
astronauts to use under pressure and First, there are power pitchers and
then practice them over and over in power throwers. A power pitcher can
a simulator so that when a difficult throw at least 95 mph, can locate his
situation arises, the training will auto- fastball, and has a fastball that moves.
matically kick in and the astronauts will He never gives in to the hitter, can
not give in or ‘‘freak out’’ (21). throw his second best pitch for a strike,
Sport psychologists contend that men- can hit the corner of the plate with
tally tough athletes will play the way almost every pitch, and can throw
they train, and training should focus a pitch for a strike when behind in the
on building physical fitness, mental count. A power thrower, on the other
strength, and resilience. Jones (19), for hand, can also throw at least 95 mph,
example, found that mentally tough but he cannot locate the pitch. He
athletes were able to maintain technique cannot throw his second best pitch for
and effort while experiencing physical a strike. He throws every pitch as hard
(e.g., fatigue) and emotional pain result- as he can and tries to throw harder
ing from failure. Dorfman (10) suggests when behind in the count. The harder
that harsh experiences toughen one’s he throws, the less his ball moves (i.e., it
spirit to endure the dilemmas of life, and tends to flatten out at higher velocities).
success is achieved through effort. This makes it easier for the batter to
Therefore, by knowing one’s limitation track the ball and hit it (10).
boundaries, realistic goals can be suc- Second, power pitchers can be starters
cessfully accomplished, which in turn or relievers and can come in all ages,
establish new goals leading to further sizes, and shapes. They are young and
success by developing mental tough-
ness. A pitcher should train to compete
by putting himself in very challenging
situations where he has to work at not Table 1
‘‘giving in.’’ Pitchers should challenge Age and body composition of power pitchers (8)
themselves and develop the attitude that
Player Age (y) Height (in.)
failure is not an option.
Clemens 35 76
GENETICS
Loehr (23), a sport psychologist, says Dotel 27 72
that ‘‘talent is your genetic potential Jenkins 38 77
and it’s a gift. You can’t take credit for
it. You didn’t earn it. You inherited it. Johnson 36 82
Being born with talent is like winning Kile 32 72
the lottery.’’ Having talent, evens out
a lot; however, there is no guarantee Lidge 30 77
for success. Success depends on how Oswalt 30 72
you use your gift. If you take it for
granted and are content with being on Pettitte 34 77
the team and making an occasional Richard 28 80
contribution, you will never achieve
Ryan 35 74
your true genetic potential. But if you
work on your talent, even if it is Seaver 32 73
marginal, you can reach your potential
Wagner 29 71
and be successful.
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old, tall and short, big and small, right
handed and left handed, and U.S. and
foreign born. Although there are no
ideal height or weight requirements,
scouts tend to favor taller pitchers
with better leverage. Data in Table 1
indicates that, regardless of age, height,
or weight, most power pitchers had
no more than 12–13% body fat (8).
Third, pitching is an anaerobic power
event (29). The act of throwing
a baseball occurs in less than 5 seconds
from windup to release. Once released,
a 90- to 95-mph pitch will travel from
pitcher’s mound to home plate in
approximately 0.40 seconds or less
(8). The typical MLB pitcher will
throw 15 pitches per inning, and
starting pitchers are required to per-
form sustained high-intensity activity
for 6–9 innings per game and will
throw no more than 135–150 pitches
in a complete game (6). Relievers
perform high-intensity activity for
a much shorter period (1–2 innings)
but may pitch on consecutive days.
MLB rules allow a pitcher to rest no
more than 12 seconds between pitches
when no runners are on base (25).
Thus, the act of pitching relies primar-
ily on the ATP-PC system for energy
Weight (lb) Body fat (%)
235 12.0
215 12.1
210 12.3
225 11.8
212 12.2
210 11.9
185 10.7
225 12.5
239 10.6
212 12.1
195 12.2
203 11.8
49
Training the Power Pitcher
(3). A high level of aerobic fitness is not
required. Average aerobic capacity of
MLB pitchers is between 45 and 50
mL/kg/min (7). An adequate level of
aerobic fitness is needed to help
pitchers recover between pitches and
to pitch into the later innings of the
game (29). Research indicates that this
level is better achieved through high-
intensity interval training than through
steady-state, long aerobic training (4).
Fourth, muscular strength is important,
but power, symmetry, and local mus-
cular endurance are more important
than absolute strength (22). Pitchers
need strength and power to throw hard
on a given pitch and power endurance
to throw hard 100–150 times per game.
Symmetry in muscular strength, both
contralateral and ipsilateral, will help
ensure muscle balance and reduce the
