Thursday 1/31/13

Warm Up:

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

Med Ball Tosses/Throws

Backward 2x5

Twist 2x5

OR
Jump Squats 2x5
Broad Jumps 2x5

Start Drills

Squared Starts 2x each leg

Staggered Starts 2x each leg

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Sprints- For Time
40yrd. x 3

Agility- For Time

5-10-5 Shuttle x 3

Conditioning

110's x 7
Skill Positions- 16 sec

Power Skill- 18 sec

Linemen- 20 sec


Baseball: In Season
Barbell Warm Up: Muscle Clean + Front Squat + Press + RDL 2x5

• Position Players

Rack Pulls 3x3@ 80%, 1x5@ 50%
Push Press 3x3@ 100%, 1x5@ 50%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
- Super Set with Overhead Side Bends 3x10

• Pitchers

Rack Pulls 3x3@ 100%, 1x5@ 50%
Push ups- Weighted 3x5
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
-Super Set with Overhead Side Bends 3x10

Conditioning:
Practice/Game

Wednesday 1/30/13

Warm Up:
20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Body weight Squats

Football:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Front Squat 1x5@ 50%, 3x5@ 65%
Incline Bench 1x10@ 50%, 1x8@ 60%, 1x6@ 70, 1x5@ 75%
Clean Pull  4x5- Moderate (Be Smart!)
Step Ups 4x5 (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 5 sets 1 min rest between sets
5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
10 Roll Outs

Cool Down 3-5 sets x 10-15 reps
Neck- Recommend
Arms- Optional

Baseball:
Practice/ Game

Monday 1/28/13

Warm Up:
20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Bodyweight Squats

Football: Calculate your new maxes (Weight x Reps x .0333 + Weight = New Max)
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Hang Power Clean 1x5@ 50% 1x5@ 55% 1x5@60% 1x5@65%
Back Squat 1x10@ 50%, 1x8@ 60%, 1x6@ 70%, 1x5@ 75%
Bench Press 1x10@ 50%, 1x8@ 55%, 1x6@ 60%, 1x5@ 70%
Press 4x5@ 50%
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 5 sets x 10 reps 1 min. rest between
Chin Ups
Push Ups
Hanging Leg Raises

Cool Down 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5

• Position Players

Power Clean 3x2@ 90%
Back Squat 3x3@ 75%
RDL 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
DB Row 3x10
GHR Sit Ups 3x5

• Pitchers

Clean Pulls 3x2@ 90%
Back Squat 3x3@ 75%
RDL 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
DB Row 3x10
GHR Sit Ups 3x5

Conditioning:
Practice

Friday 1/25/13

Warm Up:

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football:
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60% 1x3@ 70%, 1x3 Rep Max
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Bench Press 1x10@ 50%, 1x8@ 60%, 1x6@ 70%, 1x Rep Max@ 80%
Press- 4x5@ 50%
4- Way Shoulder Routine 2x10

Conditioning: 3 sets
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)

Cool Down: 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball:
Game/Practice

Thursday 1/24/13

Warm Up:
20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Baseball: In Season
Barbell Warm Up: Muscle Clean + Front Squat + Press + RDL 2x5

• Position Players

Push Press 3x3@ 80%, 1x5@ 50%
Rack Pulls 3x3@ 100%, 1x5@ 50%
Bench Press 3x3@ 75%, 1x5@ 50%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
- Super Set with Overhead Side Bends 3x10

• Pitchers

DB Shoulder Press 3x3@ 85%, 1x5@ 50%
Rack Pulls 3x3@ 100%, 1x5@ 50%
Push ups- Weighted 3x5
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
-Super Set with Overhead Side Bends 3x10

Conditioning:
Practice/Game

Wednesday 1/23/13

Warm Up:

20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Body weight Squats

Football:
Vertical Test- 3 attempts
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Front Squat 1x5@ 50%, 3x5@ 60%
Incline Bench 1x10@ 50%, 1x8@ 60%, 1x6@ 70, 1x5@ 80%
Clean Pull  4x5- Moderate (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 3 sets
5 GHR or RDL(#95/#135/#185)
10 Roll Outs

