Table of Contents
Part I – The Preparation
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Download the Jaeger/Sullivan Return to Throwing Manual & Schedule 2.0
Introduction
Opening Remarks
Timeline: 5 Phases of Our Return to Throwing Schedule
Distance/Velocity/Effort Charts
Supplemental Resources & Notes
Notes Regarding Timeline of Throwing Schedule
Part II – Core Principles
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Arc & Massage Throwing
05:58
Self-Regulation/Awareness
01:23
Navigating The Extension Phase Beyond 120 Feet
Crow-Hopping vs Shuffling
05:14
The Missing Link: The Magic That Happens Beyond 120 Feet
Part III – Additional Notes
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Additional Notes Regarding Our Throwing Schedule
Glossary of Terms
Questionnaire – Pre-Surgery Throwing History & Routine
Part IV – Return To Throwing Schedule
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Introduction
Phase 1 (Weeks 1-6)
Phase 2 (Weeks 7-18)
Phase 3 (Weeks 19-21)
Phase 4 (Weeks 22-27)
Phase 5 (Weeks 28 and Beyond)
Part V – Closing
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Summary
About The Authors
Additional Resources
Nunzio Signore Strength Training Program
Nolan Rappé Plyometric Progressions for Throwing Program
Jaeger/Sullivan Coalition
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Jaeger/Sullivan Coalition
Jaeger/Sullivan Return to Throwing Manual & Schedule 2.0

Phase 2 (Weeks 7-18): “The Extension Phase” (120 + Feet)

—

Week 7: Massage Throwing

(Target Intensity: Build up to 45-50% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 43: Rest
  • Day 44: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 90 ft, 5 @75 ft, 5 @ 60 ft, 5 @ 45 ft (75 throws total)
  • Day 45: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @75 ft, 5 @ 60 ft, 5 @ 45 ft (60 throws total)
  • Day 46: Rest
  • Day 47: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 105, 5 @ 90 ft, 5 @75 ft, 5 @ 60 ft (80 throws total)
  • Day 48: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @75 ft, 5 @ 60 ft (60 throws total Day)
  • Day 49: Rest

Week 8:

Massage Throwing (Target Intensity: Build up to 50-55% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 50: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 5 @ 105, 5 @ 90 ft, 5 @75 ft, 5 @ 60 ft (85 throws total)
  • Day 51: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @75 ft, 5 @ 60 ft (60 throws total Day)
  • Day 52: Rest
  • Day 53: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 5 @ 105, 5 @ 90 ft, 5 @75 ft, 5 @ 60 ft (85 throws total)
  • Day 54: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 15 @ 90 ft, 10 @75 ft, 5 @ 60 ft (65 throws total Day)
  • Day 55: Rest
  • Day 56: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 5 @135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft (87 throws total)

*Week 9:

Massage Throwing (Target Intensity: Build up to 55-60% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

*Format changes to 3 Days On, 1 Day Off

**Add in optional Cool Down on the Mound with LOW EFFORT at the end of your throwing session

Note: 3 Days on, 1 Day off (Middle day of 3 Consecutive Days is Lighter)

  • Day 57: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @75 ft, 5 @ 60 ft, (65 throws total)
  • Day 58: Rest
  • Day 59: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft (77 throws total)
  • **Cool Down off the Mound, 10 @ 45 feet (55-60% effort) (87 throws total)
  • Day 60: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft (65 throws total)
  • Day 61: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft (77 throws total)
  • **Cool Down off the Mound, 10 @ 45 feet (55-60% effort) (87 throws total)
  • Day 62: Rest
  • Day 63: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft, (90 throws total)

Week 10:

Massage Throwing (Target Intensity: Build up to 60-65% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 64: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft (75 throws total)
  • Day 65: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft, (85 throws total),
  • **Cool Down off the Mound, 15 @ 45 ft (60-65% effort) (100 throws total)
  • Day 66: Rest
  • Day 67: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft, (85 throws total)
  • Day 68: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft (75 throws total)
  • Day 69: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft, (83 throws total)
  • **Cool Down off the Mound, 15 @ 45 ft (60-65% effort) (98 throws total)
  • Day 70: Rest

Week 11:

(Target Intensity: Build up to 65-70% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 71: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft, (88 throws total)
  • Day 72: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft (70 throws total)
  • Day 73: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft (83 throws total)
  • **Cool Down off the Mound, 15 @ 45 ft (65-70% effort) (98 throws total)
  • Day 74: Rest (Optional Light Throw)
  • Day 75: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft, (78 throws total)
  • Day 76: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft (70 throws total)
  • Day 77: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 180 ft, 3 @ 165 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @75 ft, 5 @ 60 ft (89 throws total)
  • **Cool Down off the Mound, 15 @ 45 ft (65-70% effort) (104 throws total)