risk of injury (37). Because strength and
size are related, some degree of
hypertrophy is needed, especially in
the legs. However, too much size,
especially in the upper body, can limit
range of motion and the ability to
apply force in a controlled manner (17).
In pitching, the body can be viewed as
a 3-link chain. The forces involved in
pitching are initiated in the legs and
then transferred through the trunk to
the shoulders, arms, forearms, and
hands where they are applied to the
ball (11,17,26,27). Data indicate that
MLB pitchers possess more leg strength
and less upper-body strength than
position players (5). Major League
pitchers can lift approximately 1.6 times
their total body weight in the back
squat and 3 times their body weight in
the leg press but can bench press only
80% of their body weight (7).
Although authorities (8,14,30,35,36,38)
agree that pitchers must have sufficient
core (abdominal, oblique, and low
back) strength to effectively transfer
the forces that are initiated in the lower
body to upper body where they are
applied to the ball, no data exists to
indicate how much core strength is
needed. However, data suggests that
if a pitcher’s lead arm is strapped to
the side of his body, prohibiting the
ability to produce greater angular torso
50 VOLUME 31 | NUMBER 2 | APRIL 2009
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rotational velocities, throwing veloc-
ity decreased by 10% (16). Therefore,
the hypothetical example in Table 2
illustrates the importance of core
strength in helping a pitcher achieve
maximum throwing velocity. Assume,
for example, that it takes 1,000 pounds
of force to throw a baseball 95 mph.
If pitcher 1 can generate 500 pounds
of force in his legs, 300 pounds in his
core, and 200 pounds in his arm/
shoulder and can synchronize the
movements of these 3 segments, he
should be able to generate 1,000
pounds of force. Pitcher 2 with similar
leg and upper-body strength but less
core strength should not be able to
generate 1,000 pounds of force and
should not be able to achieve a velocity
of 95 mph.
Power pitchers do not have to be able
to bench press 300 lb or squat 400 lb to
be successful. The ball weighs only
149 g (5.5 oz). The primary focus
should be on total body strength, not
how much can be lifted compared with
someone else. Total body strength
should help the pitcher throw hard,
locate his pitches, stay balanced, move
efficiently, and resist injury (11,31).
Pitchers also need muscle symmetry
and flexibility to help improve function
and protect against injury (11,17).
Flexibility increases the range of mo-
tion over which force can be applied by
each link in the kinetic chain. Pitchers
tend to have increased external rota-
tion and decreased internal rotation of
the throwing shoulder when measure-
ments are taken at 90° of shoulder
abduction (32).
Fifth, pitching is a multiplane activity.
The ball is thrown in the sagittal plane,
Table 2
Sample of segment strength and force production
Pitcher 1 Force (lb)
Hips/legs 500
Trunk 300
Arm/shoulder 200
Total 1,000
but most of the movements at the hip,
trunk, legs, and arms that drive this
action occur primarily in the frontal
and transverse planes (11,17). Fielding
movements also occur in all 3 planes.
The primary movements in pitching
are flexion, extension, and rotation.
The dominant muscles involved are
the gastrocnemius, soleus, quadriceps,
hamstrings, gracilis, gluteals, psoas,
iliacus, sartorius, rectus femoris, obli-
ques, erector spinae, splenius capitis,
intransversarii, interspinales, pectorals,
deltoids, latissimus dorsi, serratus an-
terior, rotator cuff, pronator teres and
quadratus, supinators, flexor carpi,
flexor digitorum, profundas, extensor
carpi, and extensor and flexor pollicis
(17,28). These muscles work both
concentrically and eccentrically to
produce force, reduce force, and stabi-
lize the joints from windup through
follow-through (40). Pitching, accord-
ing to Pappas et al. (26), ‘‘is a total body
activity with sequential activation of
body parts through a link system
which, in a right-handed pitcher, goes
from the left foot to the right hand.
Through the coordinated action of all
body segments, ballistic energy is
applied to the baseball resulting in
the greatest velocity at the time of
release.’’
YEAR-ROUND STRENGTH AND
CONDITIONING PROGRAM
Proper conditioning is what allows
a power pitcher to get maximum use
of his talent inning after inning, game
after game, and year after year. It is not
uncommon to see a young pitcher with
talent and perfect mechanics throw
hard for 3–4 years and then become
a finesse pitcher. Their career as
Pitcher 2 Force (lb)
Hips/legs 500
Trunk 200
Arm/shoulder 200
Total 900
a power pitcher can be summed up by Table 3
what Mozart wrote as he was dying at Phase I: postseason—active rest; length 3 4 weeks; goal: recovery. Train 3
age 35, ‘‘I have come to the end times per week
without having had the enjoyment of
my talent’’ (34). Activity Exercise and drills

