The In-Season Throwing System — 7-Day Cycle for HS Starters (Digital Download)

Most HS pitchers lose 3-5 mph by May. They threw great in March. By the playoffs, their fastball is sitting 3 mph lower and their arm hurts. They play their biggest games as the weakest version of themselves.

This 20-page system is built so that doesn't happen to your pitcher.

What's inside:

• The 5 Keys to In-Season Training — why most HS pitchers get it wrong
• The 7-Day Cycle, day-by-day — Day 1 start, Day 2 recovery, Day 3 maintenance, Day 4 light, Day 5 bullpen, Day 6 off, Day 7 short box
• The exact Coach Grady pre-game bullpen routine (60-ft warmup + 25-pitch bullpen sequence)
• 9-Inning Recovery Routine — what to do the day after a heavy start
• In-Season Lifting Plan — 2 lifts per week, low volume, high intensity (the Cressey-approved approach)
• Full exercise library: squats, hinges, pulls, single-leg, anti-rotation core, daily arm care
• Adjustments for relievers, position-players, and 3-games-per-week HS schedules

The principle: intensity over volume. Minimum effective dose. Stay healthy, strong, and fresh for games. Consistency over months compounds into a real competitive advantage.

Built by Coach Mike Grady. The exact system I run with my pitchers at Grady's Pitching School. 20+ years coaching pitchers, 10 drafted by MLB.

Instant digital download. PDF format. Print the 7-day cycle page, stick it in your bag, run it every week.