The Setup
Before Day 1: the ball ladder you will work every session, and the warm-up that never changes.
Every ball, every position — heavy to light: 2lb → 2oz
Confirm your 10oz ball has been swapped out for a 2oz ball.
Building the Brakes
Phase 1 · Weeks 1–2 · All holds, no throws.
You will only go as fast as the brakes will stop.
A sports car that can go 150 mph but can only stop at 100 mph is no different than a shoulder with the potential for 95 mph but an available velocity of 75 mph. Phase 1 builds the brakes.
What is a hold?
A fluid, aggressive arm stroke with good mechanical positioning that replicates a throw, without the ball leaving the hand.
Grab it
At your normal release point, imagine grabbing the ball to keep it from exiting the hand.
Feel the tug
You'll feel a tug as your hand turns over.
Work it forward
Early on, especially with heavy balls, the tug is high and arm-side. That's normal. Work it forward to a normal release feel.
Week 1 · Get Acclimated
Goal: Perfect positions and a fluid arm path.
Every ball · Knees + Rocker
Every ball · Knees + Rocker
Every ball · Knees + Rocker
Every ball · Knees + Rocker
Every ball · Knees + Rocker
- Get used to the positions and weighted balls.
- Start at 60–70% effort.
- Almost “drag” the ball forward.
Week 2 · Test the Brakes
Goal: Max-effort holds, done successfully.
Max effort · Knees + Rocker
Max effort · Knees + Rocker
Max effort · Knees + Rocker
Max effort · Knees + Rocker
Max effort · Knees + Rocker
- Remember perfect positioning.
- Dropped or spiked a ball? That's okay, you're still building brakes. That rep doesn't count: slow down slightly, do it right, then press the accelerator again.
- Keep working toward max effort. This is where change occurs.
Throws & Pulldowns
Phase 2 · Weeks 3–4 · The ball starts leaving the hand.
The brakes are built. Now we let it go.
We shift to 3 holds and 2 throws with every ball, from all 3 positions: Knees, Rocker and Pulldown. Still heavy to light, 2lb → 2oz. Still a J-Band warm-up first, every time.
Do all the holds, then the throws
One position at a time.
Knees · Holds
3 holds with each ball, heavy to light: 2lb → 2oz.
Knees · Throws
2 throws with each ball, heavy to light: 2lb → 2oz.
Rocker · Holds
3 holds with each ball, heavy to light: 2lb → 2oz.
Rocker · Throws
2 throws with each ball, heavy to light: 2lb → 2oz.
Pulldown · Holds
3 holds with each ball, heavy to light: 2lb → 2oz.
Pulldown · Throws
2 throws with each ball, heavy to light: 2lb → 2oz.
The Pulldown
Just a simple crow-hop foot pattern. Be aggressive with your feet and let the legs generate power.
Drops Will Happen More
Mixing in throws makes drops and spikes more frequent. That's okay. A dropped rep doesn't count: repeat it properly, then get back on the gas.
Too tired to keep quality form? Skip the throws and do 5 holds at a lower effort. Too sore? Wait and do it the next day.
Session Tracker
Check off each session as you finish it.
Pedal to the Metal
Weeks 5–8 · Where the real work is done.
You're acclimatized. You're starting to feel strong. Now put your foot down.
The positions feel natural and the weighted balls don't surprise you anymore. That's exactly where we want you. Weeks 5–8 are pedal to the metal.
The break-in is over.
A brand-new race car doesn't go flat-out on day one. The engine gets break-in miles and the brakes get bedded in, so everything seats right. That was Weeks 1–4. You did the careful part. Now the car is on the track, and the only way to find out how fast it goes is to put the pedal on the floor.
Maintain 3s & 2s
3 holds and 2 throws with every ball, from every position. All holds first, then the throws.
Max Effort
Every rep is supposed to be max effort. No cruising. This is where change happens.
Clean at Speed
Never trade mechanics for effort. If form slips, back off slightly, nail the rep, then floor it again.
Session Tracker · 12 Sessions
Too sore? Wait and do it the next day.
The Endurance Phase
Weeks 9–10 · Keep the pedal down.
You may be tired. Keep the pedal down.
Boring Is Good
It can get monotonous. That's a good sign. Your body is so comfortable with the program that your mind isn't overly stimulated anymore. The work has become yours.
Outlast the Other Guy
Keep working. This is where we train you to maintain top speed for long periods of time: late in the game, late in the season, when everyone else is fading.
Races are won at Lap 300, not Lap 1.
In a 24-hour endurance race, the winner usually isn't the car with the fastest single lap. It's the one that keeps running near top speed, lap after lap, hour after hour, while the others overheat and fade. One hard throw is a qualifying lap. Holding it all game is the race.
Session Tracker
Tired legs, tired arm? Keep form first. Too sore: wait a day.