Friday 1/1

Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

WOD
7-6-5-4-3-2-1 of:
Deadlift @ 150% of Bodyweight
Clean @ 75% of Bodyweight
Bench Press @ Bodyweight (Either barbell or DB equivalent)

- Scale weight as needed.  Really focus on form on the deadlift.  Don't do a weight if you are going to do reps with poor form
- Both hang cleans and power cleans are acceptable
- Cycle through exercises as you complete a set of each.  Ex. 7 deadlifts, 7 cleans, 7 bench press, 6 deadlifts, 6 cleans, 6 bench...

Thursday 12/31

Strength

3 x 6 Weighted Pullups

WOD

Superset 1 (3 sets of 8 each):
Good Mornings
Clapping Pushups
Ab Rollouts

Superset 2 (3 sets of 8 each)
Alternating Lunge Jumps
Stability Ball Hamstring Curls
Knees 2 Elbows

- Cycle through movements in the order listed.  Example: 8 good mornings then 8 med ball slams then 8 ab rollouts...repeat and repeat again.  Then move on to the next superset and do the same.
- Supersets are not timed, but not more than 30 secs rest before moving to next exercise

Wednesday 12/30

Day Off... I will post tomorrow's workout

Tuesday 12/29

Strength
1, 10, 1, 10, 1, 10 Hang Clean
- Do a heavy single, and follow that quickly with a set of 10
- Rest 3-5 min after each set of 10
- Ex: I did this with deadlift yesterday...
375 for 1, stripped down to 225 for 10, 5 min rest
380 for 1, stripped down to 225 for 10, 5 min rest
385 for 1, stripped down to 225 for 10

WOD
Core and forearm work and anything else of your choice

Running (After plyos and a thorough warmup...preferably before lifting)
(5) 30 yd Sprints
(5) 5-10-5 Pro Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
- Each of these are to be done on full recovery.  Don't do a rep if you are at all fatigued from the one preceding it.

Mon. 12/28

Strength
Optional: 4 x 4 Bench Press (DB or Barbell)
Not optional: 3 x 8 Good Mornings


WOD

Three rounds for time of:
Squat one ton followed by 6 Burpees and 9 side-to-side jumps (9 each leg)

One ton equals 2240 pounds. Choose the weight you want and complete the amount of reps for that weight. You are allowed to rack the weight in the middle of a set if needed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps

Post: WOD Time

Thurs. 12/24 - Sun. 12/27

Workout 1:


Strength
3 x 4 (each leg) Split Squats (Back knee to ground)
Superset with Explosive Alternating Lunge Jumps (4 each leg)
- 3 min rest between sets


WOD
10 Rounds:
4 Pullups
4 Knees 2 Elbows
4 Burpees



Running
1 set of (10) 60 yd sprints followed by 1 set of (10) 30 yd sprints
- 2 minutes rest between sets
- 18 sec. rest between 60 yd sprints, 9 sec rest between 30 yd sprints
- These sprints are to be run at 85-90% each with an emphasis on long, powerful strides
- Do not cheat the rest, only allow yourself to rest the alloted time between sprints...

Post: WOD Time

Workout 2:


Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

WOD

3 x 8 1 arm/1 leg RDL

-then-

Alternate Tabata Squats and Pushups

- 2o sec work followed by 10 sec rest, 8 sets of each exercise

No Posting

Workout 3:


Strength
5 x 3 Back Squats
- 3 min b/w sets


WOD (Preferably after running)
21-15-9
Overhead Squats (45 lb bar)
DB Swings


Running
(10) 3o yd sprints
- Max effort
- Full recovery between sprints
- This means do not start a sprint if you are fatigued at all
- 2-3 minutes between sprints


Post: WOD Time and 3 rep max Back Squat weight

Wednesday 12/23

Day off...
Tomorrow I will post the 3 workouts for the rest of the week.  I know everybody has different holiday plans and schedules, so I'll let you guys choose which 3 days you want to do them.  Enjoy the break and keep getting after these workouts.

Tuesday 12/22

Strength

4 x 4 Hang Cleans

WOD

Your choice today in the weight room.  Be sure and get some core and forearms.

...Then...

5 Rounds of:

100 yd. Shuttles (25 yards and back, 25 yards and back)

10 Burpees

Rest 1:30 between rounds...

