Now that you have begun to build a great BASE by progressively building VOLUME with Low Intent, Massage Throws, you are in an ideal position to “stack” this base by slowly and progressively extending your distance out to your maximum distance over the next 7 Weeks. As you will see, despite the fact that your arm may want to go faster because it is feeling “healthy and strong”, our goal is to continue to build VOLUME and DISTANCE organically, so that you “arrive” at your maximum distance by the end of this 7 Week period.

Also, you may be pleasantly surprised to find how far you eventually extend out to if you’ve never built your arm up in this manner. And based on many years of experience with watching players Long Toss, and knowing that a 90 mph pitch will travel approximately 270-300 feet (see Ben Brewster’s Chart regarding the correlation between Distance and Velocity – you may find that your maximum distance extends out well beyond 300 feet – especially when you consider that the average MLB fastball is approximately 94mph.

Therefore, if you know from history, or sense that you’ll be throwing beyond 300 feet, keep in mind that you can make any necessary adjustments in the weeks leading up to January 12th to account for you getting to your maximum distance by January 12th. Again, because you have 7 weeks to play with, and you already have 4 weeks of throwing under your belt (Phase 3), you will have the luxury of increasing your distance by, per se, 10 feet per week (that’s 70 more feet by January 12th). What we’d recommend you do is be more conservative for the first 2-3 weeks, and add closer to 15 feet per week in weeks 4, 5, 6, and 7, in order “gain” an extra 60 feet by January 12th.

Ensuring that you reach your maximum distance at the end of Phase 3 is a vital aspect of your Build-Up Phase, because our rule of thumb is to not begin the Pull-Down Phase until your arm is FULLY Stretched out to its maximum distance, and you are able to make a few throws at this maximum distance comfortably.

You’ll also notice in Week 5 that we have added in a 6th day of throwing, and have begun to alternate Light-Medium days of throwing with Heavier days of throwing. Because you aren’t Pulling Down yet, your recovery should be great from day to day, so hopefully, you’ll notice that your arm is wanting to throw on this extra day. As always, feel free to adjust your throwing each day based on how you feel.

As for the reason why we are alternate your days of throwing with Low-Medium and Heavier days of throwing is because we are beginning to set up the schedule for your Mound Work. Because you will be throwing off the Mound twice a week (i.e. Monday/Friday), and Pulling Down on those days and one additional day (i.e. Monday/Wednesday/Friday) when we get to Phase 5, we want the arm/body/mind to start to get into this type of rhythm as the Bull-Pen schedule does change rather significantly once High Intent Pull-Downs and Mound Work is incorporated.

Also, keep in mind that as you start to get out to further distances, you may begin to feel strong enough to want to “Pull Down” with higher intent on the way back in. However, as we mentioned in above, it is essential that you refrain from any type of high intent Pull-Downs until your arm is FULLY stretched out to its maximum distance (the end of Phase 4 – see “Modified Pull-Downs” from the Long Toss section above).

Finally, you’ll notice that we have scheduled you to throw between 15-18 minutes at the beginning of Phase 4, and then have you built up to 18-25 minutes by the end of Phase 4. But please keep in mind that because these throws are being made with Low Intent, be open to your throwing sessions lasting longer than the recommended minutes.

You may think that 15, 20, 25 minutes is a “lot of throwing” from day to day, but keep in mind that 15 minutes of throwing is actually only 7 ½ minutes of throwing “per person” (a nugget I received from Andy Mckay), and really, closer to 6 minutes when you factor in the time that the ball is in the air and the time it takes to make the exchange from glove to hand.

Ultimately, it’s up to you how much time you throw from day to day. We just know from a lot of experience that by learning the art of making Low Intent Volume Throws, and building your arm up with this type of Progression, you’ll more than likely find that your arm is going to want to throw more, not less.

*Note: Though you won’t begin the Pull-Down Phase until Phase 5, we still want you to make throws on your way back into your partner (as was alluded to in the “Modified Pull-Down” section above). Though the temptation may be to make some throws with high intent – especially as your arm begins to feel really loose and strong – please be sure to use minimal effort, or Low Intent, as you make your way back in toward your throwing partner until Phase 5.

The main concern here is that as the ball gets lower and lower on the way back in, this can mimic the mentality of a Pull Down. Just know that Pull-Downs are coming in Phase 5. The main objective here is to get the arm fully stretched out in the most optimal way, and avoid “shocking” the arm by throwing with too much intent when the arm isn’t ready for it. The bottom line is that you should be using minimal effort as you make your way into your throwing partner.

**Note: as with every Phase, feel free to add/subtract to your throwing routine based on the day, and the amount of Time, Volume, and Distance that feels right.

