P4 Throwing Velocity

Rapsodo-Baseball

The P4 throwing velocity program is not only an arm velocity program, but an overall strength training program.  The arm velocity program is broken into FOUR PHASES.......

P4 Throwing Velocity

Pitching – Power – Performance – Program

Slammers & Elite P4 introduce P4:

The P4 throwing velocity program is not only an arm velocity but an overall strength training program.  The arm velocity program is broken into FOUR PHASES:

Slammers-Elite

Phase 1: Is dedicated to strength.  Building functional strength to increase power and control of body.  This foundation gets younger athletes into a neurological adaptation phase while it helps older high school athletes ramp up weight training volume before weighted balls are introduced.  Runs from Nov 5th thru December 10th.

Phase 2: Incorporates a graduated throwing program which includes using

weighted balls from 2oz to 8oz for overloading and under-loading drills, mechanical work, and intensive continued strength training. Also, included in this phase is the use of technology like Rapsodo. Runs from December 10th thru Mid February.  This is the most intensive period for pitchers looking to gain and or hold velocity needed to be the best.

Phase 3: An in-season strength or pre-spring training arm care and arm maintenance program which is crucial to sustaining the gains seen in Phase 1 and 2 while understanding the rigors of in-season games and throwing. Upper Body and Lower body strength training volume starts to decrease as in game performance becomes more demanding.  Runs from mid February thru mid May for HS programs and Professional levels dive into In-season throwing programing at the end of March.

Phase 4: Maintain strength, master arm care and arm maintenance but program design is built Rapsodo-Baseballspecifically for each level of pitcher summer game schedule. Includes a travel schedule regiment for out of state tournaments that can be followed easily. Runs from mid May thru October emphasizing de-loading based on major tournaments and scouting events.  Professional levels will take time away from throwing depending on Instructs, Fall League and Playoffs.

“The program will have a foundation of corrective exercise with the end goal of increasing throwing velocity.”

The overall program will transition into our upper and lower body program demanding high-force and high-power production with a bridge into proper weighted ball training emphasizing throwing mechanics.

The P4 regimen combines total body power production with weighted ball and pitching related plyometrics to create the first every multifaceted pitching strength program.

Measured Performance: Arm and ball velocity are regularly measured and documented to provide objective feedback and ensure program success. We use Rapsodo’s technology to analyze, correct and perfect.

Measured Performance: Arm and ball velocity are regularly measured and documented to provide objective feedback and ensure program success. We use Rapsodo’s technology to analyze, correct and perfect.

PHASE 1

This weekly routine will repeat this regiment until December 10th.

Nov 5 – Monday
4:00 to 5:30 PM
Strength Training – Upper Body plus long toss

Nov 6 – Tuesday
4:00 to 5:30 PM
Strength Training – Lower Body

Nov 8 – Thursday
4:00 to 5:30 PM
Strength Training – Upper Body plus long or light toss

Nov 9 – Friday
4:00 to 5:30 PM
Optional training day – Sprint – Power day

 (Schedule repeats weekly)

PHASE 2

This is the throwing program with strength still incorporated in the workouts continuing until February 14th.

(This is different then we’ve done in the past.)

Dec 10 – Monday
4:00 to 6:00 PM
Strength Training – Upper Body – Pitching exercises and throwing

Dec 11 – Tuesday
4:00 to 5:30 PM
Strength Training – Lower Body

Dec 13 – Thursday
4:00 to 5:30 PM
Strength Training – Upper Body – Pitching exercises and throwing

Dec 14 – Friday
4:00 to 5:30 PM
Optional training day – Sprint – Power day

  • Program Start:Monday Nov 5th thru Dec 14th weights only on Mondays and Thursdays
  • Throwing starts Nov 5th thru February 14th and is on Tuesdays and Saturdays
  • Program is 26 sessions from Nov 5th thru February 14th
  • Times will run from 4 PM to 5:30 PM in Nov, and Dec on Mondays, Tuesdays,  Thursdays and Fridays.
  • Permanent schedule will be handed out the 1st week of workouts

Cost: $300.00 Per month (3 Training Days / Week)
Location: Slammers South
Ages:
12 and Up