Post: Total time including rest to complete the sprints and burpees

Monday 12/21

Strength
3 x 5 Deadlift
- You do not have to lower the weight down, you may drop from the top (Might have to if you are in a gym without rubber plates)

WOD

As many rounds as possible in 8 minutes of:
1 pull up,1 push up,1 squat
2 pull ups,2 push ups,2 squats
3 pull ups,3 push ups,3 squats..........
(Every round you add 1 pull up, 1 push and 1 squat)


Running
(8) 5 yd. Starts
- Focus on quick short steps
...then
(8) 30 yd sprints
- Full recovery sprints
- This should mean at least 2 minutes rest between sprints... do not be impatient, make sure you are fully recovered between each sprint


Post: The number of the last round you completed in the WOD

Saturday 12/18

Fellas-
There's one thing really important about the strength work that I want to reiterate.  For example, today's workout is 5x5 back squats, which should be a bitch if done correctly.  I will use myself as an example if I were to approach this workout tomorrow.  I would start out with a warmup set of 8-10 @ 135 lbs.  From there prolly go 6-8 @ 155.  Then a set of 5 @ 185.  Then to the first set that I would actually count at 225 (Yes, I need to work on my squat...)  This is called my first work set.  I think too often guys would count the set of 5 @ 185 a work set when in reality you are still using it to warm up.
If successful at 225 I would go up to 230, then 235, then 240, then 245.  Let's say I get 235 on my 3rd set and on my 4th set only get 4 reps @ 240.  That set count even tho you failed.  And there is nothing wrong with failing, as a matter of fact on workouts like this it should definitely happen at least once.  Just make sure you have something or someone to spot you.
So I failed at 240.  Now I have to make a decision on whether or not I want to try 240 again or go back down to 235 for my last set.  I would probably go back to 240 since I only missed by one rep.  Had I missed by 2 or 3, I would consider going back town to 235.
I want you guys to understand this because moving forward and especially in season, we will continue strength work and I want you all to approach this part of the workout the right way.  You should never have a strength day (unless specified) where your sets range more than 20-30 lbs.  Using my example, I went from 225 to 240 in my 5 sets.  I guarantee there is a bunch of you who would do the workout and start at 225 and go up to 315 in your 5 sets.  Again, just making sure this stuff is clear... if not, post a comment or email me and we can get on the same page.


Strength
5 x 5 Back Squats (3-5 mins. between sets)

WOD
4 Rounds of:
Squat Jumps
Long Jumps (from a stand still, jump as far as you can forward)
Clapping Pushups
Explosive Step Ups
Side-2-Side Jumps
- Do 4 reps of each exercise (4 each leg on single leg exercises)
- To be completed as a superset
- NOT timed and should not be rushed.  Rest enough to make sure each rep is max effort.  I would recommend 30 sec. to 1 min. between exercises

Finally, I really want you guys spending time on stretching.  Before workouts, you should warm up using dynamic stretches (leg swings, arm swings, high knees, etc).  These movements are designed to warm your body up quickly and prepare you for your workout.
After workouts and a couple times daily you should be doing static stretches.  These would be the classic stretches such as the butterfly stretch, or a basic seated hamstring stretch.  Try and make yourself do these a couple times a day, especially immediately following a workout.

Friday 12/18

Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

WOD

3 Rounds of 20:

Overhead Squats w/45 lb bar

Russian Twists w/25 lb plate (must touch on both sides to count 1 rep)

...then

3 x 10 Back Extensions

Forearm Work

Running (After plyos and a thorough warmup...)
(5) 30 yd Sprints
(5) 5-10-5 Pro Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
- Each of these are to be done on full recovery.  Don't do a rep if you are at all fatigued from the one preceding it.


Post: Time for 3 rounds of 20... don't cheat the squats, get down to parallel.

Thursday 12/17

So here's the deal... most of you guys are home now getting your workouts in however you can.  Modify at your gyms of wherever you are as need be.  If you are able to do the complete workout, post times/rounds/weights to the comments of each day so you guys can keep competing with each other over the holidays.  I'll check the posts but it's not mandatory, I'll leave it up to you guys but if you like to compete this should be something fun to check every day over the break...

