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
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
Agility
L-Drill x3
5-10-5 Shuttle x 3
5-10-5 Shuttle x 3
Conditioning
Repeats- Run the distance of the sprint and jog back to the starting line before time limit is up. Take a two min rest between sets of sprints.
5x80yrds@ 35sec.
5x60yrds@ 25sec.
5x40yrds@ 15sec.
5x80yrds@ 35sec.
5x60yrds@ 25sec.
5x40yrds@ 15sec.
Baseball: In Season
The overall goal of this program is to maintain power and strength throughout the season; we will focus also on injury prevention. The season is relatively long (most start around February and last until July). A lot can happen during that time period that can cause injury. So we might to minimize that from happening and keep things moving forward.
Barbell Warm Up: Muscle Clean
- Position Players
In today's workout we are using Push Presses, they are a great overhead Olympic power movement. Baseball is a powerful sport; so we need to develop and maintain power. Also, many think pressing overhead is terrible. It is actually very beneficial to athletes and decreases the rate of injury to the shoulders, pecs, arms, and upper back. We will follow up Push Presses with a pre-rehabilitation exercise for our shoulders for two sets of ten; followed by some back strengthening work (1 Arm DB Rows) for three sets of five. Lastly, we will do some single leg movements (Overhead Walking Lunges) for three sets of five we will also superset an abdominal exercise as well to keep our core strengthened (Overhead Side Bends). The purpose of this exercise is again a pre-rehabilitation lift that addresses a common injury area in most athletes ( the knee). This exercise is also beneficial because it allows the core to get involved to aid the athlete in staying upright at the same time strengthening it. It also brings into to affect a balancing and coordination aspect.
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
- Superset with Overhead Side Bends 3x5
- Pitchers
For the Pitchers we do not want big shoulder movements. The more muscular the shoulder the more Golgi Tendons grow and act on the Pitchers pitching motion which can decrease speed, velocity, and power. Golgi Tendons act as a stopping agent so that the body doesn't overreach and cause injury. With this in mind I still wanted Pitchers to press so we will perform weighted push ups for three sets of three. The Push Ups will be done with a neutral position meaning the elbows will be flexed and extended at 45 degrees. This will save their shoulders. They will follow the rest of the workout the same as position players.
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
-Super Set with Overhead Side Bends 3x5
Conditioning:
Practice/Game
Hugafication Cycle
Today's workout is pretty simple. We are going to work on Work Capacity while also gaining Hypertrophy of the cross sectional areas of the muscle. This will in turn carry over to our strengthening phase in the following weeks. Today we will take 90% of what we did Monday and perform five sets of ten. Make sure that you take the proper rest between sets.
Push Press 5x10@ 90% of Monday's 10 RM
Back Squat 5x10@ 90% Monday's of 10 RM
Bench Press 5x10@ 90% Monday's of 10 RM
Single Leg Squats or Lunges 5x10@ 90% of Monday's 10 RM
Press or Press Behind the neck or Dumbbell Incline Bench Press 5x10@ 90% of Monday's Weight
Press or Press Behind the neck or Dumbbell Incline Bench Press 5x10@ 90% of Monday's Weight
Weighted Sit Ups or GHR Sit Ups 5x10
Tactical Strength Program
Today's workout is going to be manly an upper body lift. You are going to work up to a heavy five reps on bench press, followed by three sets of as many reps as possible on Chin Ups, and Dips at body weight. Lastly, we will do Push Ups for three sets of ten reps. Some might think this is a little stupid however, I am introducing these in as a way to improve work capacity. The weight is not an issue here since it's body weight. The overall goal of this program is to destroy whatever physical test you might have to take when you return to service. So with that in mind we add in things that you will have to do (i.e. Pull Ups, Push Ups, Sit Ups, Rucksack Runs, etc.) and build those work capacities (i.e. the amount of work you can do).
Bench Press 3x5- Work up to a heavy five!
Today's workout is going to be manly an upper body lift. You are going to work up to a heavy five reps on bench press, followed by three sets of as many reps as possible on Chin Ups, and Dips at body weight. Lastly, we will do Push Ups for three sets of ten reps. Some might think this is a little stupid however, I am introducing these in as a way to improve work capacity. The weight is not an issue here since it's body weight. The overall goal of this program is to destroy whatever physical test you might have to take when you return to service. So with that in mind we add in things that you will have to do (i.e. Pull Ups, Push Ups, Sit Ups, Rucksack Runs, etc.) and build those work capacities (i.e. the amount of work you can do).
Bench Press 3x5- Work up to a heavy five!
Chin Ups 3x AMRAP
Dips (Bodyweight) 3x AMRAP
Push Ups 3x10
Dips (Bodyweight) 3x AMRAP
Push Ups 3x10
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