|
WEEKS
1-6
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
| Cable
Rotators |
1
set of 10 reps at 0, 90 and 180 degrees rotation |
Internal
and external |
| Squats
with Calf Raise |
1*10
at 60%; 1*8 at 70%; 1*6 at 75% |
|
| B/B
Step-Ups |
3*8
(each leg) with 50% body weight |
|
| D/B
Lunges |
3*8
(each leg) with 25% body weight |
|
| Stiff
Legged Deadlifts |
3*10
at 40% max squat weight |
|
| D/B
Bench Press |
3*8
(increase 5 lbs each set) |
|
| Bent-Over
Rows |
3*8
(increase 10 lbs each set) |
|
| Pull
Ups |
3
sets to failure |
|
| Two-Handed
Olympic Plate Squeeze / Hold |
1
set to failure with 45 lb plate |
|
MB
Work: 1*15 seated rotations + 1*15 crunches + 1*15 superman arches
+ 1*15 push ups + 1*15 jack knives + 1*15 leg lifts + 1*15 wood
choppers
DAY
2
| Front
Raises + Side Raises |
3*8
+ 8 |
| D/B
Stair Walkers |
4*3
climbs with 30 lb medicine ball |
| D/B
Press |
3*8
(increase 5 lbs each set) |
| D/B
Incline Flies |
3*8
(increase 5 lbs each set) |
| High
Pulls |
3*5
(increase 10 lbs each set) |
| Clean
Grip Power Shrugs |
3*5
(increase 10 lbs each set) |
| Front
Pulldowns |
3*8
(increase 10 lbs each set) |
| D/B
Curls |
3*8
(increase 5 lbs each set) |
MB
Work: 1*15 seated rotations + 1*15 crunches + 1*15 superman arches
+ 1*15 push ups + 1*15 jack knives + 1*15 leg lifts + 1*15 wood
choppers
DAY
3
| Cable
Rotators |
1
set of 10 reps at 0, 90 and 180 degrees rotation |
Internal
and external |
| D/B
Push Presses |
3*8
(increase 5 lbs each set) |
|
| MB
Squat Jumps |
3*10
at 25 |
|
| Front
Squats |
3*8
(increase 10 lbs each set) |
|
| Single
Leg Squats |
3*8
(each leg) at 20 |
|
| Trap
Bar Deadlifts |
3*8
(increase 10 lbs each set) |
|
| Chin
Ups |
3
sets to failure |
|
| B/B
Curls |
3*8
(increase 10 lbs each set) |
|
| Wrist
Curls + D/B Hammer Curls |
3*15
+ 15 at 40 + 20 |
|
MB
Work: 1*15 seated rotations + 1*15 crunches + 1*15 superman arches
+ 1*15 push ups + 1*15 jack knives + 1*15 leg lifts +1*15 wood choppers
BASE
CONDITIONING ROUTINE #1 - COMPLETE 2 TIMES (1:00 rest between sets)
1.
Home to first sprint; walk home.
2.
Home to first sprint; stay.
3.
First to third sprint; walk home.
4.
Home to second sprint; walk to third.
5.
Tag and go home sprint.
6.
Home to second sprint; second to home sprint.
7.
Home to third sprint; walk home.
8.
Home to home sprint.
BASE
CONDITIONING ROUTINE #2 - COMPLETE 4 TIMES (1:00 rest between sets)
1.
Home to first sprint; first to second shuffle; second to third backpedal;
third to home shuffle.
2.
Home to first sprint; first to second carioca; second to third backpedal;
third to home carioca. NOTE: ALWAYS FACE RIGHT FIELD
3.
After last set, run from home plate to right field foul pole, proceed
to left field foul pole and finish by running to home plate.
BASE
CONDITIONING ROUTINE #3 - COMPLETE 10 TIMES (1:00 rest between sets)
1.
Start halfway between first and home (45 feet down the line) and
sprint to first, then immediately turn around and sprint home and
immediately turn around and sprint to the 45 foot line.
BASE
CONDITIONING ROUTINE #4 - COMPLETE 10 TIMES (1:00 rest between sets)
1.
From home plate, hop back and forth over the foul line on the right
leg and at 45 feet down the line, switch to left leg hopping until
you reach first base.
2.
Immediately turn around and double leg hop back and forth over the
foul line until you reach home plate.
3.
After last set, run from home plate to right field foul pole, proceed
to left field foul pole and finish by running to home plate.
BASE
CONDITIONING ROUTINE #5
1.
Sprint from home-to-home 5 times with a :45 rest between sets
2.
Sprint from home-to-third 5 times with a :45 rest while walking
home between sets
3.