Strength
3 x 4 (each leg) Split Squats (Either barbell position from video is fine...)
- 3 min rest between sets

WOD
Five cycles of max rounds in 3 minutes of:
5 Explosive Step Ups (each leg) - elevate as high as possible on each step up
7 Box Jumps
9 Pullups

Post: Number of FULL rounds completed.  Rounds cut off at 3 min mark do not count...

Wednesday 12/16

Day Off

Keep checking in as I will be posting over Christmas break...

Tuesday 12/15

Strength
4 x 4 Hang Cleans
- First 2 sets are done with a lighter weight and a focus on speed
- Second 2 sets are heavy

3 x 4 Front Squats

WOD
Tabata Day...
8 Rounds
20 sec. of Sumo Deadlift High Pulls with a KB (2nd heaviest one in the weight room)
10 sec. rest
20 sec. of Pushups
10 sec. rest
20 sec. of Goblet Squats with KB used earlier
10 sec. rest
20 sec. Front Plank Hold
10 sec. rest

Monday 12/14

Strength
Deadlift
5 x 75% 1RM
3 x 85% 1 RM
1+ x 95% 1 RM
- 6 high box jumps between sets. 3 min rest after box jumps

WOD
As many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 air squats

Post Deadlift 95% weight and number of rounds completed in WOD

Found this list at a website I frequent, figured I'd share it with you guys...  Keep in mind this is intended for members of a gym, but there are some things to be gained in reading these points.

TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL

1. Not having goals, both short term and long term.A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? Its probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve. 
3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there. 
4. Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??
5. Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!
6. Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. I would even recommend that every few months you take at least a week off from high intensity training. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper. The dumbest thing I ever heard anyone say was, “It hurts to train, but I have to workout.” (That was me by the way....) 
7. Poor hydration. Water is an often looked over ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. You will be hard pressed to drink to much water in a day. Drink up!!!
8. Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small...commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential. 
9. Lack of a proper warm-up/cool down.  Sure, argue all you want that when the shit hits the fan in life, you don’t get the chance to warm up. Very true, but a training session is not life. You are attempting to improve your athletic ability. You can’t do jack if you get hurt. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibilty will increase. Injuries will decrease. Your workout performance will improve dramatically.  
10. Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a persons athletic ability watching them perform a few simple tasks just within a warm-up. Why is it when I tell someone they should scale a movement or a rep count or the load, they don’t want to listen to me? The road to better athletic performance is a path easier travelled when you listen to an experienced coach. Trust me.

Sunday 12/13

WOD
Superset 1 (3 sets of 8 each):
Good Mornings
Med Ball Slams
Ab Rollouts

Superset 2 (3 sets of 8 each)
Alternating Lunge Jumps
Stability Ball Hamstring Curls
Knees 2 Elbows

- Cycle through movements in the order listed.  Example: 8 good mornings then 8 med ball slams then 8 ab rollouts...repeat and repeat again.  Then move on to the next superset and do the same.
- Supersets are not timed, but not more than 30 secs rest before moving to next exercise

Running (on football or IM field)
A. (10) 5 yard starts
- Position players start from steal jump
- Pitchers start with leg lift motion as if you were in the stretch. As soon as your lead foot hits the ground, start your sprint

B. 2 sets of (10) 30 yd sprints
- 9 seconds rest between sprints, 2 min rest between sets
- Each sprint is max effort

Friday 12/11

I know it's about to be finals time and you guys are going to be busy, but I still expect you guys to get your workouts in.  If you do feel that you are swamped, think of the workout as a study break...not to mention it'll give you a little extra energy once you're done.  Believe me, I know what it's like to get killed by finals, but I also know there is ALWAYS time to get a workout in.  Manage your time...


Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

WOD

7 Rounds of 7 each:
Hang Cleans (135 lb)
Inverted Row
- Scale hang clean weight as needed
- Just an suggestion... set up the inverted row on the opposite side of your platform near the mirrors.

...Then...

3 Rounds Max Pushups or Dips, your choice

4 x 8 Knees 2 Elbows (Controlled, no swinging)

Thursday 12/10

40 Times have been moved to 2 pm for position players and 2:30 pm for pitchers


Do this workout after you run your 40's...

