It’s built as a 4-phase blueprint that typically spans 8 weeks. Most pitchers spend 2–4 weeks per phase, but the Google-Form checkpoints let you move faster (or slower) based on your symptoms, strength benchmarks, and throwing workload.

Nope. You’ll need a set of resistance bands, a light/medium dumbbell or kettlebell, and access to an open throwing space. A pull-up bar, cable column, or medicine ball will level-up certain drills, but every key exercise has a home-friendly alternative.

Yes, provided your surgeon or PT has cleared you for active strengthening and a structured return-to-throw plan. Phase 1 focuses on mobility, controlled loading, and graded isometrics—right where most TJ athletes are at the 6-month mark.

First, dial back the load or volume and retest the movement. If discomfort persists beyond 24 hours, dm me through the Discord Community and I’ll reply with any changes to the program you may need (within 24hrs).

Each phase has a Checklist to complete at the end, which will provide you with guidance whether to progress or continue on the same phase.

Absolutely. While the throwing-volume progressions are pitcher-centric, the mobility, forearm/elbow strength, and scap-stability work translate directly to infielders, catchers, softball pitchers, and even tennis or cricket athletes.

A career of pain-free pitching at your highest potential!

I’ve made sure this program is affordable to the majority of people at $47.

If you are the motivated individual, you’ll save hundreds on unnecessary PT consults.