Baseball pitchers, quarterbacks, and javelin throwers focused on injury prevention, shoulder deceleration, and post-throwing recovery.
Estimated Daily Calories
2400 kcal
Protein Target
"Focus on the eccentric phase of every movement; the rotator cuff's primary job in throwing is to decelerate the arm, so control the lowering portion of your exercises for at least 3 seconds."
Perform these exercises 3-4 times per week, ideally on non-throwing days or as a post-throwing recovery session to manage inflammation and muscle fatigue.
Proper scapular timing ensures the shoulder blade moves in sync with the humerus, preventing impingement and ensuring the rotator cuff can stabilize the joint during high-velocity arm acceleration.
Stop guessing. Get a custom strategy built for your exact body, goals, and lifestyle in 2 minutes.
Take our QuizAbsolute beginners aiming to run a 5K, focusing on a structured walk-run interval progression for building endurance and consistency without injury.
Stay-at-home mothers seeking to build functional strength while managing and preventing lower back pain, enabling them to handle daily tasks with ease and improve overall well-being.
Biohackers and fitness enthusiasts seeking to optimize health, recovery, and performance through strategic sauna use and heat stress for growth hormone release, superior cardiovascular conditioning, and improved heat adaptation.