MMV #030: The 3 Day Throwing Cycle for Every Pitcher

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Read time: 2 minutes

There are 3 basic types of throwing days.

1. Low

2. Medium

3. High

But most don't know how to maximize them.

They spend a lot of time in between the medium and high days.

If you want to be at your best on high intensity days, you have to spend the right amount of time on low and medium days.

A good throwing program uses all three of these to maximize performance and health.

Let's breakdown each one and look at an example schedule.

Low Days

These are low intensity and volume days.

Effort level should be at 50-60% RPE (Rate of Perceived Exertion).

The main objective is to move the arm and to make roughly 20-30 light throws.

When is the best time to utilize this day?

Day after outings or bullpens.

Medium Days

These are medium intensity and a little higher volume days.

Effort level should be between 70-80% RPE.

These are great days to work on the delivery through:

• Plyo drills on the mound
• Movement based drills

These can also be good days to experiment with grips in catch play.

When is the best time to utilize this day?

Day before bullpens/games or 2 days before game if on 7 day schedule.

High Days

These are high intensity and high volume days.

Effort level should be at 90%+ RPE.

These can be:

• Game days
• Bullpens
• Long toss
• Velo based work

Week long cycle example:

Monday - Medium

Tuesday - High (bullpen)

Wednesday - Low

Thursday - Medium

Friday - High (game)

Saturday - Low

Sunday - OFF

RECAP

3 day cycle:

• Low
• Medium
• High

To make the most of this schedule be sure to make the low days low, medium days medium, and high days high. 

Throwing hard on a low day will impact the rest of your schedule and ultimately performance on the high days.

That's all for today.

See you next week!

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