The distances that are given to each thrower are derived from a mathematical formula that has been generated from various components including an individual’s current height and throwing velocity. Although these custom distances alone can help you avoid unnecessary stress in your throwing regimen, there are numerous other factors that play very important roles in making sure your arm is sufficiently tolerating the demands of throwing a baseball. As you read through the many facets of this program, you will start to understand what these factors are, and how to properly account for them. With that said, the information below should help you gain an initial grasp on how to weave your way through the program on a daily basis.
CUSTOM DISTANCES OVERVIEW
Your customized Throwing Schedule is one of the most important components of the program. This is essentially a step-by-step guide to setting up your daily throwing regimen, and if executed properly, it can drastically help you limit excess wear-and-tear on the arm while still acquiring the desired performance benefits. Your Throwing Schedule centers entirely around Games and Performance Days (see Throwing Scenarios below). You will always use these as markers to where your Throwing Schedule either begins, ends, or resets. For example, if you pitch on Friday, you would formulate your upcoming Throwing Schedule directly after the game ended, but would then reset and re-formulate after your next Game or Performance Day. Because of this fact, your Throwing Schedule may not necessarily go hand-in-hand with a typical Monday-Sunday week, as it is predicated on maximal intensity throwing days. Once a player begins their Throwing Schedule based on a Game or Performance Day, each ensuing day will depend on various factors such as soreness and upcoming games. This concept will be revisited multiple times throughout the manual, but for now, just make a mental note and keep the concept in mind as you read through the manual.
The table below defines throwing within the confines of a Game or Performance day so a player can appropriately determine how often, when, and how much to throw within their Throwing Schedule. This will better ensure safe and effective training sessions and reduce stress on the throwing arm. Notice, Training Days are conducted at less than 100% intensity, so they aren't used as a marker for resetting your Throwing Schedule.
The Phase Specifications table below provides you with an overview of the different phases of the program, along with the distances and throwing intensities associated with each phase. Note that Training Phases are conducted at a sub-maximal intensity and are essentially designated for either video analysis, practice, and skill development, whereas Performance Phases are the testing of your skills at max intensities.