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WEIGHT TRAINING 3X PER WEEK (MON,WED,FRI)
ALL-BODY CIRCUIT TRAINING (REST A DAY IN BETWEEN WORKOUTS)
RUN ON OFF DAYS (SPEED AND INTERVALS)
-3 CIRCUITS (TO BE PERFORMED AFTER A THOROUGH WARMUP) ALL SETS ARE 12 REPETITIONS
EXERCISES ARE TO BE PERFORMED IN SEQUENCE WITHOUT REST. YOU SHOULD REST 2-3 MINUTES BETWEEN CIRCUITS.
CIRCUIT ONE:
CHEST: INCLINE DUMBELL PRESS OR PUSHUPS
BACK: ALTERNATE DUMBELL ROWS OR TUBING ROWS (STANDING OR SEATED ON PLYOBALL)
SHOULDERS: DUMBELL SHOULDER PRESS OR SHRUGS
BICEPS: DUMBELL CURLS OR TUBING CURLS
TRICEPS: DUMBELL KICK-BACKS OR TUBING EXTENSIONS
LEGS: DUMBELL STEP-UPS OR DUMBELL LUNGES
LEGS: CALF RAISERS (BODY WEIGHT OR HOLDING DUMBELL
CORE: 40-50 CRUNCHES/ MD BALL TWISTS AND CHOPS
CIRCUIT TWO:
CHEST: FLAT BENCH DUMBELL PRESS
BACK: PULL-UPS OR CABLE PULL-DOWNS
SHOULDERS: SAME AS CIRCUIT ONE
BICEPS: SAME AS CIRCUIT ONE
TRICEPS: SAME AS CIRCUIT ONE
LEGS: MD BALL SQUATS
LEGS: CALF RAISERS
CORE: SAME AS CIRCUIT ONE
CIRCUIT THREE:
YOUR CHOICE OF ONE EXERCISE PER MUSCLE GROUP
** YOU WILL PROGRESS TO A NEW LEVEL AT WEEK 5**
READ THE BOOK!!
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RUNNING PROGRAM FOR BASEBALL
ATTENTION SEA DAWGS PLAYERS
IT IS IMPORTANT TO RUN 2-3X PER WEEK AS PART OF YOUR OFFSEASON CONDITIONING PROGRAM. OUR TESTING COMPONENTS CAN BE FOUND STARTING ON PAGE 89 IN THE BOOK. IT IS ESSENTIAL THAT ALL OF YOU FAMILIARIZE YOURSELVES WITH CHAPTER 9 (SPEED) AND CHAPTER 10 (POWER). REMEMBER, THIS IS YOUR BODY, YOUR PERFORMANCE AND YOUR FUTURE!!
RECOMMENDED CHOICES FOR RUNNING WORKOUTS:
-200, 300 AND 400 YARD SHUTTLES (25 AND 50 YARD CONE SEPARATION)
-30 AND 60 YARD SPRINTS (REST 1-2 MINUTES IN BETWEEN)
-"DOWN AND BACK" 100 YARDS IN 15 SECONDS
-SPRINT/JOG/SPRINT/WALK X 30-45-60-75 YARDS
READ THE CHAPTER FOR THESE, AND MANY OTHERS.
DISTANCE RUNNING IS NOT AS IMPORTANT FOR BASEBALL. ONCE YOU HAVE A BASE OF AEROBIC CONDITIONING, PERFORM SPRINTS AND INTERVALS.
-WP
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