Alternate sprinting from home-to-second and second-to-home a total
of 6 times (3 times around bases) with a :45 rest between sets.
4.
Sprint from home-to-first, first-to-second, second-to-third and
third-to home a total of 12 times (3 times around bases) with a
:4
5.
rest between sets.
WEEKS
9-17
DAY
1
| Cable
Rotators |
1
set of 10 reps at 0, 90 and 180 degrees rotation |
Internal
and external |
| Front
Squats |
3*6
(increase 10 lbs each set) |
|
| D/B
Bench Press |
3*6
(increase 5 lbs each set) |
|
| D/B
Chest Flyes |
3*6
(increase 5 lbs each set) |
|
| D/B
Press |
3*6
(increase 5 lbs each set) |
|
| Bent-Over
Raises |
3*6
(increase 5 lbs each set) |
|
| B/B
Reverse Curls |
3*6
(increase 10 lbs each set) |
|
| Balance
Board |
1
set - 2 minutes (batting or pitching stance) |
|
| CORE
MEDICINE BALL STRENGTHENING ROUTINE |
|
|
DAY
2
| Supraspinatus
Empty Can + D/B Shoulder Abduction |
3*8
+ 8 at 5 |
| Back
Squats |
1*10
at 65%; 1*8 at 75%; 2*6 at 80%; 1 set to failure at 85% |
| Hang
Cleans |
3*6
(increase 10 lbs each set) |
| Snatch
Grip Pulls |
3*6
(increase 10 lbs each set) |
| Jump
Squats |
3*6
(increase 10 lbs each set) |
| Jumps
to Box |
2*8
to 24"box; 2*8 to 30" box |
| Leg
Curls |
3*6
(increase 10 lbs each set) |
| Front
Lat Pulldowns |
3*6
(increase 10 lbs each set) |
| B/B
Curls |
3*6
(increase 10 lbs each set) |
| CORE
MEDICINE BALL STRENGTHENING ROUTINE |
|
DAY
3
| Front
Raises + Side Raises |
3*8
+ 8 at 12 |
| Split
Jerks |
3*6
(increase 10 lbs each set) |
| D/B
Press |
3*6
(increase 5 lbs each set) |
| D/B
Incline Press |
3*6
(increase 5 lbs each set) |
| D/B
Chest Flyes |
3*6
(increase 5 lbs each set) |
| Power
Shrugs |
3*6
(increase 10 lbs each set) |
| D/B
Skull Crushers |
3*6
(increase 10 lbs each set) |
| Tricep
Push Downs |
3*6
(increase 10 lbs each set) |
| D/B
Curl - Press |
3*6
(increase 5 lbs each set) |
| Wrist
+ Hammer Curls |
3*15
+ 15 |
| CORE
MEDICINE BALL STRENGTHENING ROUTINE |
|
CORE
MEDICINE BALL STRENGTHENING ROUTINE
1)
Off Set Push-Ups: 10 each arm;
2)
Chinnies: 1*15 to each leg
3)
Pullover Tosses: 1*15 with 10 lb medicine ball;
4)
Power Drops: 1*25 with 10 lb medicine ball
5)
Superman Arches: 1*15;
6)
Torso Rotations: 1*10 to each side with 25 lb medicine ball
7)
Jack-Knives: 1*25 with 6 lb medicine ball
PITCHERS
THROWING PROGRAM
#1
DAY 1 - Long Toss - 50 yards for 3 minutes; 60 yards for 4 minutes;
70 yards for 4 minutes; 80 yards for 2 minutes; 60 yards for 3 minutes.
#2
DAY 2 - Pitch off of the mound - no more than 65 pitches!!! Work
on all pitches (curve, split, etc.) evenly.
#3
DAY 3 - Throwing with a weighted ball - use no heavier than an 8
ounce ball: 20 yards for 4 minutes; 30 yards for 4 minutes; 20 yards
for 4 minutes.
#4
DAY 4 - Spotting for 15 minutes at 60�90 feet for work on 1 and
2 seamers exclusively! Develop proper mechanics and release.
SPEED
WORK
Warm
-up with 2*20 yds of carioca, back-pedals, high knee skips for height,
butt kicks, squat lateral shuffles and frog hops.
#1
Run 8 100 yard sprints; jog back to start after each. Take a 3 minute
rest and then run 8 50 yard sprints, jog back to start after each.
#2
Run 8 100 yard carioca / sprints, switching each 20 yds; jog back
to start after each. Take a 3 minute rest and then run 8 50 yard
carioca / sprints, switching each 10 yds; jog back to start after
each.
|