Week 1: Monday, November 25th
Arm Care/Band Work: 1 Set, 25 reps per 11 J-Band Exercises prior to throwing

Throwing: (Monday, Tuesday, Thursday, Friday, Saturday or Sunday)

• Day 1: Approximately 45-140 feet, 15-18 mins of throwing
• Day 2: Approximately 45-140 feet, 15-18 mins of throwing
• Day 3: Approximately 45-150 feet, 15-18 mins of throwing
• Day 4: Approximately 45-150 feet, 15-18 mins of throwing
• Day 5: Approximately 45-160 feet, 15-18 mins of throwing

Week 2: Monday, December 2nd
Arm Care/Band Work: 1 Set, 25 reps per 11 J-Band Exercises prior to throwing

Throwing: (Monday, Tuesday, Thursday, Friday, Saturday or Sunday)

• Day 1: Approximately 45-160 feet, 15-20 mins of throwing
• Day 2: Approximately 45-170 feet, 15-20 mins of throwing
• Day 3: Approximately 45-180 feet, 15-20 mins of throwing
• Day 4: Approximately 45-190 feet, 15-20 mins of throwing
• Day 5: Approximately 45-200 feet, 15-20 mins of throwing

Week 3: Monday, December 9th
Arm Care/Band Work: 1 Set, 25 reps per 11 J-Band Exercises prior to throwing

Throwing: (Monday, Tuesday, Thursday, Friday, Saturday or Sunday)

• Day 1: Approximately 45-180 feet, 15-20 mins of throwing
• Day 2: Approximately 45-190 feet, 15-20 mins of throwing
• Day 3: Approximately 45-200 feet, 15-20 mins of throwing
• Day 4: Approximately 45-210 feet, 15-20+ mins of throwing
• Day 5: Approximately 45-220 feet, 15-20+ mins of throwing

Week 4: Monday, December 16th
Arm Care/Band Work: 1 Set, 25 reps per 11 J-Band exercises prior to throwing

Throwing: (Monday, Tuesday, Thursday, Friday, Saturday or Sunday)

• Day 1: Approximately 45-200 feet, 15-20 mins of throwing
• Day 2: Approximately 45-210 feet, 15-20 mins of throwing
• Day 3: Approximately 45-220 feet, 15-20+ mins of throwing
• Day 4: Approximately 45-230 feet, 15-20+ mins of throwing
• Day 5: Approximately 45-240 feet, 15-20+ mins of throwing

*Week 5: Monday, December 23rd
Arm Care/Band Work: 1 Set, 25 reps per 11 J-Band Exercises prior to throwing

*Add a 6th Day of Throwing, as we begin to set the tone for “Heavier” days on M/W/F, and “Lighter” days on Tu/Th/Sat or Sunday

Throwing: (Monday, Tuesday, Wednesday, Thursday, Friday, Saturday or Sunday)

• Day 1: Approximately 45-220 feet, 15-25 mins of throwing (Heavy)
• Day 2: Approximately 45-180 feet, 15-20 mins of throwing (Light)
• Day 3: Approximately 45-240 feet, 15-25 mins of throwing (Heavy)
• Day 4: Approximately 45-180 feet, 15-20 mins of throwing (Light)
• Day 5: Approximately 45-260 feet, 15-25 mins of throwing (Heavy)
• Day 6: Approximately 45-180 feet, 15-20 mins of throwing (Light)

Week 6: Monday, December 30th
Arm Care/Band Work: 1 Set, 25 reps per 11 J-Band Exercises prior to throwing

Throwing: (Monday, Tuesday, Wednesday, Thursday, Friday, Saturday or Sunday)

• Day 1: Approximately 45-240 feet, 15-25+ mins of throwing (Heavy)
• Day 2: Approximately 45-180 feet, 15-20 mins of throwing (Light)
• Day 3: Approximately 45-260 feet, 15-25+ mins of throwing (Heavy)
• Day 4: Approximately 45-180 feet, 15-20 mins of throwing (Light)
• Day 5: Approximately 45-280 feet, 15-25+ mins of throwing (Heavy)
• Day 6: Approximately 45-180 feet, 15-20 mins of throwing (Light)

Week 7: Monday, January 6th
Arm Care/Band Work: 1 Set, 25 reps per 11 J-Band Exercises prior to throwing

Throwing: (Monday, Tuesday, Wednesday, Thursday, Friday, Saturday or Sunday)

• Day 1: Approximately 45-260 feet, 15-25+ mins of throwing (Heavy)
• Day 2: Approximately 45-180 feet, 15-20 mins of throwing (Light)
• Day 3: Approximately 45-280 feet, 15-25+ mins of throwing (Heavy)
• Day 4: Approximately 45-180 feet, 15-20 mins of throwing (Light)
• Day 5: Approximately 45-300 feet, 15-25+ mins of throwing (Heavy)
• Day 6: Approximately 45-180 feet, 15-20 mins of throwing (Light)