Phase 2: Weeks 13-21 | Florida Baseball ARMory | Pitchers

Jaeger/Sullivan Return to Throwing From Tommy John Surgery Manual & Schedule

About Lesson

Extension Phase Beyond 120 Feet

Stacking The Base
Option to Add in a 5th Day of Light Throwing on Tuesday

Week 13:

Massage Throwing (Target Intensity: Build up to 70-75% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 85: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 10 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft
- *Cool Down off the Mound, 15 @ 45 ft (60% effort)
- (100 throws total)
Day 86: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75, 10 @ 90, 10 @ 105, 5 @ 90, 5 @ 75, 5 @ 60 ft, (65 throws total)
Day 87: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 5 @ 135 ft, 3 @ 120 ft, 3 @ 105 ft, 3 @ 90 ft, 3 @ 75 ft, 3 @ 60 ft
- *Cool Down off the Mound, 15 @ 45 ft (60% effort)
- (95 throws total)
Day 88: Rest
Day 89: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 5 @ 135 ft, 3 @ 120 ft, 3 @ 105 ft, 3 @ 90 ft, 3 @ 75 ft, 3 @ 60 ft
- *Cool Down off the Mound, 15 @ 45 ft (60% effort)
- (95 throws total)
Day 90: Rest
Day 91: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (65 throws total)

Week 14:

Day 92: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 5 @ 135 ft, 3 @ 120 ft, 3 @ 105 ft, 3 @ 90 ft, 3 @ 75 ft, 3 @ 60 ft
- *Cool Down off the Mound, 15 @ 45 ft (60% effort)
- (95 throws total)
Day 93: Optional Light Day or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 105, 5 @ 90, 5 @ 75, 5 @ 60 ft, (75 throws total)
Day 94: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 10 @ 135 ft, 5 @ 150 ft, 2 @ 135, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 3 @ 60 ft
- *Cool Down off the Mound, 15 @ 45 ft (60% effort)
- (103 throws total)
Day 95: Rest
Day 96: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 10 @ 135 ft, 5 @ 150 ft, 2 @ 135, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 3 @ 60 ft
- *Cool Down off the Mound, 15 @ 45 ft (60% effort)
- (103 throws total)
Day 97: Rest
Day 98: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (75 throws total)

Week 15:

Massage Throwing/Light Pull-Downs (Target Intensity: Build up to 70-75% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 99: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 10 @ 135 ft, 5 @ 150 ft, 2 @ 135, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 3 @ 60 ft
- *Cool Down off the Mound, 15 @ 45 ft (60% effort)
- (103 throws total)
Day 100: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (75 throws total)
Day 101: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 3 @ 60 ft
- *Cool Down off the Mound, 20 @ 45 ft (70% effort)
- (108 throws total)
Day 102: Rest
Day 103: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 3 @ 60 ft
- *Cool Down off the Mound, 20 @ 45 ft (70% effort)
- (108 throws total)
Day 104: Rest
Day 105: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (75 throws total)

Week 16:

Massage Throwing/Light Pull-Downs (Target Intensity: Build up to 75-80% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 106: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 3 @ 60 ft
- *Cool Down off the Mound, 20 @ 45 ft (70% effort)
- (108 throws total)
Day 107: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 105 ft, 3 @ 90 ft, 3 @ 75 ft, 3 @ 60 ft, (62 throws total)
Day 108: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 20 @ 45 ft (70% effort)
- (109 throws total)
Day 109: Rest
Day 110: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 20 @ 45 ft (70% effort)
- (109 throws total)
Day 111: Rest
Day 112: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (70 throws total)

Week 17:

Day: 113: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 10 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 20 @ 45 ft (60% effort)
- (114 throws total)
Day 114: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (70 throws total)
Day 115: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105, 10 @ 120, 5 @ 135, 5 @ 150, 5 @ 165, 5 @ 180, 3 @ 195, 2 @ 180, 2 @ 165, 2 @ 150, 2 @ 135, 2 @ 120, 2 @ 105, 2 @ 90, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 10 @ 45 ft, 10 @ 60 ft (70% effort)
- (121 throws total)
Day 116: Rest
Day 117: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105, 10 @ 120, 5 @ 135, 5 @ 150, 5 @ 165, 5 @ 180, 3 @ 195, 2 @ 180, 2 @ 165, 2 @ 150, 2 @ 135, 2 @ 120, 2 @ 105, 2 @ 90, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 10 @ 45 ft, 10 @ 60 ft (70% effort)
- (121 throws total)
Day 118: Rest
Day 119: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (70 throws total)

