Slammers & Elite P4 Pitching Program

P4- Pitching – Power – Performance – Program

The P4 program is an Arm Velocity and Strength Training Program.

 

The Arm Velocity program is broken into FOUR PHASES:

Phase 1: Is dedicated to strength.  Building functional strength to increase power and control of body.  Runs from Nov 5th thru December 10th.

Phase 2: Incorporates a graduated throwing program which includes using weighted balls from 2oz to 8oz for overloading and under-loading drills, mechanical work, and continued strength training. Also, included in this phase is the use of technology like Rapsodo. Runs from December 10th thru Mid February.

Phase 3: Is an in-season strength, arm care and arm maintenance program which is crucial to sustaining the gains seen in Phase 1 and 2 while understanding the rigors of in-season games and throwing. Runs from mid February thru mid May.

Phase 4: Maintains a strength, arm care, and arm maintenance program but is built specifically for each Slammers player summer game schedule. We build strength and velocity during the grueling summer and travel season. Includes a travel schedule regiment for out of state tournaments that can be followed easily. Runs from mid May thru July.

The program will have a foundation of corrective exercise with the end goal of increasing throwing velocity.

The overall program will transition into our upper and lower body program demanding high-force and high-power production with a bridge into proper weighted ball training emphasizing throwing mechanics.

The P4 regimen combines total body power production with weighted ball and pitching related plyometrics to create the first every multifaceted pitching strength program.

Measured Performance: Arm and ball velocity are regularly measured and documented to provide objective feedback and ensure program success. We use Rapsodo’s technology to analyze, correct and perfect.

 

PHASE 1

This weekly routine will repeat this regiment until December 10th.

Nov 5 – Monday
4:00 to 5:30 PM
Strength Training – Upper Body

Nov 6 – Tuesday
4:00 to 5:30 PM
Strength Training – Lower Body

Nov 8 – Thursday
4:00 to 5:30 PM
Strength Training – Upper Body

Nov 9 – Friday
4:00 to 5:30 PM
Optional training day – Sprint – Power day

 (Schedule repeats weekly)

PHASE 2

This is the throwing program with strength still incorporated in the workouts continuing until February 14th.

(This is different then we’ve done in the past.)

Dec 10 – Monday
4:00 to 6:00 PM
Strength Training – Upper Body – Pitching exercises and throwing

Dec 11 – Tuesday
4:00 to 5:30 PM
Strength Training – Lower Body

Dec 13 – Thursday
4:00 to 5:30 PM
Strength Training – Upper Body – Pitching exercises and throwing

Dec 14 – Friday
4:00 to 5:30 PM
Optional training day – Sprint – Power day

PHASE 3

In season throwing program

Starts the week of March 4th to last week of May

Days: Monday – Friday 6:00 to 9:00 PM Saturday: 12:00 to 3:00 PM. OFF Sunday

Bullpens: One Bullpen a week using Rapsodo with Clint Zavaras, Mark Holzemer and Brian Givens

Strength: Three Workouts per week
2 Strength Days and 1 Arm Care Day

Relievers
Upper Body, Lower Body In-Season, Arm Care

Starters
Full Body Heavy Low Set Count adjusted based on pitch count per week

Position Players
Starts the week of March 4th- , ends the last week of May

  • Program Start: Monday Nov 5th thru Dec 14th weights only on Mondays and Thursdays
  • Throwing starts Nov 5th thru February 14th and is on Tuesdays and Saturdays
  • Program is 26 sessions from Nov 5th thru February 14th
  • Times will run from 4 PM to 5:30 PM in Nov, and Dec on Mondays, Tuesdays,  Thursdays and Fridays.
  • Permanent schedule will be handed out the 1st week of workouts

Cost: $300.00 Per month
(Program is 4 months)
Location: Slammers South
Ages:
12 and Up