Cool Down 3-5 sets x 10-15 reps
Neck- Recommend
Arms- Optional

Baseball:
Practice/ Game

Tuesday 1/29/13

Warm Up:

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

Med Ball Tosses/Throws

Backward 2x5

Twist 2x5

OR
Jump Squats 2x5
Broad Jumps 2x5

Start Drills

Squared Starts 2x each leg

Staggered Starts 2x each leg

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Sprints- For Time
40yrd. x 3

Agility- For Time

5-10-5 Shuttle x 3

Conditioning

110's x 7
Skill Positions- 16 sec

Power Skill- 18 sec

Linemen- 20 sec

Baseball: In Season
Game/Practice

Monday 1/21/13

Warm Up:
20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Body weight Squats

Football:- Test Week
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Hang Power Clean 1x5@ 50% 1x5@ 55% 1x5@60% 1x5@65%
*Back Squat 1x10@ 50%, 1x8@ 60%, 1x6@ 70%, 1x Rep Max@ 80%
Bench Press 1x10@ 50%, 1x8@ 55%, 1x6@ 60%, 1x5@ 65%
Press 4x5@ 50%
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 3 sets x 10 reps
Chin Ups
Push Ups
Hanging Leg Raises

Cool Down 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5

• Position Players

Clean Pulls 3x2@ 85%
Back Squat 3x3@ 80%, 1x5@ 50%
RDL 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups 3x10
Weighted Sit Ups 3x5

• Pitchers

Clean Pulls 3x2@ 85%
Back Squat 3x3@ 85%, 1x5@ 50%
RDL 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Pull ups 3x10
Weighted Sit Ups 3x5

Conditioning:
Practice

A Weightlifter's Thoughts... CrossFit

FRAN!... DOUBLE UNDERS!... EMOM!...MUSCLE UPS!... These are words that would get you shot or shanked around some weightlifters. At our gym we just joke around as we try and find out how some of these varied high intensity functional movements will be useful during the Zombie Apocalypse.   In the vast three to five years that CrossFit has been popular it has received some rewarding as well as critical reviews from members of the Strength and Conditioning arena. Most of these critical reviews come from individuals who have never tried nor been around a legitimate CrossFit gym.
With this in mind I set out to write this post.  I wanted to explain CrossFit through a weightlifter's eyes.  I feel that the weightlifters from Faction Strength and Conditioning Home of CrossFit Memphis have a different approach to CrossFit and I wanted to explain to you the pros and cons that could come from it.
                     Pros:                                                                                                                                      Cons:

Train multiple energy systems.                           - Cost benefit analysis btw strength,conditioning,&genetics
Train multiple ways of muscular adaption                       - No one is going to be Rich Froning, it's genetics!
Resistance Training + Aerobic Training                                        - YOU ARE YOU! Play to that!    
 - Improves ability of heart, lung &
circulatory system to function under
high pressure & force.
Increase cardiac output, bone density
and neurological processes
Increase in mobility
Increase in flexibility

Now about Weightlifting in CrossFit; the following are some of the biggest problems I have seen with the relationship between Weightlifting and CrossFit.  This is not to say that every CrossFit athlete does these things.  In fact, most of the competitive CrossFit athletes go to Olympic Weightlifting Coaches for help when it comes to the Snatch, and Clean & Jerk. Makes sense right.  These are typically problem areas for newcomers, and recreational athletes. I don't want you all to think I am trying to knock you down.  That is not my intention at all.  You are good at what you do; I could probably not hold a candle to most people who do Fran, Grace, or any of the other female named workouts. However, I tell you these things out of respect for the greater good of your life, and CrossFit career.
                                                        
                                                           Technique is rather lost during:          
1. Rep Wods: People are more worried about getting a faster time and less about technique.
2. Long conditioning (after running, rowing, etc.) Wods: People are so under conditioned that they are using bad technique.
3. Ignorance: People tend to ignore technique all together because they think it doesn't matter.  They believe in the old football coach mindset that as long as the weight goes up and their max number goes up it's okay.
                                                           