Why do young pitchers lose velocity? Warm-up 1 3 10 of each exercise Movement preparation:
Specificity of training—‘‘Use it or lose prisoner squats,
jumping jacks, lateral
it’’. We know empirically that sprinters
lunge, seal jumping
cannot maintain speed by jogging and jacks, reverse lunge
shot putters cannot maintain power with twist, cross
with circuit weight training. Likewise, jumping jacks, open
a power pitcher cannot maintain his and close the gate,
velocity by doing 3 sets of 10 reps with RDL, ankle flips, pogo
70% in the weight room and jogging jumps, good morning,
for 20 min/d. Power pitchers must trunk twist, arm circles,
train for both strength and power and Spiderman, inch
worm (39)
throw the baseball maximally with
good mechanics. Core stabilization 2 3 10 of each; 10- to Daily core circuit: hip
15-s planks bridge, stick crunch,
On the basis of the professional
reverse crunch, Cook
experience of the author and current hip lift, front plank,
trends in research, the year-round side plank, quadruped
strength and conditioning program alternating arm and
outlined in Tables 3–8 is designed to leg extension,
help prepare the power pitcher for Superman (2)
a season of professional baseball. The Strength CWT; body weight or Step-up, inclined row,
reader will note that there are no heavy DBs as resistance—2 3 squat, push-up or
chest exercises, overhead lifts, or some 8 in week 1, 3 3 10 in bench press, RDL,
competitive weight lifting exercises, week 2, 3 3 12 in calf raise (9)
such as power cleans and snatches weeks 3 and 4
included in the program. Research Shoulder/scapula 2 3 8 with no weight; add Prone shoulder circuit:
suggests that most professional pitch- 2 reps per week up to Y, T, W, L, push-up
ers have some degree of shoulder 16 reps of each plus (2)
instability (12). Adding heavy chest
Metabolic training 3 times per week Workout 1: 10 easy poles
and overhead lifts could increase
shoulder instability and increase the Workout 2: bicycle 20 min
risk of posterior impingement syn-
Workout 3:10 3 100 yd
drome (20). Although there is no in 10 min (9)
question of the inherent value of
strength training exercises as tool to Cooldown/flexibility 2–3 reps hold each for Daily dozen: kneeling
increase explosive power, they have 10–15 s hip stretch, butterfly
a high technical demand and require groin, hook and look,
buttocks stretch, seated
more supervisory personnel than most
quad stretch, seated
professional baseball teams have. They hamstring, bent knee
also require a training background level leg drops, bent knee
of proficiency that most professional hip drops, thoracic
pitchers do not possess. stretch, inch worm,
shoulder, forearm (9)
The year-round strength and condi-
tioning program is divided into 4 Rep = repetition; RDL = Romanian deadlift; CWT = circuit weight training; DB = dumbbell.
training phases: postseason, off-season,
preseason, and in-season (5,8). Each
phase has specific fitness and perfor- contains workouts designed to allow endurance, power, metabolic fitness,
mance objectives and is more difficult the athlete to warm-up and improve flexibility, and mental toughness.
and more sport specific than the pre- flexibility, core strength and stability, Workouts are designed to get the
vious one. The annual program muscular strength, local muscle pitcher in ‘‘game shape’’ by opening

