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Assess, Plan and Train Accordingly

Assess, Plan and Train Accordingly

It’s so easy to say, “I’m going to train hard this off-season.” Then when push comes to shove the workouts either never get started in the first place, they stop getting done half way through the off-season, or they are procrastinated on so badly that you don’t have enough time to actually build a solid strong and stable foundation.

ASSESS: Know what you need and want, THEN plan!

The key to success in sticking with your training regiments are to make sure that you start early.  Keep the workouts fun and fresh.  DON’T ABSOLUTELY KILL YOURSELF IN THE BEGINNING. We see it all the time with New Years resolutioners, they say: “This year is going to be different than last year. I’m going to train hard all year and see the results!” When in reality they train REALLY hard the first 2 to 3 weeks and burn themselves out.  Creating a hatred to workout and inevitable more drive to quit than continue.

PLAN: Make it fun and enjoyable!  Then make it a habit!Get out what you put in!

Training is not always fun. But if you ease yourself into it and make it enjoyable you are more likely to stick with it. Include fun functional exercises! Get past those first 2 to 3 weeks!  Make it a habit to get your training regiments in!  Then start to rev up the training in terms of more strenuous exercises. This also allows your body sufficient time to adjust and adapt to what you are asking it to do.

Here at Throw Smart, we understand those trials and tribulations.  We take them into account when prescribing each and every program for our clients. We are forever striving to provide our athletes the best training possible for their specific needs, all in the most reasonable and affordable manor.

In order to properly prescribe a workout program for an athlete, whether it be a velocity/throwing program, a general fitness program, or both, we must first take them through an assessment. A workout assessment is done to find weak links or deficiencies within the body.  Strength issue, stability issue, flexibility issue, mobility issue or any combination of those issues.  Maintaining good form when performing a physical assessment is very important.  It insures the person being assessed understands and practices good form and remains health. Once form is lost the assessment is complete.


After the initial assessment we design a personalized workout plan that will target each of those imbalances indicated in the assessment.  A personalized workout to balance and strengthen areas that are either weak, work inefficiently, or both. After knowing and acknowledging those imbalances we can target them with slightly more work.  Insuring we distribute the workload where it is needed most.  Managing and knowing the overall workload is key.  The goal is not to overload or overwork ANY area. Otherwise we are simple trading one imbalance for another.  Proper workload management is the key to a more well rounded and balanced athlete.  In turn, balance substantially reduces the chances of sustaining an injury.

Tracking our athletes progress in order to make program adjustments periodically is imperative. We do this by having the athlete complete periodic re-assessments.  In addition to providing us with the feedback necessary to make vital adjustments.  Periodic re-assessments give the athlete an opportunity to set attainable short and long term goals.  Assisting athletes in achieving their physical goals when their season starts.  If the workout plan is followed diligently, assessment and training progress is inevitable. Thus, allowing the individual to reach their goals and perform at their maximum potential on the field.

Jeter Quote


Everything that we do at Throw Smart is data driven and research based.  These assessments allow us to pinpoint player deficiencies. This is what allows us to set proper workloads for each individual athlete to help balance and strengthen them in the proper areas that they specifically need.

So the next time you think about joining a “one size fits all/cookie cutter training program”, take a step back and think to yourself: is this really what I specifically need as a diamond athlete. In a large group setting “Cookie Cutter” workouts may work for some but are not the way to see max results in terms of personal growth for each individual.

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