                                                               How to Fix the Big Problems:
1.  Rep Wods: Make sure your set up and execution are perfect. Don't rush things and pull to early. Relax, become more efficient and your times will drop.
2.  Long conditioning (after running, rowing, etc.) Wods: Get in a better conditioned state. The biggest thing is that you don't get crushed by ninety five pounds. If you are getting crushed then drop weight until you are conditioned enough to lift it; you can add more conditioning into your program to help facilitate GPP (General Physical Preparation). The thing you have to watch out for with this is that recovery must be your highest priority.  Think baby steps with this method; you don't need to overdo things to see results.
3. Ignorance: For this, just grow a pair and eat a piece of humble pie.  No one is perfect.  You know that you are doing things wrong.  You know what the end result will be; injury, plateau, and anger.  So be an adult and ask for advice from someone who knows a little more than you about the subject. After asking for help LISTEN with an OPEN MIND to what they are saying and then DO IT. DO NOT BLOW THEM OFF WHEN YOU GO BACK TO YOUR OWN TRAINING WORLD! Lift how they lift do what they told you and for goodness sake TAKE WEIGHT OFF. Strength and fitness is not a who has the bigger...... game.  It is your personal journey and adventure to your own potentials.  So stop worrying how cool you look, how much weight you have, or how strong you look to the ladies and lift correctly.

Friday 1/18/13

Warm Up:
20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60% 1x3@ 65%, 1x3@ 70%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Bench Press 1x10@ 50%, 1x8@ 55%, 1x6@ 60%, 1x5@ 70%
Press- 4x5@ 50%
4- Way Shoulder Routine 2x10

Conditioning: 5 sets 1 minute rest between sets 
10 Burpees
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)

Cool Down: 3-5 sets x 10-15 reps
Arms- Optional (Make sure to pick exercises that stress both the Tricep and Bicep!)
Neck- Recommended (Make sure to do all four ways!)

Baseball: In Season
Game or Practice

Thursday 1/17/13

Warm Up:
20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season
Throws/Tosses:
Shovel Toss 2x5
Twist Toss 2x5

Plyometrics:
Pogos 3x10
Lateral Bounds  3x6

Starts:
Squared Step 2x each leg
Staggered Step 2x each leg
Drop Step 2x each leg

Accelerations:
A Walk 2x20 yrds
A Skip 2x20 yrds
Wall Drill 2x10

Agility:
5-10-5 Shuttle 4-6 sets

Conditioning: Rest 45 seconds between reps
110's x 6
Skill 16 secs.
Power Skill 18 secs.
Line 20 secs.

Baseball: In Season
Barbell Warm Up: Muscle Clean + Front Squat + Press + RDL 2x5

• Position Players

Push Press 3x3@ 85%, 1x5@ 50%
Clean Pulls 3x3@ 90%
Bench Press 3x3@ 75%, 1x5@ 50%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
- Super Set with Overhead Side Bends 3x10

• Pitchers

DB Shoulder Press 3x3@ 85%, 1x5@ 50%
Clean Pulls 3x3@ 90%
DB Floor Press 3x3@ 80%, 1x5@ 50%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
-Super Set with Overhead Side Bends 3x10

Conditioning:
Practice

Wednesday 1/16/13

Warm Up:
20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Body weight Squats

Football:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Front Squat 1x5@ 50%, 3x5@ 60%
Incline Bench 1x10@ 50%, 1x8@ 60%, 1x6@ 65@, 1x5@ 70%
Clean Pull  4x5- HV (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 5 sets x 10 reps rest 1 minute between sets
5 Box Jumps
5GHR/RDL(#95/#135/#185)
10 Roll Outs

Cool Down 3-5 sets x 10-15 reps
Arms- Optional
Neck- Recommended

Baseball:
Practice/ Game

Tuesday 1/15/13

Warm Up:

