Year Round Training Program

The ARM STRONG is a training system specifically designed for the arm of throwing athletes. With proper use the ARM STRONG will increase strength, velocity, flexibility and endurance while proactively preventing injuries. The ARM STRONG provides the benefits of tubing with the advantage of a rotating ball. This freedom of the hands and wrist makes the throwing simulation sport specific. All the following exercises are included in the ARM STRONG video.
The Pro models comes with a light(orange), medium(blue) and heavy(black) resistance Power Tubes, providing seven levels of resistance. The chart below demonstrates the approximate pounds for the various combinations.

The following is a suggested year round training program for the High School baseball Pitcher:
Always consult a physician, therapist or trainer to develop a specific program for you.

PRE-SEASON…
The goal of the pre-season program is to get the athletes body prepared for the rigors of the regular season.

Use the ARM STRONG 3 - 4 times a week as a station at team practice for stretching, strengthening and mechanics.

1) Stretching the Shoulder - 3 to 5 repetitions with a hold of 10 - 15 seconds for each stretching exercise. Attach all tubes for stretching.

a) Rotator Cuff
b) Posterior Capsule
c) Inferior Cuff

2) Strengthening the Arm and Shoulder - 2 to 3 Sets of 15 - 25 Repetitions using one tube (10 lbs. resistance)

a) Throwing Simulation – Acceleration
b) Throwing Simulation – Deceleration
c) Internal Rotation
d) External Rotation
e) Shoulder Flexion/Abduction

3) Mechanics - The ARM STRONG handle used alone teaches proper throwing mechanics. The handle will “collapse” if improper mechanics occur providing instant error feedback. Perform sixty repetitions for twenty-one straight days to create muscle memory.

IN-SEASON...
The goal of the in-season program is to maintain strength and flexibility in the arm and shoulder.
The ARM STRONG is used in a four day program to assist the pitchers’ arm in recycling its strength in preparation for his next outing. Begin each day with the stretching routine as described in the pre-season program.

Four Day Pitchers Program
Day 1 - Pitch Baseball Game
Day 2 - Throwing Simulation - Acceleration and Deceleration 2 Sets each of 25 - 35 Repetitions with light resistance)
Day 3 - Throwing Simulation - Acceleration and Deceleration 2 Sets each of 25 - 35 Repetitions with light resistance)
Throw 30 - 50 pitches from the mound at 50 - 75%
Day 4 - Throwing Simulation - Acceleration and Deceleration
2 Sets each of 25 - 35 Repetitions with medium resistance
Soft toss 30 - 50 throws ranging from 60’ - 120’

POST-SEASON...
The goal of the post-season program is to increase strength in the upper body while maintaining flexibility.

The ARM STRONG is used 3 -4 times a week performing 2 sets of each exercise. First set is 25 - 35 repetitions using light to medium resistance. Second set is 25 - 35 repetitions using medium to heavy resistance.

1) Throwing Simulation - Acceleration and Deceleration
2) Internal and External Rotation
3) Shoulder Flexion/Abduction
4) Bicep Curl (Elbow Flexion)
5) Tricep Curl (Elbow Extension)
6) Wrist Flexion and Extension
7) Chest Fly - Flexion and Extension

The above pre and post-season programs can be applied to all position players. During the in-season, the pitchers uses the four day program, while the position players continue the pre-season program on an every other day routine.

Information Provided by: Martin A. Yuhas, A. T. C.
Head Trainer, Delaware Orthopedic Center
Head Trainer, Caravel Academy