How I Design My Throwing Program
How to Optimize Your Throwing Days
Understanding Rate of Perceived Exertion (RPE)
- Most run programs fail to consider individual physical conditions, leading to suboptimal performance. The speaker addresses this by scheduling throwing days based on RPE, which measures exertion levels.
- RPE is rated on a scale from 0 to 10:
- 0 indicates no throwing,
- 5 represents an average day of catch that can be performed daily without fatigue,
- 10 signifies complete exhaustion.
Managing Training Load
- Consecutive training loads should ideally total a score of 10. If the total exceeds this, it risks overtraining and negatively impacts recovery.
- For example, if a game is scheduled for tomorrow (rated as a 10), and today’s practice is rated at a casual level of 5, the cumulative score becomes 15—indicating an overload situation.
Recovery Strategies Post-Game
- After an intense game day (rated as a 10), it's crucial to manage subsequent training loads effectively. A zero-rated day following the game still leaves the athlete five points "in the hole."
- To return to optimal training status, the second day post-game should not exceed a rating of five. This ensures that cumulative scores balance out back to ten, allowing for proper recovery and preparation for future activities.