AC2G Baseball Kit Custom Workout and Throwing Program

 

The Warm Up

Using your Arm Care 2 Go kit and our online videos, make your way through one set of every exercise in this order. Be sure to ease into the exercise and do between 10-15 reps each:

  • Internal Rotation
  • External Rotation
  • Internal at 90 Degrees
  • External at 90 Degrees
  • Tricep Extension
  • Upright Row
  • Reverse Throw
  • Concentrated Throw

 

The Throwing Program

Week 1

In the first week, you want to ease into the program to build up your throwing muscles again and get them good and “greased up” to prepare for the weeks to come that will involve more intense training.

Day 1 – Light toss slowly working your way back to 70 feet. Stay at 70 feet for 15-20 throw and then slowly work your way back in. At 70 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 2 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 3 – Light toss slowly working your way back to 90 feet. Stay at 90 feet for 15-20 throw and then slowly work your way back in. At 90 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 4 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 5 – Light toss slowly working your way back to 90 feet. Stay at 90 feet for 20-25 throws and then slowly work your way back in to 50 feet. At 50 feet, do some very easy pitching motion throwing. At 90 and 50 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 6 – Light toss slowly working your way back to 90 feet. Stay at 90 feet for 20-25 throws and then slowly work your way back in to 50 feet. At 50 feet, do some very easy pitching motion throwing at about 50% velocity. At 90 and 50 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 7 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Week 2

In the second week, you want to build up your throwing muscles further but without pushing too much. It’s still the building phase for the more intense work in the coming weeks where you will see the most gain in velocity and strength.

 

Day 1 – Light toss slowly working your way back to 90 feet. Stay at 90 feet for 20-25 throws and then slowly work your way back in to 50 feet. At 50 feet, do some very easy pitching motion throwing at about 50% velocity. At 90 and 50 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 2 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 3 – Light toss slowly working your way back to 90 feet. Stay at 90 feet for 20-25 throws and then slowly work your way back in to 60 feet. At 60 feet, do some pitching motion throwing at about 70% velocity. At 90 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 4 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 5 – Light toss slowly working your way back to 120 feet. Stay at 120 feet for 15-20 throws and then slowly work your way back in to 60 feet. At 60 feet, do some pitching motion throwing at about 70% velocity. At 120 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 6 – Light toss slowly working your way back to 120 feet. Stay at 120 feet for 15-20 throws and then slowly work your way back in to 60 feet. At 60 feet, do some pitching motion throwing at about 70% velocity. At 120 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 7 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Week 3

In the third week, you are now starting to extend your arm to stretch it out a little further as you continue to build your throwing muscles and tolerance. It’s important to not wear yourself completely out, but to start to push yourself a little further.

 

Day 1 – Light toss slowly working your way back to 120 feet. Stay at 120 feet for 15-20 throws and then slowly work your way back in to 60 feet. At 60 feet, do some pitching motion throwing at about 70% velocity. At 120 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 2 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 3 – Light toss slowly working your way back to 120 feet. Stay at 120 feet for 20-25 throws trying to throw at least half of those on a line and without much arch. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some pitching motion throwing at about 75% velocity. At 120 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 4 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 5 – Light toss slowly working your way back to 120 feet. Stay at 120 feet for 20-25 throws trying to throw at least half of those on a line and without much arch. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some pitching motion throwing at about 75% velocity. At 120 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus

 

Day 6 – Light toss slowly working your way back to 160 feet. Stay at 160 feet for 15-20 throws. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some light pitching motion throwing at about 60% velocity. At 160 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 7 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Week 4

In the fourth week, you want to really start to build arm strength and push yourself to where you may become more sore after throwing. We do not want to throw if it’s hurting, we just want to throw to a point in which we know we are going slightly beyond our normal ability. However, we don’t want to lose form in the process, so be sure to focus on throwing harder but not losing your form in the process.

 

Day 1 – Light toss slowly working your way back to 120 feet. Stay at 120 feet for 20-25 throws trying to throw at least half of those on a line and without much arch. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some pitching motion throwing at about 75% velocity. At 120 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 2 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 3 – Light toss slowly working your way back to 160 feet. Stay at 160 feet for 15-20 throws. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some light pitching motion throwing at about 70% velocity. At 160 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 4 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 5 – Light toss slowly working your way back to 160 feet. Stay at 160 feet for 20-25 throws with half of them not having much arch to them. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some light pitching motion throwing at about 60% velocity. At 160 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 6 – Light toss slowly working your way back to 180 feet. Stay at 180 feet for 15-20 throws. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some light pitching motion throwing at about 70% velocity. At 180 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 7 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Week 5

In the fifth week, we want to really start to push yourself more than you have before. We are working our way to a real “long-toss” program in which you will see your greatest velocity and arm strength gains. It’s important to build up to it so you have your arm and body in the best position to be ready for long-toss.