Strength
3 x 4 Back Squat
- 8 Squat Jumps b/w each set (Air squat and jump as high as possible on each)
- 2+ min rest after squat jumps

WOD
4 Rounds:
30 Side-2-Side Jumps (15 each direction)
20 Box Jumps
10 Burpees
- Rest 1 min between rounds
...then
3 x 15 Back Extensions
3 x 8 each side Landmines
2x max front plank
2x max side plank left
2x max side plank right

Tuesday 12/8

Thursday at 10 am position players will run 40s, pitchers will run starting around 10:30.  I want you guys to have fresh legs for this so tomorrow is an optional day and Wednesday is still off.  Today was a pretty rough one so I understand if you want to take it off.  If you do decide to workout tomorrow, take it easy on the legs, I'd recommend a core day.

If anyone has a problem with running at the assigned times, let me know and we can figure out a time that will work for you.  That's all I have for now...

Monday 12/7

Strength
3 x 4 Hang Clean
...then
3 x 3 Deadlift
Set 1: 3 x 70% 1 RM
Set 2: 3 x 80% 1 RM
Set 3: 3 x 90% 1 RM

WOD

Three rounds for max reps of:
30 seconds – Thrusters (Barbell or DB, you choose the weight here)
30 seconds of rest
30 seconds – Burpees
30 seconds of rest
30 seconds – Hang Power Cleans (135 lb, no higher)
30 seconds of rest
30 seconds – Pull-Ups
Rest one minute

- Try and match your reps for each exercise all 3 rounds

Post: Hang Clean 4 Rep Max

Saturday 11/5

WOD
3 Sets of Overhead Single Arm Lunges (Alternating)

8 Each Arm Holding Single DB Overhead

Then...

6 Rounds:

10 Thrusters (65-95 lbs) (Make sure you reach full depth in the squat of the thruster)

10 Pullups

- 1 min rest between sets
- Compete each round against your partner(s)
- First group in the weight room, please post the workout

Friday 12/4

Strength
3 x 4 Back Squat
- Immediately after the set, do 8 alternating lunge jumps (4 each leg) as high as you can get

WOD

3 x 12 DB Walking Lunge (6 each leg and heavy db's)

3 x 6 Good Morning

3 x 10 Clapping Pushups

3x Max Front Plank

- Also add any additional forearm or core work of your choice

Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

- Give yourself plenty of rest between sets

- Try and land with your legs at a 90 degree angle, try not to let your hips sink lower than your knees upon landing

- Land softly (on the balls of your feet)

- Depth jump should be your strongest/highest jump, seated should be weakest

WOD

part A:

5 rounds:

7 Knees 2 Elbows

10 Pushups

rest exactly 3 min

part B:

3 rounds:

10 Burpees

10 KB/DB Swing - 45 lbs

rest exactly 3 min

part C:

5 rounds:

10 pullups

10 Goblet Squat - 60 lbs

Deadlift Max's

Day off tomorrow. I HIGHLY recommend you guys foam roll and ice your lower backs tomorrow if they are sore.  As a matter of fact, consider tomorrow a personal day where you take time to stretch, foam roll, ice any tender areas to aid the healing process.


Here are the results thus far for each guy.  If you do not have a number next to your name, it is because you didn't max and I didn't get a number for you.  If you want to max again on any of the lifts, let me know and we can do it before you head out for xmas break.  Overall, I'm pretty happy with the results and I feel that some of the guys who went down in weight may have been a result of fatigue from a previous workout...

The first number next to your name is your first max, second one is your most recent max, 3rd is the difference.  Black means increase in your max, red means decrease in your max.  Again, I feel some of the decreases are due to fatigue prior to maxing, so if you want to do it again let me know.

Barron	295	315	20
Bay	235
Bentz	355	400	45
Binder	385	385	0
Bogese	280	335	55
Burden	325
Calbick	375
Clements	315
Donnan	300	335	35
Early	205
Felix	385	375	10
Fink	315	335	20
Foster	285	325	40
Francke	225	315	90
Frasier	425	405	20
Grimshaw	335	315	20
Haaf	335	365	30
Hall	315	355	40
Heckerl	365	385	20
Hunter	395
Jackson	285	315	30
Jones	405	405	0
Keiser	315
Klimesh	340	365	25
Knowlton	365	390	25
Lawson	305	315	10
Lucero	285	405	120
Murphy	335	380	45
Paillet	295	315	20
Panozzo	345	365	20
Pappas	400	407.5	7.5
Robertson	405
Robusto	385	415	30
Rockafellow	325	385	60
Ryan	275	305	30
Schroller	325
Solomon	365	365	0
Spriggs	235	285	50
Stanton	235	285	50
Walden	285	305	20
Warren	285	305	20
Webb	235	265	30
Woodruff	235	265	30

Squat Max's

Here are the results thus far for each guy.  If you do not have a number next to your name, it is because you didn't max and I didn't get a number for you.  If you want to max again on any of the lifts, let me know and we can do it before you head out for xmas break.  Overall, I'm pretty happy with the results and I feel that some of the guys who went down in weight may have been a result of fatigue from a previous workout...
 

