The Pitcher's Lifting Program — 4-Week Off-Season Strength Plan (Digital Download)Most pitchers lift wrong. They follow whatever the football team is doing. Bench press. Back squat. Curls. Box jumps. It looks like training. It feels like training. But it has very little to do with throwing harder and it actively damages the joints and movement patterns pitchers need to protect. This 15 page program is the off season lifting plan I run with my pitchers at Grady's Pitching School. Built on three principles the football team approach

Sport: Baseball / Softball

high intensity (the Cressey-approved approach)

The #1 KPI you've never tracked: lateral-to-medial jump (the only test that correlates to FB velocity in every subgroup of college pitchers)

Same protocol applies

external rotators

or Stri-Ball Zone

The light 3

Three PDFs

Print the 7-day cycle page

Durable:  Lifetime structural warranty

Run the in-season system from March to August

The one you grab on off-days and during the off-season to build the small muscles that keep a pitcher healthy