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

Training Goal:
Develop in-game rhythm and feel during light throwing, build anaerobic capacity using low-impact methods, and reinforce tissue quality and joint integrity with targeted arm care.

TOUCH & FEEL LIGHT BULLPEN

ANAEROBIC CONDITIONING – REPEATED EFFORT POWER INTERVALS

Choose 1–2 Modalities (Based on Access and Athlete Response):

Option A: Assault Bike Intervals

• 6 rounds of: 20 sec sprint @ 90–95% effort + 100 sec easy pedal

• Goal: repeat power output across all rounds

Option B: Row Erg Intervals

• 6 rounds of: 250m sprint + 90s recovery row

Option C: Prowler Pushes or Sled Pulls

• 6–8 x 20-yard pushes @ max effort + 60–90s rest

Option D: VersaClimber or TREADMILL

• 6 rounds of 15s sprint + 45s recovery

ARM CARE PROTOCOL (POST-CONDITIONING)

• Band 90/90 ER Holds – 2x10 reps each arm
  Anchor band at shoulder height, maintain elbow at 90°, hold ER isometrically.
  🎥 Video Demo

• Scaption to Overhead Band Raise – 2x15 reps
  Low resistance, long-lever control of scap upward rotation.

• Forearm Pronation/Supination DB Rotations – 2x15/side
  Use light hammer or DB to control rotation under tension.

• Wrist Roller (Extension Focus) – 2xRolls Up + Down
  Roll slowly under control, avoid using upper arm momentum.

• Soft Tissue (Forearm, Biceps, Triceps) – 2–3 min each
  PVC, Tiger Tail, or stick. Break up high-tension areas and improve blood flow.

POST-CONDITIONING BREATHWORK (RECOVERY PRIMER)

• Box Breathing or 4–7–8 Breathing – 5–8 minutes lying supine
  Legs on bench, breathe through nose only. Triggers parasympathetic recovery response.

NUTRITION PRESCRIPTION

Post-Throw/Post-Interval Nutrition Goals:

• Replace glycogen, repair tissue, restore fluid balance

• Meal Example:

  • 30–40g lean protein (eggs, whey shake, grilled chicken)

  • 40–60g carbs (fruit smoothie, oats, white rice)

  • Add ~1g sodium (salt or electrolyte powder)

  • Include collagen peptides (10–15g) + 50–100mg Vitamin C