A year-round throwing plan with weighted-ball blocks, arm care, team play and real rest—organized for the Gas House Gang.
8–10 weeksWeighted-ball blocks
3× / weekWorkout frequency
100 innings12-month maximum
01
Pick your track
Choose the route that matches the athlete's year. Dates use Monday-start weeks and can shift one week inside the listed window.
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ONE ATHLETE. ONE TRACK. Do not stack every block. The rest periods are part of the program.
Program baseline: practice Tuesday and Thursday at 90–150 feet throughout the year; tournaments twice monthly from February through July. Scheduled rest periods still mean no throwing.
Choose a yearly route
Spring + Fall
Two weighted-ball blocks. The fall block gets priority for arm health and velocity.
~12 THROW-FREE WEEKS
JAN 4 – FEB 28
Spring block • 8 weeks
Holds in weeks 1–2, then holds + throws Monday, Wednesday and Friday.
MAR 1 – JUL 31
Team season • 22 weeks
Practice twice a week at 90–150 feet; tournaments twice a month.
AUG 1 – SEP 12
Rest • 6 weeks
No throwing. Hip mobility and total-body stretching.
SEP 13 – NOV 21
Fall block • 10 weeks
The priority block. No games in September.
NOV 22 – DEC 31
Rest • 6 weeks
Thanksgiving through the holidays. Mobility only.
Spring + Summer
Throws spring and summer, then shifts to another sport in the fall.
~20 THROW-FREE WEEKS
JAN 4 – FEB 28
Spring block • 8 weeks
Holds in weeks 1–2, then holds + throws Monday, Wednesday and Friday.
MAR 1 – JUN 6
Team season • 14 weeks
Practice twice a week plus tournaments.
JUN 7 – AUG 15
Summer block • 10 weeks
Runs alongside summer tournaments through July.
AUG 16 – DEC 31
Rest / other sports • 20 weeks
No throwing. Mobility and stretching on top of the fall sport.
Fall + Enhancement
Only with coach sign-off. A mechanics and strength block—not an overload block.
~9 THROW-FREE WEEKS
JAN 1 – JAN 31
Enhancement finish • 4 weeks
Finish the winter block and transition straight into preseason.
FEB 1 – JUL 31
Team season • 26 weeks
Practice twice a week at 90–150 feet; tournaments twice a month.
AUG 1 – OCT 3
Rest • 9 weeks
No throwing. Mobility and stretching.
OCT 4 – DEC 12
Fall block • 10 weeks
Thanksgiving falls in week 8.
DEC 13 – DEC 31
Enhancement start • 3 weeks
Holiday week is J-Bands and catch only. Finishes January 30, 2028.
Daily flow
01
Before
Dynamic total-body warm-up before every throw, workout and lift.
02
The work
Weighted-ball work, practice, long toss or the team's throwing plan.
03
After
Full J-Band 10 after weighted-ball sessions. Quick 10-rep set before catch play.
Training windows
Spring block · 8 weeks
Starts January 1–15 and feeds into the spring season.
Summer block · 10 weeks
June 1–August 15, alongside summer tournaments.
Fall block · 10 weeks
Starts September 1–October 15. Priority for arm health and velocity.
Enhancement · 6 weeks
Winter mechanics and strength after 2–3 full base cycles.
02
Year at a glance
Two practices per week at 90–150 feet. Tournaments twice a month from February through July. Calendar follows the track selected in My Plan.
Jump to month
Weighted ballsEnhancementTeam / org throwingRest
03
Weekly playbook
Every throwing or workout day begins with the dynamic total-body warm-up.
COACH NOTE — After a tournament weekend: Monday becomes J-Bands and mobility only. Weighted balls resume Wednesday.
Inside a weighted-ball block
Weeks 1–2 • Onboarding
60 reps a day
High-intensity holds Monday–Friday. The ball never leaves the hand.
10 sessions total
Practices continue Tuesday and Thursday at 90–150 feet.
Weeks 3–10 • Work
90 reps a workout
3 holds + 2 throws from each of 3 positions, Monday/Wednesday/Friday.
3× every week
Spring ends after week 8; summer and fall continue through week 10.
04
Arm Care HQ
Do the J-Band 10 in order after every weighted-ball workout. Keep the bands in the bag.
Perfect-rep progression
10 → 15 → 20
●
Raise reps on all exercises at once.
Tricep extension
Arms straight at an upward angle, wrists locked. Bend elbows, push hands out and pause.
Reverse flys
Arms straight, palms together at chest. Pull out until arms line up with shoulders.
Forward flys
Arms straight at shoulder height, thumbs up. Pull in until hands meet.
Diagonals
From chest, one arm moves 45° up and out while the other moves down and back. Switch.
Reverse 90/90s
Elbows bent at shoulder height, palms down. Rotate back until forearms are vertical.
Forward 90/90s
Start with forearms vertical. Rotate forward from the shoulder until palms face down.
Internal rotation
Elbow bent 90° and held tight to the side. Rotate in toward the body.
External rotation
Same setup. Rotate out from the body to full external rotation.
Reverse “throw”
Split stance, bent forward. Pull back with the shoulder and rotate to standing.
Forward “throw”
Split stance, throwing hand up. “Throw” down while glove hand comes to chest.
Three form rules
01Set the scap before every exercise.
02Always use wrist cuffs. A baseball in each hand can make the grip feel natural.
03When form slips, step toward the anchor to reduce tension. Add tension only after perfect form holds.
05
House rules
The rules that keep the training aggressive, useful and sustainable.
01
One track per athlete
Nobody runs every training window. Rest makes the plan sustainable.
02
Enhancement is earned
Complete 2–3 full base cycles and get coach sign-off first. It replaces the spring block.
03
Tournament weekends count
After a tournament weekend, Monday becomes J-Bands and mobility. Weighted balls resume Wednesday.
04
Block days replace throwing
When a block overlaps practice, count the block session toward the week. Never add it on top.
05
No games: Aug, Sep, Dec
These game-free months line up with rest and the start of the fall block.
06
Bodyweight only
For ages 12–14: plyometrics, push-ups, multi-direction lunges, sprints and acceleration.
100
Combined innings max
No more than 100 innings in any 12 months, and no pitching for two teams during the same stretch.
4 mo.
Without throwing
Pitch Smart guideline for ages 13–14, with 2–3 of those months in a row.
Pain ends the session.
Early-block soreness can happen. Elbow or shoulder pain means stop, re-screen and refer out. Rest is training.
Program rest and innings rules follow MLB/USA Baseball Pitch Smart guidance. Recreated from the original Throwing Program.