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

Med Ball Tosses/Throws

Backward 2x5

Twist 2x5

Start Drills

Squared Starts 2x each leg

Staggered Starts 2x each leg

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Agility

5-10-5 Shuttle x 4-6

Conditioning

110's x 6
Skill Positions- 16 sec

Power Skill- 18 sec

Linemen- 20 sec

Baseball: In Season
Game

Monday 1/14/13

Warm Up:
20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Body weight Squats

Football:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Hang Power Clean 1x5@ 50% 1x5@ 55% 1x5@60% 1x5@65%
*Back Squat 1x10@ 50%, 1x8@ 60%, 1x6@ 65%, 1x5@ 70%
Bench Press 1x10@ 50%, 1x8@ 55%, 1x6@ 60%, 1x5@ 65%
Press 4x5@ 50%
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 5 sets x 10 reps rest 1 minute between sets
Chin Ups
Push Ups
Hanging Leg Raises

Cool Down 3-5 sets x 10-15 reps
Arms- Optional
Neck- Recommended

Baseball:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5

• Position Players

Power Cleans 3x3@ 80%
Back Squat 3x3@ 85%, 1x5@ 50%
RDL 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups 3x10
Weighted Sit Ups 3x5

• Pitchers

Clean Pulls 3x3@ 80%
super set/ Box Jumps Max Height 3x1
Back Squat 3x3@ 85%, 1x5@ 50%
RDL 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Pull ups 3x10
Weighted Sit Ups 3x5

Conditioning:
Practice

Friday 1/11/13

Warm Up:

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season
Barbell Warm Up- Hang Power Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x4@ 65%, 2x3@ 75%
Back Squat 4x5@ 65%
Bench Press 10, 8, 6, 4@ 75%
Press- 4x5@ 45%
4- Way Shoulder Routine 2x10

Conditioning: 5 sets 1 minute rest between sets 
10 Burpees
10 Overhead Lunges
10 Overhead Side Bends

Cool Down: 3-5 sets x 10-15 reps
Arms
Neck

Baseball: In Season
Game or Practice

Thursday 1/10/13

Warm Up:
20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season
Throws/Tosses:
Shovel Toss 2x5
Twist Toss 2x5

Plyometrics:
Pogos 3x10
Lateral Bounds  3x6

Starts:
Squared Step 2x each leg
Staggered Step 2x each leg
Drop Step 2x each leg

Accelerations:
A Walk 2x20 yrds
A Skip 2x20 yrds
Wall Drill 2x10

Agility:
5-10-5 Shuttle 4-6 sets

Conditioning: Rest 45 seconds between reps
110's x 5
Skill 16 secs.
Power Skill 18 secs.
Line 20 secs.

Baseball: In Season
Barbell Warm Up: Front Squat + Press + RDL 2x5

• Position Players

Push Press 3x3@ 80%, 1x5@ 50%
Clean Pulls 3x3@ 85%
Bench Press 3x3@ 75%, 1x5@ 50%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
- Super Set with Overhead Side Bends 3x10

• Pitchers

DB Shoulder Press 3x3@ 80%, 1x5@ 50%
Clean Pulls 3x3@ 85%
DB Floor Press 3x3@ 75%, 1x5@ 50%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
-Super Set with Overhead Side Bends 3x10

Conditioning:
Practice

Wednesday 1/9/13

Warm Up:
20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Body weight Squats

Football:
Barbell Warm Up: Hang Power Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 3x5@ 60%
Front Squat 1x5@ 50%, 3x5@ 55%
Incline Bench 1x10, 1x8, 1x6, 1x4@ 75%
Clean Pull  4x5- HV (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 5 sets x 10 reps rest 1 minute between sets
5 Box Jumps
5GHR/RDL(#95/#135/#185)
10 Roll Outs

Cool Down 3-5 sets x 10-15 reps
Arms- Optional
Neck- Recommended

Baseball:
Practice/ Game

Tuesday 1/8/13

Warm Up:

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

Med Ball Tosses/Throws

Backward 2x5

Twist 2x5

Start Drills

Squared Starts 2x each leg

Staggered Starts 2x each leg

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Agility

5-10-5 Shuttle x 4-6

Conditioning

110's x 5
Skill Positions- 16 sec

Power Skill- 18 sec

Linemen- 20 sec

Baseball: In Season
Game

Monday 1/7/13

Warm Up:
20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Body weight Squats

Football:
Barbell Warm Up: Hang Power Clean + Front Squat + Press 2x5
Hang Power Clean 1x5@ 50% 3x5@ 60%
Back Squat 1x10, 1x8, 1x6, 1x4@ 70%
Bench Press 1x10, 1x8, 1x6, 1x4@ 65%
Press 1x5@ 40%, 3x5@ 45%
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 5 sets x 10 reps rest 1 minute between sets
Chin Ups
Push Ups
Hanging Leg Raises

Cool Down 3-5 sets x 10-15 reps
Arms- Optional
Neck- Recommended

Baseball:
Barbell Warm Up: Back Squat + Press 3x5

• Position Players

Power Cleans 3x3@ 75%
Back Squat 3x3@ 80%, 1x5@ 50%
RDL 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Weighted Sit Ups 3x5

• Pitchers

Clean Pulls 3x3@ 75%
super set/ Box Jumps 3x3
Back Squat 3x3@ 80%, 1x5@ 50%
RDL 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Weighted Sit Ups 3x5

Conditioning:
Practice

1/4/13

Warm Up:

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season
Barbell Warm Up- Hang Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 3x3@ 70%
Back Squat 1x5@ 50%, 3x5@ 65%
Bench Press 10, 8, 6, 4@ 70%
(Shoulder/Overhead) Press- 4x5@ 45%
4- Way Shoulder Routine 2x10
Conditioning: 5 sets 1 minute rest between sets 
10 Burpees
10 Overhead Lunges
10 Overhead Side Bends
Cool Down: *Optional (I put this in just for those who think that they won't play well unless they have big arms)
Arms (Pick Two Bicep and Tricep exercises) 3x15

Baseball: In Season
Game or Practice

1/3/13

Warm Up:

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season
Throws/Tosses:
Shovel Toss 2x5
Twist Toss 2x5

Plyometrics:
Pogos 3x10
Lateral Bounds  3x6

Starts:
Squared Step 2x each leg
Staggered Step 2x each leg
Drop Step 2x each leg

Accelerations:
A Walk 2x20 yrds
A Skip 2x20 yrds
Wall Drill 2x10

Agility:
5-10-5 Shuttle 4-6 sets

Conditioning: Rest 45 seconds between reps
100's x 8
Skill 14 secs.
Power Skill 16 secs.
Line 19 secs.

Baseball: In Season
Barbell Warm Up: Front Squat + Press + RDL 2x5

• Position Players

Push Press 3x5@ 65%, 1x5@ 50%
Clean Pulls 5x5@ 80%
Bench Press 5x5@ 70%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
- Super Set with Overhead Side Bends 3x10

• Pitchers

DB Shoulder Press 3x5@ 65%, 1x5@ 50%
Clean Pulls 5x5@ 80%
DB Floor Press 5x5@ 70%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
-Super Set with Overhead Side Bends 3x10

Conditioning:
Practice

1/2/13

Warm Up:

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season
Barbell Warm Up- Hang Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50%, 3x5@ 60%
Front Squats 4x5@ 50%
Incline Bench 10, 8, 6, 4 @ 70%
Clean Deadlift 4x5 - Heavy
Conditioning: 5 sets 1 minute rest between sets 
10 GHR
10 Roll Outs

Baseball: In Season
Game

1/1/12

Warm Up:

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

Med Ball Tosses/Throws

Backward 2x5

Twist 2x5

Start Drills

Squared Starts 2x each leg

Staggered Starts 2x each leg

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Agility

5-10-5 Shuttle x 4-6

Conditioning

100's x 8
Skill Positions- 14

Power Skill (TE, FB, LB)- 16

Linemen- 19

Baseball: In Season
Game