The first number next to your name is your first max, second one is your most recent max, 3rd is the difference.  Black means increase in your max, red means decrease in your max.  Again, I feel some of the decreases are due to fatigue prior to maxing, so if you want to do it again let me know.

Barron	285	285	0
Bay	265
Bentz	295	295	0
Binder	305	335	30
Bogese	275	315	40
Burden	275
Calbick	295
Clements		275
Donnan	235	285	50
Early	205
Felix	315	335	20
Fink	265
Foster	285	285	0
Francke	255	255	0
Frasier	385	355	30
Grimshaw	265	305	40
Haaf	335	300	35
Hall	290	295	5
Heckerl	335	300	35
Hunter	350	365	15
Jackson	255	275	20
Jones	400	405	5
Keiser	355
Klimesh	275	300	25
Knowlton	365	335	30
Lawson	285	265	20
Lucero	315	315	0
Murphy	315	365	50
Paillet	275	295	20
Panozzo	285	315	30
Pappas	325	355	30
Robertson	315	275	40
Robusto	305
Rockafellow	315	315	0
Ryan		305
Schroller	275	225	50
Solomon	315	305	10
Spriggs	275	275	0
Stanton	235	235	0
Walden	385
Warren	285	285	0
Webb	275
Woodruff	245	255	10

Tuesday 12/1

WOD
7-6-5-4-3-2-1 of:
Deadlift @ 150% of Bodyweight
Clean @ 75% of Bodyweight
Bench Press @ Bodyweight (Either barbell or DB equivalent)

- Scale weight as needed.  Really focus on form on the deadlift.  Don't do a weight if you are going to do reps with poor form
- Both hang cleans and power cleans are acceptable
- Cycle through exercises as you complete a set of each.  Ex. 7 deadlifts, 7 cleans, 7 bench press, 6 deadlifts, 6 cleans, 6 bench...

Post: WOD Time (if you scale at all, place a (*) next to your time)

Monday 11/30

Welcome back fellas.  We'll be running timed 40's on Thursday or Friday, I'll let you know tomorrow.  Also, agility drills will be added this week.  We will either meet one night to go over them or I will take video and post them so you guys can know what to do when I post these drills.

Strength
Hang Cleans
3 x 4
- Not a 4 rep max. Use a moderate weight and focus on moving the bar explosively
Front Squat
3 x 4
- Again, not a 4 rep max, moderate weight and focus on speed UP out of the bottom of the squat

WOD
10 Pullups followed by 30 secs rest
- Complete as many rounds as possible without breaking any set of the pullups
- If you are unable to complete 5 Rounds, break up as many sets as needed to reach 50 pullups (jumping is allowed after you break a set)

3 x 10 Stability Ball Hamstring Curls
...Superset the next 3 exercises...
3 x 10 Weighted Back Extensions
3 x 10 GHD Situps
3 x 30 Russian twists w/25 lb plate (15 each side)

Running
(8) 50 yd Full Recovery Sprints
- Don't start a sprint if you are at all fatigued from the previous

Post: Number of pullup rounds competed before breaking a set

Saturday 11/28

Make sure you get some work in today.  I'm not going to post a specific workout because I know some guys don't have access to a gym or all the equipment needed.  Be ready to hit it hard when you get back in town.  Get ready to buckle down every day to make sure you're getting your baseball work in and taking care of school.  Your goal should be to not miss a workout, hitting session, etc. for any reason and the way you do this is by managing your time.  See you fellas soon.

Wednesday 11/25

No strength or WOD work today or tomorrow.  Do the running that follows along with any additional work you want either Wednesday or Thursday.  Friday we will be back on a normal schedule.  Get out and do this running...

