This study presents an updated Interval Throwing Program (ITP) for baseball pitchers, designed to gradually increase throwing workload while maintaining a safe acute:chronic workload ratio (ACWR). The original ITP, developed over 20 years ago, was based on personal experience and limited biomechanical understanding. The new program is based on modern biomechanical insights and current training practices, aiming to provide a more gradual and consistent workload progression. The updated ITP consists of a 217-day schedule, with a final chronic workload of 10.8, and deviates from the safe ACWR range for only 9% of the program. In contrast, the original ITP had a 156-day schedule, a final chronic workload of 15.0, and deviated from the safe ACWR range for 24% of the program. The updated ITP includes specific throwing days, exact distances, and throw counts, eliminating variables such as sets and repetitions. The study found that the updated ITP effectively manages chronic workload and ACWR, with 91% of the program falling within the desired range (0.7 - 1.5). The original ITP had 82% of the program within this range, but 24% of the workloads exceeded the safe threshold. The updated ITP also incorporates deload weeks to allow for recovery, which may contribute to a more tolerable progression and reduce the risk of injury. The authors recommend that the updated ITP be used for long-term rehabilitation programs for shoulder and elbow injuries, starting 20 weeks after most surgical procedures. They emphasize the importance of individualizing the program based on the specific athlete's needs and injury type. The study concludes that the updated ITP is a more modern and effective approach to returning pitchers to competition safely and efficiently.This study presents an updated Interval Throwing Program (ITP) for baseball pitchers, designed to gradually increase throwing workload while maintaining a safe acute:chronic workload ratio (ACWR). The original ITP, developed over 20 years ago, was based on personal experience and limited biomechanical understanding. The new program is based on modern biomechanical insights and current training practices, aiming to provide a more gradual and consistent workload progression. The updated ITP consists of a 217-day schedule, with a final chronic workload of 10.8, and deviates from the safe ACWR range for only 9% of the program. In contrast, the original ITP had a 156-day schedule, a final chronic workload of 15.0, and deviated from the safe ACWR range for 24% of the program. The updated ITP includes specific throwing days, exact distances, and throw counts, eliminating variables such as sets and repetitions. The study found that the updated ITP effectively manages chronic workload and ACWR, with 91% of the program falling within the desired range (0.7 - 1.5). The original ITP had 82% of the program within this range, but 24% of the workloads exceeded the safe threshold. The updated ITP also incorporates deload weeks to allow for recovery, which may contribute to a more tolerable progression and reduce the risk of injury. The authors recommend that the updated ITP be used for long-term rehabilitation programs for shoulder and elbow injuries, starting 20 weeks after most surgical procedures. They emphasize the importance of individualizing the program based on the specific athlete's needs and injury type. The study concludes that the updated ITP is a more modern and effective approach to returning pitchers to competition safely and efficiently.