For those of you coming to the clinic you will get more in more detail for in-season training but here is something to think about as the season progresses. You will need a mix of throwing training and lifting that works for you. it needs to be based on a combination of personal time, recovery time and where you are weakest. For example: I have a VERY forgiving wife (that gives me a fair amount of personal time) and the kids like watching practice too (again personal time) so I can throw usually 2x a week in the evening and once on the weekend. During the height of the season we practice 2.5 hours on Tuesdays and Thursdays and on Saturdays we do 4+ hours. Now we have a fairly large group so cut it by 1/3 if you are by yourself or in a small group.
I know this is hard to believe but I am not the strongest guy out there so maintain a certain level of strength is important to me. I am also a very techincal thrower so maintaining and improving technique is critical. Lastly, I have a moderate recovery time so I always have to watch over training. While everything I lay out here is scientific, I also listen to my body and moderate my intensity, do more drills or drop lifting for a week or two as needed. Also a massage therapist is a great thing.
So my in-season training is like this
Monday do dynamic lifting Cleans, jump shrug, push press, DL Lockouts. Everything is moderate and fast. Notice there are 3 pulls and only 1 push. Throwing is all about pulling. I do push press to maintain my newly rehabbed and strenthened shoulder.
Tuesday
Sheaf
Stone*
HWFD or LWFD (not both)
Wednesday
either Back Squats or Zercher Squats (depends on my core)
Leg Press
Toe Raise
I do Leg Press because I can (I like it) and toe raise because - well have you seen my calves? Moderate weights, move fast.
Thursday either drills if my legs are torched or
Hammer* winds and some throwing
WOB* (yeah this hurts after hitting legs the morning before)
Caber
Friday - off
Saturday - Start with Sheaf, then stone* (mostly drills), HWFD, LWFD, Caber or hammer*, then WOB*
Sunday active rest (cardio - kids - work)
The *'s aremy weakest events. Notice I am hitting my weakest three events 2x a week. ALWAYS practice your weakest as much as you can. I have neglected my hammer and I have not set a PR in it for 4 years! Stone I worked like a mother last year and jumped 2.5 feet breaking 40' twice in the season (thank you BJ!!!). I still drill it a lot and work hard on it to get it where I am consistent
Anywho - my two cents. This is based on my needs, weaknesses and so on.