Running (After plyos and a thorough warmup...)
(5) 30 yd Sprints
(5) 5-10-5 Pro Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
- Each of these are to be done on full recovery.  Don't do a rep if you are at all fatigued from the one preceding it.

Tuesday 11/24

Couple things... I will continue posting workouts through the Thanksgiving break.  If you have access to the equipment required to do these workouts, do the prescribed workout.  If not, you guys are on your own for a few days, but be sure and get some work in during the break.  If any running is posted, you should be able to do it no matter where you are, so get this done.

We are moving into a new phase of the program, a more power specific phase.  We will be incorporating more explosive movements, if you have any questions be sure to ask me and I can come help you with these movements.  Also, as soon as you get back we will add agility workouts to the program so be ready for that when you get back.

Strength
Deadlift
5 @ 65% of 1RM
5 @ 75% of 1RM
5+ @ 85% of 1RM
- Do 10 (5 each leg) Explosive step ups upon completion of a set.  Rest 2 min after step ups.
- These are 3 different sets of 5.  1 RM = 1 Rep Max, get used to this terminology.  There is a chart in the weight room that gives percentages of 1 Rep Max which makes this process pretty easy.  If not, you guys are smart and can figure these weight out.  Base 1RM off of your last max effort lift.

WOD
4 x 8 Explosive Side-2-Side Jumps (4 sets of 4 each leg)
-Try and see how far you can go laterally.  Really load up between reps and explode of the plant leg)

Superset the next two exercises...
4 x 10 Step up to 1 legged RDL (4 sets of 5 each leg)
4 x 10 Pistols (4 sets of 5 each leg)
- Use the bench if you need support at the bottom of the squat, but only as support.

3 Rounds of as many clapping pushups as you can do.  After each round, hold a front plank for 1 min, then go on to the next round of pushups.

Monday 11/23

Strength
Hang Cleans
3 x 6
- 10 Alternating lunge jumps immediately following the set (5 each leg)
- Jump as high as possible each jump
- Rest 2 min after jumps

WOD
10 Rounds:
4 Pullups
4 Knees-2-Elbows
-Try and stay on the bar as long as possible

Running
(10) 100 yd sprints
-Start each sprint at the top of the minute
-Ex: If you finish a sprint in :15, you have :45 before starting the next

Post: WOD Time

Saturday 11/21

Strength
2 x 5 Hang Clean (Use a lighter weight (80% of 5 rep max) that provides resistance and focus on bar speed)
2 x 5 Front Squat (Again, a weight that would be about 80% of your 5 rep max and focus on form)

WOD

Partner Workout: DB Complex

Swings

Snatch Left

Snatch Right

Cleans

Thrusters

Pushups

High Pulls

Burpees

Partner 1 does 6 reps of each exercise...

Partner 2 does 6 reps of each exercise...

Partner 1 does 5 reps of each...

Partner 2 does 5 reps of each...

Partner 1 does 4 reps of each...

Partner 2 does 4 reps of each...

...

...

Partner 1 does 1 rep of each...

Partner 2 does 1 rep of each...

- If for some reason you don't have a partner... Rest as long as it took you to complete the previous round before you start the next

Running
(8) 5 yd. Starts
- Focus on quick short steps
...then
(8) 30 yd sprints
- Full recovery sprints
- This should mean at least 2 minutes rest between sprints... do not be impatient, make sure you are fully recovered between each sprint

Friday 11/20

Again... 40's have been cancelled for today due to weather

Strength
1 x 20 Back Squat
- Very light loading, shouldn't be something you struggle with too much.  Make sure you maintain form and get to parallel each rep

WOD
Tabata Day (:20 on :10 off)
Combo 1 (Alternating each movement until you complete each movement 8 times):
Side-2-Side Jumps
Box Jumps

Combo 2 (Alternating each movement until you complete each movement 8 times):
Pushups
Russian Twists w/25 lb plate

Thursday 11/19

Friday we will test 40 times again.  I will also go over some of the agility drills we will be adding starting next week and the week after Thanksgiving.  If we do not complete all the 40's, we will continue testing on Saturday.  Tomorrow I will post the different times for the testing.