Week 18:

Day 120: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 5 @ 45 ft, 15 @ 60 ft (60% effort)
- (116 throws total)
Day 121: Optional Light Day or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (75 throws total)
Day 122: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 2 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 5 @ 45 ft, 15 @ 60 ft (70% effort)
- (119 throws total)
Day 123: Rest
Day 124: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 2 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 5 @ 45 ft, 15 @ 60 ft (70% effort)
- (119 throws total)
Day 125: Rest
Day 126: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (75 throws total)

Week 19:

Massage Throwing/Light Pull-Downs (Target Intensity: Build up to 80-85% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 127: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 5 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 2 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 20 @ 60 ft (70% Effort)
- (119 throws total)
Day 128: Optional: Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (70 throws total)
Day 129: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 2 @ 225 ft, 2 @ 210 ft, 2 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 20 @ 60 ft (70% Effort), REST 3-5 mins, 10 @ 60 ft (70% effort)
- (126 throws total)
Day 130: Rest
Day 131: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 2 @ 225 ft, 2 @ 210 ft, 2 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 2 @ 60 ft
- *Cool Down off the Mound, 20 @ 60 ft (70% Effort) REST 3-5 mins, 10 @ 60 ft (70% effort)
- (126 throws total)
Day 132: Rest
Day 133: Optional Light Load or Rest
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 120 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (85 throws total)

Week 20: Beginning of Self-Regulation, Modified Pull Downs

*Self-Regulating Begins – Starting in Week 20, if you haven’t begun to Self-Regulate, we highly recommend that you begin this process now. Now that you’ve spent 19 weeks getting to know your arm and body intimately well, and the rhythm of the gradual progression and workload, you are in an optimal position to simply allow your arm to dictate the distance and throwing volume on the way out from your throwing partner, and the volume and intent level on the way back in to your throwing partner at this point. This includes even the “suggested number” of throws to make.

You’ll also notice that on your way back in toward your throwing partner, we have started the process of having you make “1 throw every 10-15 feet” (beginning on Day 136). Because you have built up so much volume and distance on your way out in your throwing routine, we want you to reduce the volume of high intent throws on your way back in to your throwing partner.

We’ve also reduced the amount of post-throwing bull-pens from 3 to 2 sessions. This is partly due to the fact that, 1) you are potentially throwing a great deal more volume, distance and intent due to the amount of throws you are making each day, and the amount of days you are throwing each week, 2) your Bull-Pen sessions themselves are getting longer, and starting in Week 20, your intent on the mound goes from 70% to 80%, and 3) because you are also moving into a Light, Medium, and Heavy load starting Week 22, we want you to start acclimating to this rhythm of being on the mound “twice a week”. However, we still encourage you to spend some extra time “cooling down” by still making a similar amount of throws that you would have made had it been a typical mound day based on the previous weeks, e.g. 30 throws. And you can still make these throws off of the mound. But the main idea here is that however you incorporate these extra throws, they should be with lighter intent (e.g. 60-70%).

Also, you’ll notice that Because of the rhythm of our Throwing Schedule leading up to this point, your arm will tend to want to condition in a very similar manner, with or without pre-determined, incremental throwing thresholds. If you prefer to continue following the Throwing Schedule, the recommendations will continue in a similar rhythm through Phase 3, The Mound Ramp-Up Phase.

As a reminder, your “pre-surgery distance” is a great barometer of how far your arm will likely want to eventually extend out to. Therefore, if this distance was beyond 240 feet, and your arm is telling you that it needs to go beyond the 240 feet in our Throwing Schedule to get “fully opened up or stretched out”, we suggest that you keep adding 15-30 feet a week to until you get to your peak distance. We’d also recommend that once you get to your peak distance, to come in toward your throwing partner approximately 10-15 feet per throw. Please keep in mind the formula of “only” throwing with the “percentage” of intent of your projected furthest throw as you move back in toward your throwing partner (e.g. if 300 feet is where you project to fully extend out to distance wise, and you are at 250 feet, only use 75% intent on the way back in to your throwing partner when “Pulling-Down”). Again, refrain from Pulling-Down with “full” intent until you reach your furthest distance, and have gone through the 4 sessions of the progressive Pull-Down Phase. Also, we highly recommend that you refrain from high intent Pull-Downs – even if you have reached your max distance – until you start approaching the half-way mark of your maximum distance that day in order to minimize high intent Pull-Downs on flat ground (ie 150 feet if you extended out to 300 feet).

