Purpose of Program
The On-Ramp program is designed for an athlete and coach new to ballistic training with weighted balls. It's goal is to prepare the athlete for more extensive work. All exercises are meant to be done in listed order for pre and post-throwing purposes, except alternating where listed.
Weeks 1/2 |
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Weeks 3/4Regular
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week 3/4Velocity
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weeks 5/6Regular
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Weeks 5/6Velocity
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weeks 7/8Regular
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weeks 7/8Velocity
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Warmup
