🐜

founder of pitch ai

[🐜 @pitch_ai_app]

Adaptation happens during recovery, so your plan should know how recovered you are. Pitch AI's daily Wellness Check-In logs arm freshness, soreness and pain alongside sleep and readiness, and can reduce volume on days you're not ready.

Get Pitch AI: https://t.co/4ArH1HY8it

[🐜 @pitch_ai_app]

Poor recovery shows up as velo dipping on a familiar drill at the same effort, a heavy arm the morning after an easy day, short, broken sleep and mood sliding for days.

One sign means little. Two or three for days, ease off. Pain while throwing? Stop and get it checked.

[🐜 @pitch_ai_app]

Want the deeper version, including delayed transformation and what happens inside the muscle? The full article with sources is on our blog:
https://t.co/yUb8VVn4gY

[🐜 @pitch_ai_app]

If you adapt during recovery, recovery belongs on the schedule.

Sleep 8 to 10 hours at ages 13 to 18 (AASM).
Eat enough to rebuild.
Keep easy days easy. Max-effort long toss on a "recovery" day is a hard day.
Plan a lighter week every 3 or 4.

[🐜 @pitch_ai_app]

How long between hard throwing days? There's no validated hour count. Anyone quoting one precisely is guessing.

Most programs separate truly high-intent days with at least a day or two of lower-intent work, then adjust to how the arm feels.

[🐜 @pitch_ai_app]

A starter's five-day week is this model in action (Tread Athletics).

Day 1 is the start, the big dose of fatigue.
Days 2 to 3 are lower-intent catch and lifting.
Day 4 is a short bullpen to sharpen without digging a hole.
Day 5 starts again, fatigue cleared, fitness kept.

[🐜 @pitch_ai_app]

Readiness on any given day is roughly fitness minus fatigue, and fatigue fades about 3x faster than fitness.

That's why you can throw your best after a light week, and feel flat in a heavy block while getting fitter underneath.

[🐜 @pitch_ai_app]

Zatsiorsky calls that picture "too simple to be correct." He prefers the fitness-fatigue model (Banister, Calvert 1976).

Every session leaves two after-effects at once. One is a small, long-lasting fitness gain. The other is a bigger, shorter-lasting dose of fatigue.

[🐜 @pitch_ai_app]

Right after a hard bullpen, you're weaker and slower than when you walked in.

The improvement shows up later, during recovery. And only if your next hard day lands at the right time.

Here's how that works.

[🐜 @pitch_ai_app]

The classic model is supercompensation (Bompa 2009). Fatigue fills roughly the first 1 to 2 hours.

Compensation runs 24 to 48 hours, with a rebound at about 36 to 72. With no new stimulus, the gain fades in 3 to 7 days.

Nobody has timed this for a throwing session.

[🐜 @pitch_ai_app]

Is the Acute to Chronic Ratio Enough to Prevent Arm Injuries? (Part 3)

Pitch AI pairs your workload trend with a daily Wellness Check-In for arm freshness, soreness and pain.

Download Pitch AI at

#pitching #armcare

[🐜 @pitch_ai_app]

The safest way to turn a dial is to watch it happen. Pitch AI tracks the intent of every throwing set and shows your acute-to-chronic workload trend, so added overload shows up as a gentle ramp before it turns into a spike.

Get Pitch AI: https://t.co/4ArH1HY8it

[🐜 @pitch_ai_app]

You gained 4 mph on a program last off-season. Ran it again this year. Gained nothing.

Nothing is wrong with your arm. Your body did exactly what it was built to do.

Here's what's going on.

[🐜 @pitch_ai_app]

The full guide, covering the in-season plan and each dial in detail with every source linked, is on our blog:
https://t.co/KL8mbdeVIv