pitchers workout

[jamesh23]

our season is over now, and summer ball is gonna start, next year I plan on pitching and playing 1st base at the varsity level, what is a good workout I could do 2-4 times a week that is baseball specific, I have tubes, weighted balls, baseballs, weights, and a squat rack and bench. can someone help me? im looking to gain at least 10mph on my fastball. and i have warning track power when hitting i would like to be able to hit bombs next year.

[korp]

Dang got your own rack in high school? lucky lucky I waited till college but what a great thing. There is a guy on here named Jon Doyle and MAXX Training they both have pretty good workouts that you can learn from or use. Mostly you want multi joint lifts though that create explosion (like bench press, squat ect.). As for tubing you should search google for JOBE exercises ... thats what the things are called and do those like 2-3 times a week for your cuffs. Make sure you do good core work too because thats where the power comes from. 10 mph could be hard depending on your current training level and your genetics but its possible over a couple of years .. 1 year is kind of short to gain that much at least in my opinion. For pitching make sure you run alot too probably one of the most basic things that is good for you as a pitcher.

[jamesh23]

I built my rack last year in welding, its very sturdy but dont have safety bars but ya it works.