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 gets wrong: pitching is rotational, not vertical. Pull more than you push. Strong enough is enough.

What's inside:

• The 5 Rules of Pitcher Lifting — why this program looks different
• What to STOP doing — the Cressey contraindicated list (back squats, BB bench, dips, Russian twists, and what to use instead)
• 4-day split: Day A (Lower Power, Monday), Day B (Upper Pull + Arm Care, Tuesday), Day C (Total Body Power, Thursday), Friday Sprint Protocol
• 10-minute pre-lift warm-up protocol
• Full 4-week loading and volume progression
• The non-negotiable arm care block (face pulls, banded ATYs, dead hangs)
• Frontal plane work that translates to velocity: lateral bounds, lateral sled drags, lateral-to-medial jumps
• Printable tracking sheet for 4 weekly weigh-ins and 11 testing metrics
• Exercise reference library — every lift explained

The principle: intensity over volume. Speed on every rep. Train like a sprinter who happens to use a baseball, not like a powerlifter.

Built by Coach Mike Grady. 20+ years coaching pitchers, 10 drafted by MLB. The exact plan I program for my own players.

Instant digital download. PDF format.