Summer Training at RLPD
As we move into the summer, we are transitioning toward a more structured training system built around block training and membership. This shift allows us to create a model where development happens over time, with clear direction and purpose.
Block training is designed to create long-term development. Instead of short-term pitching, athletes will follow a plan where each session and phase builds on the last. The goal is to align all areas of development so that training is intentional, consistent, and connected.
The summer phase fits within this system as a period where athletes are balancing training with competition. Because of that, the approach shifts to reflect the demands of the season while still continuing development. During this phase the primary focus is on training for power - which is taking present strength and converting it to quick twitch movements. This will allow for athletes to stay fresh, healthy and maintain velocity in the dog days of summer ball.
This focus guides each facet of training throughout the phase. To accomplish this, training is organized into three main areas: strength & conditioning, throwing/pitching, and arm health. Each area plays a specific role and is designed to complement the others, rather than compete for recovery and energy.
Strength and conditioning during this phase focuses on power development. To do this we will move resistance fast and employ more rest than work to allow the body to fully recover to produce peak power within each set. Volume and intensity will be moderate for both, while resistance will be around a 30-50% total exertion. Plyometrics and ballistic training will be employed to express and train to increase the rate of force development. Med balls, jumping, sprinting and resistance training are all modalities that will be used.
The throwing plan needs to check many boxes. Maintaining command, pitch shape, and workload is vital during an in-season phase. However the main target for this phase will be to realize the power we are producing in the weight room. To do this we will utilize a compartmentalized approach of feedback cycles. Custom drills and mechanical portions will use a radar gun for feedback in order to track our progress to maximize energy transfer efficiency, while bullpen portions will use a target and competitive structure for feedback to stay sharp. Any modality that constrains movements in order to achieve mechanical efficiency will be used - med balls, underloaded balls, hurdles, PVC pipes, resistance bands, etc.
Arm health protocols are the glue that keeps this plan in place. During this high octane phase, we will need to maintain a consistent rest plan and we will measure readiness before each throwing session. In addition to this, a customized corrective plan will be made in response to mechanical observation and communication regarding nagging soreness or discomfort. The last layer will be to maintain adaptations in order to mitigate injury - flexibility via stretching and soft tissue release, mobility by creating active stability in shoulders and hips, and general strength in shoulders, biceps, triceps, forearms and hips in both eccentric and concentric movements.
To capture this value, we are offering 4 week packages. Packages range in age, commitment, and price so that current and potential athletes alike can find one that works for them. Each package is split into 4th-7th grade and 8th-12th grade. The second filter is commitment in which there is throwing and arm health packaged together and then only throwing. Within that, throwing and arm health includes 60 minute sessions and 2 sessions per week and the throwing plans include 45 minute sessions and 1 session per week. Strength and agility is packaged separately from throwing and arm health but follow the same filters. Both age groups are 2 sessions per week, but 4th-7th grade is 45 minutes and 8th-12th grade are 60 minute sessions. Within a package, families then can choose to attend their allotment of weekly sessions on days and times that work for them. Throwing and arm care sessions are offered Monday, Tuesday, Thursday and Friday at Indianapolis locations and Wednesday in Catlin. Each session and age group has 2 different time slots per day to attend for convenience. Strength and agility sessions are offered on Tuesday and Thursday in Indianapolis and Wednesday in Catlin with 1 session per day offered for each age group. Max capacity at each session is 3.
This ensures that training is a continuous process where athletes are consistently working toward the goals of the phase. To sign up, visit my new registration page at rlpitching.as.me. To view an FAQ page, click here. If you have any further questions drop a question here or text/call me.