Strength
Deadlift
3, 3, 1, 1
***Do not continue going up in weight if you feel you are losing form


WOD
Superset 1 (3 sets of 8 each):
Single arm/Single leg RDL
Explosive Med Ball Press w/partner
Landmines

Superset 2 (3 sets of 8 each):
DB Overhead Squat (4 each arm)
Stability Ball Hamstring Curls
Knees 2 Elbows


Post: 1 rep max deadlift

Tuesday 11/17

Strength
Hang Cleans
3, 3, 1, 1

WOD
3 x 8 KB Swings (Heavy)
3 x 8 Good Mornings
3 x 8 Pushup-Dip Combo
3 x 8 Inverted Pullup (feet elevated on physio-ball)
3 x 8 Back Extensions on GHD
3 x 8 Ab Rollouts
- Complete each exercise before moving to the next

Running
2 Sets of (10) 5-10-5 Shuttles
- Sprint 5 yards, return to start line, sprint 10 yards, return to start line, sprint 5 yards, finish at start line
- Focus on turns and accelerating after turns
- 20 seconds between sprints
- 2 min rest between sets

Monday 11/16

Strength
Back Squat
3, 3, 1, 1 (2 sets of 3, 2 sets of 1)

WOD
3 Rounds of 4 minutes on, 2 minutes off:
10 DB Thrusters (full squat to press...you choose the weight)
10 KB Chops or DB Chops, preferably KB
10 Pushups

Post
1 Rep Max Back Squat and Total Complete Rounds (partial rounds do not count)

Saturday 11/14

I'm out of town for the weekend so if you need anything give me a call or shoot me a text or email.  I'll be back sometime Sunday...

Position players... ideally these workouts are to be done after your hitting program.  If your scheduled time to hit is late in the evening on a given day, try to do these workouts earlier in the day so that you have at least an hour or two rest before you start swinging.  Just a hint: the morning is a great time to get these workouts done especially for you guys on campus.

Strength
5 x 5 Weighted Pullups
5 x 5 Weighted Pushups

WOD
5 Rounds:
10 Tire Flips + Burpee Box Jumps
- Alternate sets with your partner.  One partner rests while the other works.  As soon as one partner is done, the next one picks up with the flips
- Be sure to get your butt low on the tire flips (watch form on the video)
- Use the biggest tire we have in the visitors bullpen

...then, after about a 10 min rest...

(4) 200 m sprints
- 2 min rest between sprints

Friday 11/13

Strength
2 x 5 Deadlift
2 x 3 Deadlift

If possible, rest at least 30 min between deadlifts and running...


Running
(8) 40 yd sprints
- Full recovery between sprints
- This means do not start a sprint if you are fatigued at all
- 2-3 minutes between sprints

Optional WOD (To be done after running)
15-12-9
DB Thrusters (35 lb)
Pullups

Thursday 11/12

Strength
2 x 5 Front Squat
2 x 3 Front Squat

WOD
3 x 10 Renegade Rows (5 each hand)
- 1-2 min rest b/w sets

then...

5 Rounds:
10 KB Swings (55 lbs)
10 Overhead Squats (45 lb bar)
10 Overhead Lunges (45 lb bar, 5 each leg)

Post
3 rep max front squat and Metcon time

Wednesday 11/10

Rest day

This guys is sick...

http://www.youtube.com/watch?v=TWvIu7s-vIM

As much as I was laughing at this guy explaining these drills, a lot of you guys can benefit from these drills and tips on sprinting. (I don't like the turnover drill)

http://www.youtube.com/watch?v=qmErE5ogKJE

This guy knows a little about hitting.  Click on the different angles in the bottom right to listen to different clips.

http://www.usatoday.com/sports/baseball/nl/cardinals/albert-pujols-swing-graphic.htm#Close

I sent this one to a couple guys, this is also for hitters.  Take some time and check these out, if you know of a problem you have, watch how different guys execute that part of their swing.

http://www.chrisoleary.com/projects/Baseball/Hitting/ProfessionalHitterAnalyses/

Tuesday 11/10

Strength
2 x 5 Hang Cleans
2 x 3 Hang Cleans

WOD
Superset 1 (3 sets of 8 each):
Good Mornings
Med Ball Slams
Ab Rollouts

Superset 2 (3 sets of 8 each)
Alternating Lunge Jumps
Stability Ball Hamstring Curls
Knees 2 Elbows

- Cycle through movements in the order listed.  Example: 8 good mornings then 8 med ball slams then 8 ab rollouts...repeat and repeat again.  Then move on to the next superset and do the same.
- Supersets are not timed, but not more than 30 secs rest before moving to next exercise

