Day 11 · Monday · Build | SP60 Offseason Program

SP60 Program · WEEK 3 OF 8 · DAY 11 OF 40 · PHASE 2 WEEK 1

MONDAY

Strength + Throwing (Mechanics Focus)

PHASE 1 · FOUNDATION

PHASE 2 · BUILD

PHASE 3 · POWER

PHASE 4 · PERFORMANCE

Phase 2 · BUILDTHROWING BEGINS: Phase 2 reintroduces the arm to throwing load after the Phase 1 reset. Mechanics first — intent second. All throws are controlled and purposeful. No heavy ball in Phase 2. Strength loads increase 10-15% from Phase 1. Box jumps increase 2 inches.

Age group

MOVEMENT PREP

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
High Knees	2 × 20 yd	Full knee drive	Full knee drive	Full knee drive	Add arm pump speed vs Phase 1
Lateral Shuffle	2 × 20 yd	Low stance	Low stance	Low stance	Drop lower than Phase 1
J-Bands — Arm Warm-Up	2 × 15	Light band	Med band	Med-heavy band	Full warm-up before first throws of the program
Shoulder Activation	2 × 15	BW / light band	Light band	Light band	Full range — no pain permitted

THROWING (Mechanics Focus — no heavy ball)

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Flat Ground Throws	2 × 15	45 ft	60 ft	90 ft	Establish arm slot. Track mechanics. Purposeful every throw.
Build-Up Throws	2 × 10	Out to 60 ft	Out to 90 ft	Out to 120 ft	Add distance each throw — controlled, never forced
High Intent Throws	6-8 throws	65-70% max	70-75% max	75-80% max	Controlled intent. Record fastest throw.
Velocity Record	Best throw	Log MPH	Log MPH	Log MPH	This is your Phase 2 Day 1 baseline. Write it down.

LOWER BODY STRENGTH

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Goblet Squat	4 × 8	10-12 lb KB	14-16 lb KB	18-20 lb KB	Load up from Phase 1
KB Romanian Deadlift	4 × 8	10-12 lb KB	14-16 lb KB	18-20 lb KB	Increased load — maintain form
Box Jumps	3 × 5	18-20 in	22-24 in	24-26 in	2 inches higher than Phase 1
Reverse Lunge	3 × 10 ea	BW / 5 lb ea	8 lb ea	10 lb ea	Step back — different stimulus than Phase 1 forward lunge

CORE STABILITY

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
Crunches	3 × 20	BW	BW	BW	Controlled — add speed control
Plank	3 × 35 sec	Knees OK	Full plank	Full plank	5 seconds longer than Phase 1

ARM CARE

Exercise	Sets x Reps	10U	11-12U	13-14U	Notes
J-Band External Rotations	2 × 15	Light-med band	Med band	Med-heavy band	Bump resistance vs. Phase 1
Y-T-W Series	1 Round (12ea)	BW prone	BW prone	BW prone	Add 2 reps per position vs. Phase 1. No weight.
Hamstring Stretch	2 × 30 sec ea	Each leg	Each leg	Each leg	Same hold — focus on depth

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60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS Train hard. Recover harder. 11

Ages 10 to 14. General athletic training, not medical advice. A parent or guardian must complete the SP60 consent form before an athlete begins. Landing quality, not height, decides box jump progression. Loads are guidelines for an average athlete in each age group, reduce them if form breaks down. Stop immediately for arm pain and do not resume until evaluated by a qualified sports medicine professional.