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Training the Power Pitcher

Table 4
Phase II: off-season (cycle I)—general conditioning; length 4 weeks; goal: base level of strength and conditioning to
prepare for strength phase. Train 3 times per week
Activity Exercise and drills

Warm-up 1 3 10 of each Movement preparation (39)

Core stabilization 2 3 10 of each; 10- to Daily core circuit—SB circuit: SB crunch,
15-s planks SB roll out, SB jackknife, SB rocky twist (2)
Strength (9) CWT (3 3 10) Squat, DB bench, step-up, lat pull, SLDL, DB
incline bench press, standing calf raise, seated row,
lunge, shrug, triceps press, arm curl (9)
Shoulder/scapula 2 3 8 3 3–5 lb Prone shoulder circuit: Y, T, W, L, push-up plus (2)
Wrist and hand Superset (1 3 10) of Forearm circuit: wrist flexion/wrist extension; radial
each exercise flexion/ulnar flexion
Hand circuit: hand grip/rice drill;
wrist roller/wrist twist (10)
Metabolic training 3 times per week Workout 1: Tempo 8 3 100 yd; add 1 rep every 2 wk
Workout 2: 10 3 100 yd in 10 min
Workout 3: 10 3 100 yd in 15–18 s;
45-s rest; add 1 rep every 2 wk (10)
Cooldown/flexibility 2–3 reps hold each for Daily dozen (9)
10–15 s
Rep = repetition; SB = stability ball; SLDL = straight-leg deadlift.

day, reduce the risk of injury, and
maintain a high level of fitness and
performance throughout the season.
Workouts in each phase start with
a dynamic warm-up to increase body
temperature, allow full joint range of
motion, reduce the risk of injury, and
increase the chance for optimal per-
formance. They end with exercises
designed to improve flexibility (9,14).
Core strength and stabilization are
trained in each workout. These exer-
cises will vary from phase to phase to
allow for development of all core and
stability muscles.
The strength training program follows
a periodization model in which the
training year starts in the postseason
with a 3- to 4-week period of active rest.
The off-season training phase is 12
weeks in length and consists of an initial
4-week conditioning (cycle I: prepara-
tory) cycle followed by a 4-week
strength (cycle II) and a 4-week power
(cycle III) cycle. The preseason is a 6-
week strength and power phase (spring
training) designed to prepare the athlete
for opening day. The training year ends
with a 16- to 20-week in-season
(maintenance) phase. Training variables
(frequency, duration, intensity, volume,
rest, and recovery) will vary in accor-
dance with the specific goals and
objectives of each phase.
Shoulder strength and stability are
maintained year-round through the use
of the prone shoulder circuit (8). Because
these exercises recruit a small muscula-
ture, it is not necessary to use a heavy
resistance to stimulate the overload
needed to gain strength (13). Shoulder
exercises are performed 3–5 times per
week after exhausting the major muscle
groups first or after throwing. This
sequence allows concentration on the
small muscles of the rotator cuff when
lifting and avoids rotator cuff fatigue
before throwing (1). The prone shoulder
circuit starts in the postseason with 2 sets
of 8 reps of each exercise with no weight
and no rest between exercises. Partic-
ipants will add 2 reps per week, up to sets
of 16 reps in each position (64 total reps).
When 64 reps can be completed, the
participant will return to sets of 8 with
3–5 lb dumbbells or tubing throughout
the remainder of the training year.
The forearms and hands are trained at
the end of the strength workout to
ensure that the participant has suffi-
cient grip strength to perform the
strength training exercises. Workouts
are held 3–4 times per week during the
off-season and preseason and 2 times
per week during the in-season using
a superset format. Wrist flexion and
wrist extension exercises are paired
with radial flexion (deviation) and
ulnar flexion (deviation) exercises.
Wrist roller exercises are paired with
wrist twist exercises. Weights are held
in the hands, not in the fingers, to
ensure that the small finger muscles do
not fatigue too soon. Workouts con-
clude with grip exercises and rice drills
to improve grip and finger strength.
Plyometric drills are started in the
second cycle of the off-season phase

52 VOLUME 31 | NUMBER 2 | APRIL 2009

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 Table 5
Phase II: off-season (cycle II)—strength; length 4 weeks; goal: increase strength and prepare for a power phase.
Train 4 times per week
Activity Exercise and drills

Warm-up 1 3 10 of each Movement preparation (39)