The same can be said for your Mound Ramp-Up. Until you reach your furthest distance, please be sure to refrain from any high intent throws off the mound. Again, if you get out to 250 feet on a given day, and your max distance is going to be closer to 300 feet, be sure and only use 75% intent on the mound that day. Keep in mind that the Mound Ramp-Up is also a progressive build-up, so like everything else in this program, start out with low intent and gradually build your way up to high intent (keep in mind that beginning approximately in Week 22, you’ll begin your Pull-Down Ramp Up, and Mound Ramp Up Phases). Also, at this point of the Throwing Schedule, you can also consider lightly spinning the ball as part of your post throwing cool down, either on flat ground or on the mound.

Note: Regarding your max distance being more or less than 255 feet: if you feel as if you are fully stretched out, and fully athletic at a distance prior to 255 feet, than you can jump to Phase 3, and begin to integrate the Mound Ramp Up Phase (Week 22). If you need to go beyond 255 feet, you may find that Phase 3 will be delayed until you feel you are “fully” stretched out, and “fully” athletic to begin the Mound Ramp Up Phase. Be sure and take your time in this case. As we mentioned earlier, spending extra time to properly build up your arm into optimal shape is a moot point when you consider that your ultimate goal is to be in the best shape of your life prior to starting your Mound Ramp Up Phase.

Week 20:

Massage Throwing/Medium Pull-Downs (Target Intensity: Build up to 80-85% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 134: Self-Regulate 30 – 225 Feet (approximately 102 throws)
- Sample Schedule: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 2 @ 210 ft, 2 @ 195 ft, 2 @ 180 ft, 2 @ 165 ft, 2 @ 150 ft, 2 @ 135 ft, 2 @ 120 ft, 2 @ 105 ft, 2 @ 90 ft, 2 @ 75 ft, 2 @ 60 ft
- * Mound Work, 20 @ 60 ft (80% Effort) REST 3-5 mins, 10 @ 60 ft (80% effort)
- (132 throws total)
Day 135: Optional: Light Load or Rest
- Self-Regulate 30 – 150 Feet
- Sample Schedule: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft
- (74 throws total)
Day 136: Self-Regulate 30 – 240 Feet (approximately 106 throws)
Sample Schedule: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 2 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 1 @ 60 ft
- * Cool Down, 20-30 Throws (60%-70% Effort)
- (114-124 throws total)
Day 137: Rest
Day 138: Self-Regulate 30 – 240 Feet (approximately 106 throws)
- Sample Schedule: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 10 @ 105, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 2 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 1 @ 60 ft
- * Mound Work, 20 @ 60 ft (80% Effort) REST 3-5 mins, 10 @ 60 ft (80% effort)
- (124 throws total)
Day 139: Rest
Day 140: Optional Light Load or Rest:
- Self-Regulate 30 – 150 Feet
- Sample Schedule: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft
- (74 throws total)

Week 21:

Massage Throwing/Pull-Downs (Target Intensity: Build up to 85-90% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 141: Self-Regulate 30 – 240 Feet (approximately 101 throws)
- Sample Schedule: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 2 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 1 @ 60 ft
- * Mound Work, 20 @ 60 ft (90% Effort) REST 3-5 mins, 20 @ 60 ft (90% effort)
- (129 throws total)
Day 142: Optional: Light Load or Rest
- Self-Regulate 30 – 150 Feet
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft
- (74 total throws)
Day 143: Self-Regulate 30 – 255 Feet (approximately 106 throws)
- Sample Schedule: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 3 @ 240 ft, 2 @ 255 ft, 1 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 1 @ 60 ft
- * Cool Down, 20-30 Throws (60%-70% Effort)
- (123-133 throws total)
Day 144: Rest
Day 145: Self-Regulate 30 – 255 Feet (approximately 106 throws)
- Sample Schedule: 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 3 @ 240 ft, 2 @ 255 ft, 1 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 1 @ 60 ft
- * Mound Work, 20 @ 60 ft (90% Effort) REST 3-5 mins, 20 @ 60 ft (90% effort)
- (133 throws total)
Day 146: Rest
Day 147: Optional Light Load or Rest
- Self-Regulate 30 – 150 Feet
- 5 @ 30 ft, 5 @ 45 ft, 10 @ 60 ft, 10 @ 75, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, (74 throws total)