Week 12:

(Target Intensity: Build up to 65-70% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 78: Rest (Optional Light Throw):
  • Day 79: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (82 throws total)
  • Day 80: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft (70 throws total)
  • Day 81: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft (82 throws total)
  • **Cool Down off the Mound, 20 @ 45 ft (65-70% effort) (102 throws total)
  • Day 82: Rest (Optional Light Throw):
  • Day 83: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (82 throws total)
  • Day 84: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft (70 throws total)

Week 13:

(Target Intensity: Build up to 70-75% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 85: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft (84 throws total)
  • **Cool Down off the Mound, 20 @ 45 ft (70-75% effort) (104 throws total)
  • Day 86: Rest (Optional Light Throw):
  • Day 87: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (82 throws total)
  • Day 88: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft (70 throws total)
  • Day 89: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft (89 throws total)
  • **Cool Down off the Mound, 20 @ 45 ft (70-75% effort) (109 throws total)
  • Day 90: Rest (Optional Light Throw):
  • Day 91: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (89 throws total)

Week 14:

(Target Intensity: Build up to 70-75% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 92: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (75 throws total)
  • Day 93: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft (89 throws total)
  • **Cool Down off the Mound, 20 @ 45 ft (70-75% effort) (109 throws total)
  • Day 94: Rest (Optional Light Throw):
  • Day 95: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (89 throws total)
  • Day 96: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (75 throws total)
  • Day 97: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft (89 total throws)
  • **Cool Down off the Mound, 20 @ 45 ft (70-75% effort) (109 throws total)
  • Day 98: Rest (Optional Light Throw):

Week 15:

(Target Intensity: Build up to 75-80% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 99: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (89 throws total)
  • Day 100: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (75 throws total)
  • Day 101: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 2 @ 195, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft (94 total throws)
  • **Cool Down off the Mound, 10 @ 45 ft, 10 @ 60 ft (75-80% effort) (114 throws total)
  • Day 102: Rest (Optional Light Throw):
  • Day 103: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 5 @ 195 ft,  2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (96 throws total)
  • Day 104: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)
  • Day 105: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 2 @ 195, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft (94 total throws)
  • **Cool Down off the Mound, 10 @ 45 ft, 10 @ 60 ft (75-80% effort) (114 throws total)

Week 16:

(Target Intensity: Build up to 75-80% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 106: Rest (Optional Light Throw):
  • Day 107: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (94 throws total)
  • Day 108: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (83 throws total)
  • Day 109: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 2 @ 195, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft (94 total throws)
  • **Cool Down off the Mound, 5 @ 45 ft, 15 @ 60 ft (75-80% effort) (114 throws total)
  • Day 110: Rest (Optional Light Throw):
  • Day 111: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (94 throws total)
  • Day 112: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (83 throws total)

Week 17:

Massage Throwing on the way out, Light Pull-Downs on the way back in to your throwing partner (Target Intensity: Build up to 80-85% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 113: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 3 @ 225, ft, 2 @ 210, 2 @ 195, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (104 throws total)
  • **Cool Down off the Mound, 5 @ 45 ft, 15 @ 60 ft (80-85% effort) (124 throws total)
  • Day 114: Rest (Optional Light Throw):
  • Day 115: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (94 throws total)
  • Day 116: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (83 throws total)
  • Day 117: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 3 @ 225, ft, 2 @ 210, 2 @ 195, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (104 throws total)
  • **Cool Down off the Mound, 20 @ 60 ft (80-85% effort) (124 throws total)
  • Day 118: Rest (Optional Light Throw):
  • Day 119: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (94 throws total)

Week 18:

Massage Throwing on the way out, Light Pull-Downs on the way back in to your throwing partner (Target Intensity: Build up to 85-90% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

  • Day 120: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (83 throws total)
  • Day 121: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 3 @ 225, ft, 2 @ 210, 2 @ 195, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (104 throws total)
  • **Cool Down off the Mound, 20 @ 60 ft (80-85% effort) (124 throws total)
  • Day 122: Rest (Optional Light Throw)
  • Day 123: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (94 throws total)
  • Day 124: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (83 throws total)
  • Day 125: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 3 @ 225, ft, 3 @ 240 ft, 1 @ 225 ft, 1 @ 210, 1 @ 195, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (102 throws total)
  • **Cool Down off the Mound, 20 @ 60 ft (80-85% effort) (117 throws total
  • Day 126: Rest (Optional Light Throw)
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Phase 1 (Weeks 1-6)
Phase 3 (Weeks 19-21)