Core stabilization 2 3 10 of each; 15- to Daily core circuit: SB circuit (2)
20-s planks
Medicine ball core strength (2) 2 3 10 each side Workout 1: flexion circuit—kneeling 2-hand chest pass,
kneeling 1-hand chest pass, ½ kneeling 1-hand chest
pass, standing 2-hand chest pass, standing 1-hand
chest pass
Workout 2: lateral flexion circuit—standing
¼ chop, standing ½ chop, standing full
chop, kneeling overhead throw
Workout 3: rotation circuit—kneeling lateral pass, ½
kneeling lateral pass, standing lateral pass, standing
reverse lateral pass
Workout 4: power circuit—standing overhead
1-bounce, kneeling overhead 1-bounce, ½ kneeling
overhead 1-bounce, lunge overhead 1-bounce
Plyometrics (2) 3 3 5 each Workouts 1 and 3: box jump circuit—jump
up and walk down 12, 18, 24 and 30$
boxes, box pop-up, box crossover
Workouts 2 and 4: in-place jump circuit: squat jump, tuck
jump, split-squat jump, scissors jump
Strength (9) 4-day split: core lifts 4 3 6–8*; Workouts 1 and 3: squat,* SLDL,* lunge, SB leg
assist lifts 3 3 8–10 curl, step-up, standing calf raise, 1-leg squat
Workouts 2 and 4: DB bench,* lat pull,* DB incline bench
press,* seated row,* shrug, triceps press, arm curl
Shoulder/scapula 2 3 8 3 3–5 lb of each Prone shoulder circuit (2)
Wrist and hand (9) Superset (1 3 10) of each exercise Workouts 1 and 3: forearm circuit
Workouts 2 and 4: wrist circuit
Metabolic training (9) 5 times per week Workout 1: add 1 rep every 2 wk; 4 3 100
(18:40 s), 4 3 200 (30:90 s), 4 3 100 yd
(18:40 s); 3-min rest between sets
Workout 2: 10 3 100 in 10 min
Workout 3: add 1 rep every 2 wk; shuttle
2 3 200 (40:120 s)
Workout 4: add 1 rep every 2 wk; 2 3 10 3
50 yd (6:30 s); 3-min rest between sets
Workout 5: 150-yd shuttles; 3-min
rest between sets; 6 3 25 yd
(60 s), 5 3 30 yd (60 s), 3 3
50 yd (60 s), 2 3 75 yd (60 s)
Cooldown/flexibility 2–3 reps hold each for 10–15 s Daily dozen (9)
Rep = repetition; SB = stability ball; SLDL = straight-leg deadlift.

*Core lifts.

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Training the Power Pitcher

Table 6
Phase II: off-season (cycle III)—power phase; length 4 weeks; goal: increase strength and power and prepare the
preseason phase. Train 5 times per week
Activity Exercise and drills

Warm-up 1 3 10 of each Movement preparation (39)

Shoulder/scapula
Core stabilization
Medicine ball core
strength (2)
Plyometrics (2,9)
Strength (9)
Wrist and hand (9)
Metabolic training (9)
Cooldown/flexibility
Rep = repetition; SB = stability ball; MD = medicine ball; SLDL = straight-leg deadlift; DB = dumbbell.
2 3 8 3 3–5 lb of each
2 3 10 of each; 30-s planks
2 3 10 of each to each side
(5 moderate and 5 explosive)
2 3 5 each
4-day split; core 4 3 6*;
assist 3 3 6–8
Superset (1 3 10) of each
exercise
5 workouts per week
2–3 reps hold each for 10–15 s
Prone shoulder circuit (2)
Daily core circuit: SB circuit (2)
Workout 1: flexion circuit
Workout 2: lateral circuit
Workout 3: rotation circuit
Workout 4: power circuit
Workouts 1 and 3: hurdle circuit—forward hurdle jumps, lateral
hurdle jumps, forward hurdle hops, lateral hurdle hops
Workouts 2 and 4: MD circuit—chest pass, 2-hand
overhead throw, squat and chest throw, underhand
throw, backward throw, 2 jumps and throw, discus throw
Workouts 1 and 3: squat,* SLDL,* lunge, SB leg curl,
step-up, standing calf raise, 1-leg squat
Workouts 2 and 4: DB bench,* lat pull,* DB incline
bench press,* seated row,* shrug, triceps press, arm curl
Workouts 1 and 3: forearm circuit
Workouts 2 and 4: hand circuit
Workout 1: jungle drill (50-yd sprint down and jog
back after each exercise)—10 times prisoner squats,
20 times side to sides, 10times lunge with twist, 10 times
RDL, 30 times jumping jack series, 20 times mountain
climbers, 10 times squat jumps, 20 times split-squat
jumps, 20 times scissor jumps, 10 times T-runs
Workout 2: shuttle run—2 3 300 yd in 60:180 s; add
1 rep every 2 wk
Workout 3: 6 3 100 (18:40 s), 4 3 200 (30:90 s), 6 3 100
yd (18:40 s); add 1 rep every 2 wk
Workout 4: sprint down and jog back—5 3 25, 4 3 50,
3 3 75, 2 3 100; 1-min rest between sets
Workout 5: 10 3 100 in 10 min
Daily dozen (9)

