FREE DOWNLOAD · 12-Week Baseball Pitcher Workout Program PDF · Arm Care Included

Free Pitcher Strength Program

The Off-Field Work That Supports Everything on the Mound

A free 12-week baseball pitcher workout program PDF. 3 days per week. Arm care built into every session. No PlyoCare balls, no weighted baseballs, no specialty equipment required.

Weeks

Days/Wk

Phases

Min Max

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What's in the 12-Week Program

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Pre-lift arm care circuit (8 min) built into every session. J-band forward fly, reverse fly, internal and external rotation, bicep curls, tricep extensions, and band pull-aparts — before the main lift, every time.

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3 phases of progressive strength training. Foundation (Wks 1–4) → Strength Development (Wks 5–8) → Power & Pre-Season Prep (Wks 9–12). Linear periodization — self-programmable without a coach adjusting your loads.

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Pitcher-specific exercise selection. Trap bar deadlift, DB split squat, landmine press, neutral-grip pull-up, Pallof press, and med ball rotational throws — the five movement patterns that address the most common physical gaps in HS pitchers.

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Equipment substitutions listed for every exercise. The program works whether you're in a fully-equipped facility, a HS weight room, or at home with dumbbells and bands only.

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Post-lift recovery circuit (5 min) after every session. Prone T holds, face pulls, and band pull-aparts — the deceleration muscle work that protects the posterior cuff.

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Load tracking logs for all 12 weeks. Record your loads by exercise and week — so you know exactly where you were and where you're going.

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In-season modification guide. How to reduce lifting to 2 days/week while keeping arm care consistent — and how to time lifting sessions around bullpens and starts.

How This Program Is Different

Most Pitcher Programs

Require PlyoCare balls and weighted baseballs

Need a PULSE sensor or arm speed tracker

Written for coaches and elite athletes

Minimum age 14+ for biologically mature athletes

Don't adjust for a HS pitcher's real schedule

Arm care is optional or tacked on at the end

This Program

Barbell, dumbbells, and resistance bands only

No proprietary equipment of any kind

Readable by a parent and a 13-year-old pitcher

Appropriate for ages 13+ with basic weight room experience

3 days/week to fit alongside a throwing program

Arm care is the first 8 minutes of every single session

What coaches and athletes are saying

"I was in the gym 6 days a week on top of practices and games. By midseason my knee was breaking down — patellar tendinitis. Joey looked at what I was actually doing and the answer wasn't more treatment, it was less volume. We cut to 4 days a week. The tendinitis cleared up. The biggest thing Joey's taught me isn't a swing cue. It's how to read what your body is telling you before it shuts you down."

— Drake Davis, 1B/OF · Fresno City College · .381 AVG, 12 HR, 53 RBI · 2025 Freshman of the Year

"When Josh's oblique started giving him trouble from the pitching and hitting load, Joey gave him a specific set of exercises and it was completely gone in under two weeks. What I appreciate most is not being in a guessing game. We're not just waiting and hoping. We understand what we're seeing."

— George R., Josh's dad · pitcher & middle infield, high school freshman

"Minimum of 10-mph was added to exit velocity. What you say/teach works."

— Jared Rehm, 12U Softball & Varsity Softball Coach

About Joey Myers

Joey Myers played D1 baseball at Fresno State and has spent 20+ years working with baseball and softball players from youth through college level.

He's the author of the Catapult Loading System and has helped over 20,000 athletes access structured training programs through HittingPerformanceLab.com.

NASM Corrective Exercise Specialist (NASM-CES) · IYCA Youth Fitness Specialist · D1 Baseball, Fresno State

Quick answers

What age is this program appropriate for?

Ages 13+ with at least one year of basic weight room experience. The program assumes the pitcher can perform a bodyweight squat, a dumbbell RDL, and a push-up with acceptable form before adding load.

Can my pitcher use this during the season?

Yes — the program includes an in-season modification guide. During the season, reduce to 2 sessions per week using Phase 1 loading. The arm care circuits stay the same. Never lift the day before or after a start or bullpen.

Do I need a full gym or special equipment?

No. A barbell or trap bar, dumbbells, and resistance bands cover the entire program. Every exercise has a listed substitution so it works in a HS weight room, commercial gym, or at home with dumbbells and bands only. No PlyoCare balls, no weighted baseballs, no specialty equipment.

Get the Free 12-Week Pitcher Workout PDF

Arm care included every session. No specialty equipment. Built to run alongside your existing throwing program.