07/31/2026
The 3-Step Throwing Buildup
Phase 1: Foundational (M/W/F throws)➡️Build intensity and volume slowly with a full recovery day between throws. Perfect for the first weeks of the offseason to start the ramp without stacking fatigue.
Phase 2: High–Low Structure ➡️Keep Mon/Thu = Low (short, lower-intensity) that ramp into Tue/Fri = High (longer, higher-intent). Both high days are followed by recovery (Wed/Sat), so you can push those sessions confidently.
Phase 3: High/Medium/Low Rhythm➡️Maintain Tue/Fri = High (now likely bullpens/live BPs), bump Mon/Thu up to Medium workload, and make Wed/Sat = Low (light catch). By the end, you’re at 6 days/week: 2 High, 2 Medium, 2 Low, which carries cleanly through live BPs and transitions well to a 7-day rotation (e.g., Tue = bullpen, Fri = game-day).
Obviously, there are multiple ways to schedule these out, but this three-step method is one of the most simple ways to look at it that incorporates a lot of higher-level thinking into it but makes the creation of the program very easy.
Here’s a quick example:
Phase 1
* Mon: Throw
* Tue: Recovery
* Wed: Throw
* Thu: Recovery
* Fri: Throw
* Sat: Recovery
* Sun: Recovery (optional light mobility)
Phase 2
* Mon: Low
* Tue: High
* Wed: Recovery
* Thu: Low
* Fri: High
* Sat: Recovery
* Sun: Off / optional mobility
Phase 3
* Mon: Medium
* Tue: High (Bullpen / Live)
* Wed: Low (Light catch)
* Thu: Medium
* Fri: High (Bullpen / Live)
* Sat: Low (Light catch)
* Sun: Off / recovery
**In an Ideal world, the Low, Medium, High can be objectified with a Velo Range and # of Throws
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