*Core lifts.

after the athlete has developed a sound
fitness base and continued throughout
the year. Drills start with simple box
jumps and in-place jumps to teach basic
takeoff and landing procedures and
proceed to multidirectional hurdle jumps
and hops and medicine ball throws.
Workouts are held 2 times per week in
the off-season and preseason and once
per week during the in-season phase.
Metabolic fitness is developed and
maintained year-round with on-field
running drills and bicycle work using
an interval training format designed to
improve both aerobic and anaerobic
fitness. Training starts with a prepara-
tory period of primarily endurance
training. Over time, distance is

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 Table 7
Phase III: preseason—strength and power phase; length 6 weeks; goal: increase strength and power and prepare the
in-season phase. Train 6 times per week
Activity Exercise and drills

Warm-up 1 3 10 of each exercise Movement preparation (39)

Shoulder/scapula 2 3 8 3 3–5 lb of each Prone shoulder circuit (2)
Core stabilization 2 3 10 of each; 30-s planks Daily core circuit: SB circuit (2)
Medicine ball 2 3 10 of each to each side Workout 1: flexion circuit
core strength (2) (5 moderate and 5 explosive);
30-s planks Workout 2: lateral circuit
Workout 3: rotation circuit
Workout 4: power circuit
Plyometrics (2) 2 3 5 each Workout 1: box jump circuit
Workout 2: in-place jump circuit
Strength (9) 4-day split; core:* 4 3 6–8; Workouts 1 and 3: Squat,* SLDL,*
assist: 3 3 8–10 lunge, SB leg curl, step-up, standing
calf raise, 1-leg squat
Workouts 2 and 4: DB bench,* lat pull,*
DB incline bench press,* seated row,*
shrug, triceps press, arm curl
Wrist and Hand (9) Superset (1 3 10) of each exercise Workouts 1 and 3: forearm circuit
Workouts 2 and 4: hand circuit
Metabolic training (9) 6 times per week Workout 1: 10 times jungle drill
Workout 2: 10 3 100 yd in 10 min
Workout 3: sprint down and jog back (5 3 25;
4 3 50; 3 3 75; 4 3 50; 3 3 75; 2 3 100 yd)
Workout 4: add 1 rep every 2 wk; 6 3 100 (18:40 s);
4 3 200 (30:90 s); 6 3 100 yd (18:40 s)
Workout 5: shuttle 2 3 300 yd (60:180 s)
Workout 6: 10 3 100 yd in 10 min
Cooldown/flexibility 2–3 reps hold each for 10–15 s Daily dozen (9)
SB = stability ball; SLDL = straight-leg deadlift; DB = dumbbell.

gradually replaced with days of interval
training in which volume (distance) is
reduced and intensity is increased.
Shuttle runs introduced in the second
cycle of the off-season phase to
improve lateral speed and agility.
Jungle drills are introduced in the third
cycle of the off-season phase to
improve mental toughness (Table 6).
Each workout concludes with a 10- to
12-minute cooldown period in which
the athlete performs a series of static
stretches (daily dozen) to restore tissue
length and prevent long-term overuse
injury (2). Each stretch is held for 6–10
seconds and is performed 3–5 times.
Phase I (Table 3) is a postseason phase
that begins immediately after the
conclusion of the regular season. It is
a 4-week recovery cycle designed to
help the athlete recover both physi-
cally and mentally from the stress and
strain of the previous season. Workouts
are held 2–3 times per week and are
designed to help the athlete maintain
general fitness.
Each workout starts with movement
preparation exercises and ends with
flexibility exercises. Core training con-
sists of 2 sets of 10 reps of the daily core
circuit. Core stability is developed by
performing bridging, plank, quadruped,
and prone exercises. Strength training
utilizes a circuit weight training format.
Athletes perform 2 sets of 8 reps of 5–6
exercises designed to work muscle
groups that provide balance and sup-
port in week 1, move to 3 sets of 10 in
week 2 and 3 sets of 12 in weeks 3 and 4.

