i am currently a 10th grader in highschool

about 6 foot
170 pounds
i throw mid 70s
i use protein and creatin

i wanted to know what would be the best workout for me to put mph on my fastball currently ill do somethin like this:

Monday
Bench press reps:10 8 6 3
Lat Pulls: 10 8 6 (front pulls)
Lat pulls: 10 8 6 (back pulls)
Power Clean: 10 8 6
Curl:10 8 6
Military press: 10 8 6

Tuesday
Baseball Practice
Good bit of running
Pushups

Wendesday
Squat:10 8 6
Leg press: 10 8 6
Lundges: 10 8 6
Toe Raises: 10 8 6
Leg Curls: 10 8 6 (seated on butt works quads)
Leg Curls: 10 8 6 (seated on stomach works calfs)

Thursday
Baseball Practice
Running
Pushup

Friday
Bench Press: 5 3 1
Squat: 5 3 1
Power Clean: 5 3 1
Surgical tube workouts for throwing arm
Jump Rope

any input would help alot!

quote:

Originally posted by k3seeya:
i am currently a 10th grader in highschool

about 6 foot
170 pounds
i throw mid 70s
i use protein and creatin

i wanted to know what would be the best workout for me to put mph on my fastball currently ill do somethin like this:

Monday
Bench press reps:10 8 6 3
Lat Pulls: 10 8 6 (front pulls)
Lat pulls: 10 8 6 (back pulls)
Power Clean: 10 8 6
Curl:10 8 6
Military press: 10 8 6

Tuesday
Baseball Practice
Good bit of running
Pushups

Wendesday
Squat:10 8 6
Leg press: 10 8 6
Lundges: 10 8 6
Toe Raises: 10 8 6
Leg Curls: 10 8 6 (seated on butt works quads)
Leg Curls: 10 8 6 (seated on stomach works calfs)

Thursday
Baseball Practice
Running
Pushup

Friday
Bench Press: 5 3 1
Squat: 5 3 1
Power Clean: 5 3 1
Surgical tube workouts for throwing arm
Jump Rope

I would lose some of the repetative muscle group work (like the leg curls for example). I would also lose the military presses and curls (possibly add barbell rows instead of pulldowns).

Doesn't look too bad. Just stick to the big basic power movements. You should add some plyos and some med ball work.

But more than anything you need to THROW and throw a lot. Lot's of long toss (as long and far as you can throw). Get a net, put it up in your basement if you can't get outside. Get a radar gun that will give you immediate feedback when throwing into the net (Speedtrac X is good for this).

Video tape your throws and learn to analyze your mechanics to make sure your are as effecient as possible. You won't ever throw hard if your throwing mechanics are not optimal.

It takes time, and there are no shortcuts. But if you love the game and work hard, you will see results.

Good luck.

In addition to above advise, which was good, drop the bench press, especially twice per week and don't worry about going to heavy at times.

Have you read the back posts here? This is discussed in great detail.