We’re at the start of year two! Thank you for following along so far. It’s been an up and down journey, but I know I’m getting close and I’m a few small tweaks away from a big breakthrough!
Last week I continued with my re-patterning. It’s a slow, frustrating process but I know it’s necessary. I’ve been making some improvements, and it won’t be too long before I start loading these patterns again with high intensity. Plyos have been a big focus because they give me the opportunity to make specific changes to specific parts of the throwing pattern and then blend it together with the full movement. I’ve been adding in some drills that I had gotten away from, like step behinds, because they make my arm action look and feel pretty good.
I’ve still been long tossing twice a week, just not at max effort. I want to maintain some intensity so that it’s not so hard to ramp back up. I’ve been long tossing with my specific drills as well, which I think is helpful because I can blend as I add distance and intensity. My distance is improving, while my effort level stays about the same, so that’s encouraging. I’m starting to get my leg kick distance closer to my step behind distance, which I think will be helpful too.
I finished my block of lifting last week, and I was kind of in between so I sat down this weekend and put a lot of thought and planning into where I want my next 8-12 weeks to lead. I planned some new things that will help me improve power and RFD, which are my main weaknesses. I’m going to test my power numbers in 4-6 weeks and see where I’m at. That should give me a solid idea of how to plan going forward. I’m still keeping the volume relatively low, but the movement speed is high, and I’ve still got a few heavy sets to maintain max strength.
I’ll have more details about the lifting plan in my next post, but the sport specific aspect of my training plan is the most important right now. I’ve got to fix a few things in my throwing pattern and my timing a little bit, and I think regardless of what I do in the weight room I’ll see a jump in velo.
Thank you for following me on my journey to the show! Check in later this week for more content!