 

Day 1 – Light toss slowly working your way back to 180 feet. Stay at 180 feet for 15-20 throws. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some light pitching motion throwing at about 70% velocity. At 180 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 2 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 3 – Light toss slowly working your way back to 180 feet. Stay at 180 feet for 20-25 throws with at least half of them not having much arch. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some light pitching motion throwing at about 80% velocity. At 180 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 4 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 5 – Light toss slowly working your way back to 230 feet. Stay at 230 feet for 20-25 throws with at least half of them not having much arch. It’s okay if you have to throw a one-hop. Then slowly work your way back in. At 230 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 6 – Light toss slowly working your way back to 180 feet. Stay at 180 feet for 20-25 throws with at least half of them not having much arch. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some light pitching motion throwing at about 85% velocity. At 180 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 7 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Week 6

In the sixth week, we want to take the foundation we have built in the first 5 weeks and apply it to starting our long-toss. This is going to push you further than you have been pushed, but it will supply your best gains. You have to mentally know that your body is capable of more than you realize. Never throw with pain, but throw to your max without restriction (other than never losing your form).

 

Day 1 – Light toss slowly working your way back to 230 feet. Stay at 230 feet for 20-25 throws with at least half of them not having much arch. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do some light pitching motion throwing at about 70% velocity. At 230 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 2 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 3 – Light toss slowly working your way back to 250+ feet (based on your ability). Stay at 250+ feet for 20-25 throws. It’s okay if you have to throw a one-hop. Then slowly work your way back in. At 250+ feet, be sure to focus on your throwing motion as you are building your strength to the max. Never take a throw off and always focus.

 

Day 4 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 5 – Light toss slowly working your way back to 250+ feet or whatever your max distance is without losing your form (based on your ability). Stay at 250+ feet for 20-25 throws with at least half of them having the least amount of arch possible for your ability. It’s okay if you have to throw a one-hop or two-hop. Then slowly work your way back in to 60 feet and do pitching motion at 75% velocity. At 250+ feet and 60 feet, be sure to focus on your throwing motion as you are building your strength to the max. Never take a throw off and always focus.

 

Day 6 – Light toss slowly working your way back to 120 feet. Stay at 180 feet for 20-25 throws and then slowly work your way back in to 60 feet. At 60 feet, do some very easy pitching motion throwing at 70%. At 120 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 7 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Week 7

In the seventh week, we want to take the foundation we have built in the first 6 weeks and apply it to maxing our our long toss while working in some flat-ground bullpen work (no mound, just throw on flat ground in the outfield). This is going to push you further than you have been pushed, but it will supply your best gains. You have to mentally know that your body is capable of more than you realize. Never throw with pain, but throw to your max without restriction (other than never losing your form). This is MAX EFFORT.

 

Day 1 – Light toss slowly working your way back to 230 feet. Stay at 230 feet for 20-25 throws with at least 1/3 of them not having much arch. It’s okay if you have to throw a one-hop. Then slowly work your way back in to 60 feet. At 60 feet, do flat ground pitching work at about 75% velocity. At 230 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 2 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 3 – Light toss slowly working your way back to your max distance without losing your form (based on your ability). Stay at max distance for 10-20 throws with at least half of them having the least amount of arch possible for your ability. It’s okay if you have to throw a one-hop or two-hop. Then slowly work your way back in to 60 feet and do flat ground pitching work at about 75% velocity. At max distance and 60 feet, be sure to focus on your throwing motion as you are building your strength to the max. Never take a throw off and always focus.

 

Day 4 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

Day 5 – Light toss slowly working your way back to 1800 feet. Stay at 180 feet for 20-25 throws and then slowly work your way back in to 60 feet. At 60 feet, do flat ground pitching work at about 70% velocity. At 180 and 60 feet, be sure to focus on your throwing motion as you are building your foundation. Never take a throw off and always focus.

 

Day 6 – Light toss slowly working your way back to your max distance without losing your form (based on your ability). Stay at max distance for 15-20 throws with at least half of them having the least amount of arch possible for your ability. It’s okay if you have to throw a one-hop or two-hop. Then slowly work your way back in to 60 feet and do flat ground pitching work at about 80% velocity. At max distance and 60 feet, be sure to focus on your throwing motion as you are building your strength to the max. Never take a throw off and always focus.

 

 

Day 7 – Home Exercise Program with AC2G Kit (3 sets of 5 different exercises)

 

 

The Cool Down

After throwing, come back to the bands and focus on the exercises to cool down while stretching to let the throwing muscles recover. If necessary, apply ice to your arm immediately after throwing. Continue to switch between ice and heat if you have continued soreness. Remember, it’s okay to be sore, it’s pain you want to watch out for. Be smart and listen to your body. Find the best arm ice packs on the market on our site with TOREX Ice Packs designed for the baseball and softball player in mind!

 

In Between Throwing Days Home Program

3 sets each of 5 different exercises. Make sure you switch up your exercises every week. Find the exercises that you feel and know are building up your strength and decreasing your soreness or weakness from throwing because you are doing the exercises. This is KEY to velocity and strength gains. It is the combination of the throwing and the Arm Care 2 Go Kit that will give you the best results possible!