The #1 way to condition a pitcher is to train the energy systems their sport actually demands. Pitching is primarily powered by the ATP-PC (phosphagen) system during each explosive delivery. The aerobic system plays a critical role in recovery between pitches and innings. Train explosive output. Build recovery capacity. Maintain velocity deeper into games.

We’ve heard this excuse way too many times: “Johnny has travel ball, so he can’t consistently train.” “We’re always traveling.” “We don’t have access to a gym.” Blah, blah, blah. Almost every hotel has a few dumbbells and enough space to get quality work in. You don’t need the perfect setup. You need consistency. Here’s a full-body hotel workout built for strength, speed, and power when you’re on the road.

I met Billy from FTB Bulls Academy years ago when they first trusted us to help with programming for their players. From day one, they had a vision: build a state-of-the-art weight room and give their athletes the best training possible. A lot of people talk about what they’re going to build. These guys went out and did it. Fast forward a few years 👉🏻they now have nearly 100 athletes in their academy, an incredible new weight room, and we had the opportunity to help bring that vision to life. Proud to be a small part of what they’re building. Thank you guys for believing in us and trusting SummersMethod. TGRTG 🤝

Sprint hard. Rest. Explosive movement. Rest. Max-effort bike. Rest. Then repeat it. As the athlete gets better conditioned, we can increase the number of quality bouts or manipulate the recovery. But the goal stays the same.

But we don't want conditioning to come at the expense of the quality we're actually trying to preserve: Velocity. Power. Intent. So for our pitchers, I want repeated bouts of MAXIMUM output with enough recovery to keep the output high.

Endurance for a marathon runner and endurance for a starting pitcher are not the same thing. Your aerobic system still matters a lot. It helps you recover between high-intensity efforts and across an entire outing.

If I make the work bouts too long or don't give you enough recovery, eventually I'm training something different. Power drops. Speed drops. Now you're learning how to survive fatigue instead of repeatedly producing high output. And that's the mistake I think people make when they hear the word endurance.

You produce a massive amount of power very quickly, then you need recovery time to replenish those stores so you can do it again. That's why the rest periods matter.

We're trying to improve how many times you can reproduce an explosive effort before the quality of that effort drops. From an energy-system standpoint, those first few seconds of explosive work are driven heavily by the phosphagen system—ATP and phosphocreatine.

And he has to reproduce that output 80, 90, 100+ times without his stuff falling apart. That's the endurance we're actually chasing. We're not just trying to improve how long you can exercise.

And that distinction matters because think about what pitching actually is. A starting pitcher isn't continuously working for 90 minutes. He explodes for one pitch. Then he gets a break. Explodes again. Break. Explodes again.

Then this spring 👉🏻 he gets traded to another organization, and they completely change how he conditions. Instead of trying to make him better at surviving long periods of work, they started training him to repeatedly produce max effort. Six seconds ALL OUT. Rest. Six seconds ALL OUT. Rest. Wash, rinse, repeat.

His first organization did a TON of conditioning. Long-distance running. Longer intervals. A lot of work lasting 60+ seconds. And he felt like he was in great shape. It just wasn’t transferring to the mound.

In previous years, he’d feel great early. But once he got into the 3rd, 4th, 5th inning, he hit a wall and could feel that velo slowly start to fall off. And here’s where it gets interesting.

How do you actually build endurance as a pitcher? One of our Big League starting pitchers told me something interesting yesterday. He said his velocity was holding deeper into games than it ever had before.

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We test them in the real world first. Then we release them. Brady’s story is the perfect reminder: “Overnight success” usually has a pretty long overnight attached to it. Years of work. That’s the game.

Look… I make a living selling online training programs too. The difference is I don’t build programs to sell them. I sell the programs we already use to build ballplayers.

And 99% of the time, serious progress requires more than buying a program. It requires a lifestyle shift. You have to train differently. Eat differently. Recover differently. Think differently. And most importantly, you have to stay committed long enough for all of it to compound.

A training program shouldn’t be a collection of random exercises thrown together because they look good on Instagram. It should be tested. Proven. Refined. And used in the real world.