Steel-Head Performance
Steel-Head Performance
Forged Programming
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Forged Pitching System

Your Full Programming.

The complete prescription — every stretch, lift, throw, and recovery block. Built by Coach CJ from your evaluation, your season, and your goals. Print it, save it, and bring it to the facility.

01

Mobility Program

Days 2 & 4
Set by Coach
Hold stretches 20–30 seconds, or perform 10–12 reps per movement. Move slowly and breathe — this is about restoring range, not forcing it.
Assigned by Coach CJ
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02

No-Throw Development

5-Day Block · Lift + Speed / Agility
Set by Coach
Lift days build the strength base; movement days train speed, power, and agility. Reps in Reserve (RIR) tells you how much you leave in the tank — the block ramps intensity week to week.
Day 1Lift — Lower BodyLower-body strength base

Alternate a + b exercises. RIR progression — Week 1: 4–6 RIR · Week 2: 3–4 RIR · Weeks 3–4: 1–2 RIR.

#ExerciseSets / RepsRestTempoRIR
1a
1b
2a
2b
3a
3b
4

* Weeks 3 & 4 — sets increase to 3.

Day 2Speed / Agility + Med-BallPower & movement quality
Speed / Agility
  • 90 ft 100% Sprint → walk 90 ft → 90 ft 100% sprint3 sets · 45 sec rest between
  • Side Shuffles — 30 ft down & back ×32 sets · 45 sec rest between
Med-Ball Work
  • 1-Leg Jump–Land–Deliver Scoop Toss — 8 lb2 sets · 6 reps · dominant side only
  • Lateral Lunge Position Shotput Throws — facing the wall2 sets · 6 reps each way
  • Scoop Toss, Hip Hinge to Hip Hinge — facing wall, feet shoulder width2 sets · 10 reps each side · fast & powerful
Mobility / Recovery

Routines found in the No-Throw Development folder.

Day 3Lift — Upper BodyUpper-body strength base

Alternate a + b exercises. RIR progression — Week 1: 4–6 RIR · Week 2: 3–4 RIR · Weeks 3–4: 1–2 RIR.

#ExerciseSets / RepsRestTempoRIR
1a
1b
2a
2b
3a
3b
4

* Weeks 3 & 4 — sets increase to 3.

Day 4Speed / Agility + Med-BallPower & movement quality
Speed / Agility
  • Build-Up Sprints — 50% → 75% → 100% in 10-yard increments3 reps · walk back is your rest
  • 1-Knee Start Sprint — inside knee down, 60 ft, 100%2 reps each side · 45 sec between
Med-Ball Work
  • Hop-Back Shotput Throws — 8 lb2 sets · 6 reps · dominant side · 45 sec rest
  • Shuffle Shotput Throws — 8 lb2 sets · 6 reps · dominant side · 45 sec rest
  • Rainbow Slams — 8 lb2 sets · 10 reps each way · 45 sec rest
Mobility / Recovery

Routines found in the No-Throw Development folder.

Day 5Lift — All BodyFull-body strength

Alternate a + b exercises. RIR progression — Week 1: 4–6 RIR · Week 2: 3–4 RIR · Weeks 3–4: 1–2 RIR.

#ExerciseSets / RepsRestTempoRIR
1a
1b
2a
2b
3a
3b
4

* Weeks 3 & 4 — sets increase to 3.

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03

Pre-Throw Warm-Up

Every Throwing Day
Set by Coach
The routine you own. Earn the right to throw hard — move through Dynamic → J-Bands in order every throwing day before you pick up a ball.
Assigned by Coach CJ
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04

Throwing Program

Forged Pitching System · 5-Day Cycle
Set by Coach
Each day has a purpose — velocity, recovery, command, volume, and the mound. Every day ends with the same post-throw recovery flow. Plyo and catch-play prescriptions are personalized by Coach CJ.
Day 1High Intent / VelocityTrain velocity & arm speed

Warm-Up — see No-Throw Development folder.

Personalized Plyo Ball Routine
S
1
1
2
2
1
2
3
R
1
1
Catch Play / Throwing
Post-Throw Recovery
  • Slow arm circles — gradual build to full ROM Forward & backward
  • Arm Across
  • Arm Behind Head
  • Chicken Stretch
  • CJ Circuit Band Flow

See "No-Throw Development" for the day's remaining programming.

Day 2Recovery + Movement QualityPromote recovery & clean movement

Warm-Up — see Throwing Development folder.

Plyo Ball — No-Throw Recovery Routine
  • 16 oz Horizontal Shoulder Adduction + Abduction Drop Catches30 each
  • 32 oz Perturbations — arm up at 90° through full internal ROM15 sec
  • 32 oz Drop Catches — shoulder abducted, elbow at 90°
  • ½ Kneeling Partner Over-the-Shoulder Decel Catches10 reps
  • 32 oz Flip-Up Lasso Circles
Catch Play / Throwing
Post-Throw Recovery
  • Slow arm circles — gradual build to full ROM Forward & backward
  • Arm Across
  • Arm Behind Head
  • Chicken Stretch
  • CJ Circuit Band Flow

See "No-Throw Development" for the day's remaining programming.

Day 3Mechanical / CommandDelivery clean-up + command

Warm-Up — see Throwing Development folder.

Personalized Plyo Ball Routine
S
3
1
2
4
1
2
H
2
2
Catch Play / Throwing
Post-Throw Recovery
  • Slow arm circles — gradual build to full ROM Forward & backward
  • Arm Across
  • Arm Behind Head
  • Chicken Stretch
  • CJ Circuit Band Flow

See "No-Throw Development" for the day's remaining programming.

Day 4Medium Intent / Low VolumeTrain velocity & arm speed

Warm-Up — see Throwing Development folder.

Personalized Plyo Ball Routine
S
5
1
2
6
1
2
3
H
3
3
Catch Play / Throwing
Post-Throw Recovery
  • Slow arm circles — gradual build to full ROM Forward & backward
  • Arm Across
  • Arm Behind Head
  • Chicken Stretch
  • CJ Circuit Band Flow

See "No-Throw Development" for the day's remaining programming.

Day 5Mound DayTransfer to game-like execution

Warm-Up — see Throwing Development folder.

Personalized Plyo Ball Routine
S
7
1
2
8
1
2
R
4
4
Catch Play / Throwing
Post-Throw Recovery
  • Slow arm circles — gradual build to full ROM Forward & backward
  • Arm Across
  • Arm Behind Head
  • Chicken Stretch
  • CJ Circuit Band Flow

See "No-Throw Development" for the day's remaining programming.

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05

Recovery Program

Days 2 & 4
Set by Coach
Circuit — 30 seconds per exercise, 2 sets. Arm care and scapular control that keep you healthy and available. Recovery is training.
Assigned by Coach CJ
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