OFF-SEASON CONDITIONING PROGRAM
	OFF-SEASON THROWING PROGRAM
Week	Monday	Tuesday	Wednesday	Thursday	Friday
1-3	1 1/2 mile jog	6-100yd	1 mile jog	12 - 60yd	Agilities: 20 yds
	(<13 min)	sprints	(<7minutes)	sprints	10 of each exercise
		(<15sec/35sec rest)		(<10sec/15 sec rest)	Shuffle, Carioca,Back Pedal, High Knees, Butt Kicks, Sprints
Week	Monday	Tuesday	Wednesday	Thursday	Friday
4-6	2 mile jog	8-100yd	1 mile jog	14-60yd	Agilities: 20 yds
	(<15min)	sprints	(<7minutes)	sprints	15 of each exercise
		(<15sec/35sec rest)		(<10sec/15 sec rest)	Shuffle, Carioca,Back Pedal, High Knees, Butt Kicks, Sprints
Week	Monday	Tuesday	Wednesday	Thursday	Friday
7-9	2 mile jog	9-100yd	1 mile jog	12-80yd	Agilities: 20 yds
	(<15 min)	sprints	(<7minutes)	sprints	15 of each exercise
		(<15sec/35sec rest)		(<13 sec/20sec rest)	Shuffle, Carioca,Back Pedal, High Knees, Butt Kicks, Sprints
Week	Monday	Tuesday	Wednesday	Thursday	Friday
10-12	2 1/2 mile jog	10-100yd	1 mile jog	14-60yd	Agilities: 20 yds
	(<17min)	sprints	(<7minutes)	sprints	15 of each exercise
		(<15sec/35sec rest)		(<10sec/15 sec rest)	Shuffle, Carioca,Back Pedal, High Knees, Butt Kicks, Sprints
		OFF-SEASON THROWING PROGRAM
Week	Monday		Wednesday		Friday
1-4	Long Toss	Rest Arm	Football	Rest Arm	Weighted Ball
	60yds- 3 min		10yds- 3 min		20yds- 4 min.
	75yds- 4 min		20yds- 4 min		30yds- 4 min.
	90yds- 4 min.		30 yds- 4 min		20yds- 4 min.
	105yds- 2 min.		40yds- 2 min
	60yds- 3 min		10yds- 3 min
Week	Long Toss	Mound	Football	Mound	Weighted Ball
5-8	60yds- 4 min	Fastball -5min	10yds- 4 min	Fastball- 5min	20yds- 4 min.
	75yds- 5 min		20yds- 5 min		30yds- 4 min.
	90yds- 5min.		30 yds- 5 min		20yds- 4 min.
	105yds- 3 min.		40yds- 3 min
	60yds- 4 min		10yds- 4 min
Week	Long Toss	Mound	Football	Mound	Weighted Ball
9-12	60yds- 5 min	Fastball/Change	10yds- 5 min	Fastball/Change	20yds- 4 min.
	75yds- 6 min	10 min	20yds- 6 min	10 min	30yds- 4 min.
	90yds- 6 min.		30 yds- 6 min		20yds- 4 min.
	105yds- 3 min.		40yds- 3 min
	60yds- 4 min		10yds- 4 min
DAILY CORE WORKOUT
Week	Monday	Tuesday	Wednesday	Thursday	Friday
1-12	250 Abdominals	500 Abdominals	250 Abdominals	500 Abdominals	250 Abdominals
	1min Ab Planks	1min Ab Planks	1min Ab Planks	1min Ab Planks	1min Ab Planks