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Training the Power Pitcher

Table 8
Phase IV: maintenance phase—length 16 20 weeks; goal: maintain strength and power throughout the season.
Train 4 times between starts
Activity Exercise and drills

Warm-up 1 3 10 of each Movement preparation (39)

Shoulder/scapula 2 3 8 3 3–5 lb of each Prone shoulder circuit (2)
Core stabilization 1 3 10–20 of each; 30-s planks Daily core circuit: SB circuit (2)
Medicine ball 1 3 10 of each to each side Workout 1: flexion and rotation circuit
core strength (2) (5 moderate and 5 explosive)
Workout 2: lateral flexion and power circuit
Strength (9) 3 workouts per week; core: Workout 1: squat, SLDL, lunge, SB leg curl,
3–4 3 8–10; assist: 2–3 3 step-up, standing calf raise, 1-leg squat
10–12
Workout 2: DB bench, lat pull, DB incline bench
press, seated row, shrug, triceps press, arm curl
Workout 3: body weight split squat, box split
squat, step-up; RDL, 1-leg squat
Wrist and hand (9) Superset (1 3 10) of each exercise Workout 1: forearm circuit
Workout 2: hand circuit
Metabolic training (9) 4 times between starts Workout 1: 10 3 100 yd in 10 min
Workout 2: 10 times jungle drill
Workout 3: 2 3 200, 3 3 100, 4 3 50, 5 3 25 yd
Workout 4: 10 3 50 yd
Cooldown/flexibility 2–3 reps hold each for 10–15 s Daily dozen (9)
SB = stability ball; SLDL = straight-leg deadlift; DB = dumbbell; Rep = repetition.

Resistance is provided by dumbbells
and/or body weight and will not
exceed 70% of the athlete’s 1 repetition
maximum (1RM). Shoulder strength
and stabilization are developed by
performing 2 sets of 8 reps of the
prone shoulder circuit with no weight
and no rest between exercises. Meta-
bolic fitness is maintained with running
and/or cycle workouts. Static stretch-
ing exercises (daily dozen) are used to
maintain flexibility.
Phase II (preparatory phase) is the first
part of the off-season annual training
program and consists of three 4-week
training cycles. Cycle I (Table 4) is
designed to help the athlete achieve
a base level of conditioning, improve
exercise technique, and prepare the
neuromuscular and cardiorespiratory
systems for the harder work to come in
the weeks that follow. After complet-
ing the movement preparation
exercises, the athlete will use the daily
core circuit and stability ball exercise
circuit to enhance core strength and
stability. Strength training utilizes a cir-
cuit weight training format and partic-
ipants will complete 3 sets of 8–10 reps
of each exercise with a load not to
surpass 80% of 1RM. Shoulder exer-
cises consists of 2 sets of 8 reps of the
prone shoulder circuit with 3–5 lb
dumbbells. Wrist and hand exercises
will be superset for 1 set of 10 reps of
each exercise. Each workout will end
with running drills and flexibility
exercises. Running consists of tempo
running and interval drills to develop
a base of sprint-related conditioning.
Cycle II (Table 5) is designed to
improve total body strength. Partici-
pants will be trained 4 times per week.
After completing the movement prep-
aration exercises, participants will work
the core. Core exercises include the
daily core stabilization circuit (2 3 10)
plus alternate days of medicine ball
exercises that work the core in flexion,
lateral flexion, or rotation (2). Plyo-
metric exercises will be introduced in
this cycle, with participants performing
box jumps (jump up and walk down)
and in-place jumps on alternate days.
Strength training utilizes a 4-day split
routine with alternate strength work-
outs for the lower and upper body.
Athletes will start with 4 sets of 10 reps
for multi-joint exercises and 3 sets of 10
reps for single-joint exercises. As the
program moves through the strength
phase, athletes will drop reps for multi-
joint exercises to 6–8 reps and single-
joint exercises to 8–10 reps. The load
will not exceed 85% for multi-joint
exercises and 80% for single-joint
exercises. By the end of the strength
cycle, the athlete will be prepared to
enter the power cycle, which will again

