{"product_id":"the-pitchers-lifting-program-4-week-off-season-strength-plan-digital-download","title":"The Pitcher's Lifting Program — 4-Week Off-Season Strength Plan (Digital Download)","description":"\u003cp\u003e\u003cstrong\u003eMost pitchers lift wrong.\u003c\/strong\u003e 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.\u003c\/p\u003e\u003cp\u003eThis 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: \u003cem\u003epitching is rotational, not vertical. Pull more than you push. Strong enough is enough.\u003c\/em\u003e\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eThe 5 Rules of Pitcher Lifting — why this program looks different\u003c\/li\u003e\n\u003cli\u003eWhat to STOP doing — the Cressey contraindicated list (back squats, BB bench, dips, Russian twists, and what to use instead)\u003c\/li\u003e\n\u003cli\u003e4-day split: Day A (Lower Power, Monday), Day B (Upper Pull + Arm Care, Tuesday), Day C (Total Body Power, Thursday), Friday Sprint Protocol\u003c\/li\u003e\n\u003cli\u003e10-minute pre-lift warm-up protocol\u003c\/li\u003e\n\u003cli\u003eFull 4-week loading and volume progression\u003c\/li\u003e\n\u003cli\u003eThe non-negotiable arm care block (face pulls, banded ATYs, dead hangs)\u003c\/li\u003e\n\u003cli\u003eFrontal plane work that translates to velocity: lateral bounds, lateral sled drags, lateral-to-medial jumps\u003c\/li\u003e\n\u003cli\u003ePrintable tracking sheet for 4 weekly weigh-ins and 11 testing metrics\u003c\/li\u003e\n\u003cli\u003eExercise reference library — every lift explained\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eThe principle:\u003c\/strong\u003e intensity over volume. Speed on every rep. Train like a sprinter who happens to use a baseball, not like a powerlifter.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eBuilt by Coach Mike Grady.\u003c\/strong\u003e 20+ years coaching pitchers, 10 drafted by MLB. The exact plan I program for my own players.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eInstant digital download. PDF format.\u003c\/em\u003e\u003c\/p\u003e","brand":"GPS Athletics","offers":[{"title":"Default Title","offer_id":43061081276493,"sku":null,"price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1226\/3742\/files\/cover-pitcher-lifting_f4e5d4d1-98bb-44ad-919a-d32425091a8b.jpg?v=1780276017","url":"https:\/\/www.gps-athletics.com\/products\/the-pitchers-lifting-program-4-week-off-season-strength-plan-digital-download","provider":"GPS Athletics","version":"1.0","type":"link"}