WEEK 2 – DAY 5: TOUCH & FEEL BULLPEN / ANAEROBIC CONDITIONING / ARM CARE

Goal:
Refine mechanical timing under low-intent throwing, develop high-effort energy system efficiency via short-burst anaerobic conditioning, and reinforce arm durability with grip and scap stability work.

TOUCH & FEEL BULLPEN

ANAEROBIC CONDITIONING (REPEATED SPRINT POWER)

Choose 1–2 modalities, emphasize repeatability and quality effort:

Option A: VersaClimber Sprint Intervals

  • 6 rounds of: 15s max effort sprint + 60s light climb

Option B: Row or Ski Erg Sprints

  • 5 rounds of: 250m sprint + 75s recovery row
    or 30s @ >90% power + 90s light

Option C: Sled or Prowler Pushes

  • 6–8 pushes of 15–20 yards
    1:3 or 1:4 work:rest ratio — keep reps crisp

Option D: Assault Bike

  • 6–8 rounds of: 20s max sprint + 90s easy pedal
    Track peak vs average watt drop-off

ARM CARE / GRIP WORK (POST-CONDITIONING)

  • Reverse Curl Barbell Holds – 3x20s
    Use fat grips or towel wrapped around bar to enhance extensors.

  • Crossover Symmetry Recovery Series – 1–2 rounds

  • Offset KB Bottoms-Up Waiter Hold – 2x20s/side
    Reinforces full kinetic chain control from grip → shoulder → core.

  • Banded ER Holds @ 90/90 Position – 2x15s/side
    Hold position against band tension without elbow drop.

  • Manual Forearm Stretch + Soft Tissue (Stick or Lax Ball) – 2–3 min
    Focus on medial and lateral epicondyle tissue around elbow.

BREATHING RESET + CNS RECOVERY (POST-WORK)

  • Supine Breathing w/ Legs Up on Bench – 6–8 minutes
    Focus: slow nasal inhale (3s), exhale (6–8s), minimal chest rise
    Optional: Apply cold towel to forehead and low light

NUTRITION PRESCRIPTION – HIGH OUTPUT DAY

Goal: Support anaerobic power system, electrolyte replenishment, CNS recalibration.

  • Protein: 40–50g (whey, bison, chicken thigh, eggs)

  • Carbs: 70–90g (fruit smoothie, rice, oats, honey)

  • Fats: Moderate — 15g (nuts, seeds, avocado)

  • Hydration: 32oz water with electrolytes and sodium

  • Supplements:

    • Creatine 5g

    • Collagen + Vit C mid-day

    • Optional: Betaine (2.5g) pre-workout for sprint power

    • Magnesium or ZMA pre-bed