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require an increase in load while
decreasing the reps per set. Metabolic
training (aerobic and anaerobic fitness)
will be expanded to 5 times per week
including 2 days of interval running
and 2 days of shuttle runs (days 3 and
5) designed to improve lateral speed
and agility and help build mental
toughness.
Cycle III (Table 6) is a 4-week power
phase. Core workouts are similar to
those in the previous cycle plus a day of
explosive multiplane movements
(slams). Plyometric workouts use al-
ternate days of forward and lateral
jumps and hops and explosive medi-
cine ball passes and throws. Strength
training continues to use a 4-day split.
Repetitions will be reduced to 3–6 for
multi-joint exercises with loads of
85–90% of maximum and 6–8 reps
for single-joint exercises with loads of
80–85% of maximum. Loads will
continue to increase for the duration
of the cycle until the athlete peaks just
before the conclusion of the cycle.
Metabolic training continues to occur
5 times per week with an increase in
the intensity of the 2 workouts (days
1 and 4) designed to build mental
toughness.
Phase III (Table 7) is a 6-week pre-
season strength and power phase
designed to get the pitcher game ready
for opening day. Workouts are ex-
panded to 6 times per week utilizing
a 4-day split for strength training and 6-
day program for all other activities.
Core exercises include a series of daily
exercises designed to stabilize the core
plus 4 days of medicine ball exercises
designed to work the core in all 3
planes of movement. Plyometric train-
ing is reduced to 2 times per week.
Strength training utilizes 4 sets of 6–8
reps of multi-joint exercises and 3 sets
of 8–10 reps of single-joint exercises,
with loads not to exceed 85 and 80%,
respectively. Metabolic training is per-
formed 6 times per week with 3 days
(days 1, 3, and 6) devoted to activities
designed to help improve mental
toughness.
Copyright © N ational S trength and Conditioning A ssociation. Unauthorized reproduction of this article is prohibited.
Phase IV (Table 8) is a 16- to 20-week
in-season program designed to main-
tain the improvements in fitness de-
veloped during the previous phases.
Because most starting pitchers at the
professional level will pitch every fifth
day, this phase utilizes 4 workouts
between each start. The first workout
will be held the day after the partici-
pant pitches in a game (day 1) and the
last workout will held the day before
the next start (day 4). Each workout
will start with a warm-up and conclude
with a cooldown/flexibility period.
Participants will perform 1 set of 10–20
reps of core stabilization circuit each
day and a set of 10 reps of different
medicine ball exercises that work the
core in multiple planes on days 1 and 2.
Most starting pitchers will also throw
a bullpen session on day 2.
Strength training workouts will be held
on days 1, 2, and 3, with days 1 and 3
devoted to lower-body exercises and
day 2 devoted to upper-body exercises.
The training load for days 1 and 2 will
be 3–4 sets of 8–10 reps of multi-joint
exercises and 2–3 sets of 10–12 reps of
single-joint exercises, with 70–75% of
maximum. Day 3 consists of body
weight lower-body strength exercises
and/or in-place plyometric jumps and
hops and medicine ball throws and
slams.
Starting pitchers run 4 times between
starts. Running drills mimic the phys-
ical demands encountered in game
situations. Day 1 consists of 10–15
minutes of interval running to facilitate
recovery. A jungle drill is performed on
day 2 to help improve mental tough-
ness. Day 3 consists of higher intensity
intervals and short sprints to maintain
and/or improve game fitness. Day 4 is
a download day with workouts limited
to warm-up, shoulder and core stabi-
lization, short sprints, and flexibility
training.
Many relief pitchers in professional
baseball who are power pitchers tend
to work the last 2–3 innings of the
game. Their roles are usually to pitch
the eighth inning to set up the closer or
to pitch the ninth inning to close the
Strength and Conditioning Journal | www.nsca-lift.org
game. The preparation for a starter and
reliever is very similar from the post-
season through the preseason. The
major difference is in the frequency of
their training workouts during the
season. Relievers tend to work out 3–4
hours before the start of a game using
the same warm-up, shoulder, core, and
strength workouts as starters. Strength
workouts are performed using a split
routine after a 2 day on and 2 day off
routine. Relievers will use the same
metabolic training drills as starters but
will perform approximately one-half
the volume.
CONCLUSIONS
Power pitching is an explosive action.
It requires a comprehensive high-
intensity/explosive training program
for the total body. Positive or appro-
priate thinking patterns, used by NASA
astronauts and endorsed by sport
psychologists, are the result of repeti-
tion. Power pitchers should train both
the body and the mind by using drills
that simulate the intense pressures
required during game situations. The
strength training, conditioning, and
various drills detailed in Tables 3–8
should help the power pitcher or any
athlete ‘‘train to not give in.’’ Failure to
adequately prepare the power pitcher
can inhibit optimal performance and
increase the risk of injury.
A. Eugene
Coleman is pro-
fessor and Chair
of the Program in
Fitness and
Human Perfor-
mance at the
University of
Houston—Clear
Lake, and the
strength and con-
ditioning coach for the Houston Astros
Baseball Team, Houston, Texas.
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