Running
A. (10) 5 yard starts
- Position players start from steal jump
- Pitchers start with leg lift motion as if you were in the stretch. As soon as your lead foot hits the ground, start your sprint

B. 2 sets of (10) 30 yd sprints
- 9 seconds rest between sprints, 2 min rest between sets
- Each sprint is max effort

Monday 11/9

Strength
2 x 5 Back Squat
2 x 3 Back Squat

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (80% of last 5 rep max)
Pullups
- I don't want you to time this workout because I want you to focus on form for the deadlifts.  Try not to leave the bar on any of the pullup sets.

Post
3 rep max Back Squat

Sat. 11/7

Strength
3 x 3 Weighted Pushup
3 x 3 Weighted Pullup

WOD
On you own.  Choose a workout or movements we have done in the past and get some work in.

Fri. 11/6

Strength
3 x 3 Front Squat

WOD
3 x 8 Med ball presses w/partner
3 x 8 Med Ball Presses on GHD
Core and Forearm work of choice

- All med ball presses are max effort and explosive

Running
(12) 30 yd sprints
- Full recovery in between sprints...meaning you will be resting about 2 minutes between sprints

Thurs. 11/5

Strength

3 x 3 Deadlift

WOD

As many rounds as possible in 7 minutes of:

10 Pullups

10 Cleans @ 115 lbs (Hang or Power Clean)

Core

Landmines

3 sets of 8 each side

- Notice the use of my lower half in the video.  Be sure to pivot on the back side foot.  Add weight if you want, but don't go over 25 lbs.  Be explosive in this movement.

- There is a tool in the weight room that looks like a home plate... this is what you use for this exercise

Wed. 11/4

Day off.  Check back today.  I will be posting videos and information for upcoming workouts.  Keep working hard fellas.

Tues. 11/2

Strength
3 x 3 Hang Clean
-Bar cannot touch ground once you start the set

WOD
3 x 10 Weighted Back Extensions
3 x 10 Weighted Situps on GHD machine
3 x 10 Knees to Elbows
- All three exercises are to be done at a controlled pace, not for speed

Running
1 set of (10) 60 yd sprints followed by 1 set of (10) 30 yd sprints
- 2 minutes rest between sets
- 18 sec. rest between 60 yd sprints, 9 sec rest between 30 yd sprints
- These sprints are to be run at 85-90% each with an emphasis on long, powerful strides
- Do not cheat the rest, only allow yourself to rest the alloted time between sprints...

Monday 11/2

Strength
3 x 3 Back Squat

WOD (Changing metcon to wod (workout of the day) now since I don't plan on everyday being a timed metabolic workout)
4 x 8 Explosive Side-2-Side Jumps (4 sets of 4 each leg)
-Try and see how far you can go laterally.  Really load up between reps and explode of the plant leg)

Superset the next two exercises...
4 x 10 Step up to 1 legged RDL (4 sets of 5 each leg)
4 x 10 Pistols (4 sets of 5 each leg)
- Use the bench if you need support at the bottom of the squat, but only as support.

3 Rounds of as many clapping pushups as you can do.  After each round, hold a front plank for 1 min, then go on to the next round of pushups.

Sat. 10/31

Strength
3 x 5 Weighted Pushups (Plate on back)
3 x 5 Weighted Pullups (DB Between legs or ankles) (These are strict pullups, no kipping)

MetCon
4 Rounds:
20 Alternating Lunges w/45 lb plate held overhead (back knee must nearly touch the ground)
20 Box Jumps
20 Situps

Fri. 10/30

Strength
3 x 5 Front Squat

MetCon
Partner Workout:
Dumbell Complex... The first round, each partner will do 6 reps of each exercise. Second round, each partner will do 5 reps...Then each partner will do rounds of 4, 3, 2, and 1. This is to be done for speed, but as always, with a focus on form. In case you need a reminder, here is the list of exercises, they are to be done in this order.

Swings
Snatch Left
Snatch Right
Cleans
Thrusters (Deep Squat to Press)
Pushups
High Pulls
Burpees

I recommend doing a few of each during your warmup for a quick refresher.

Post: Individual Squat Weight and Team Metcon Time

Wed. 10/29

Day off

Wed. 10/28

I've gotten a couple messages from guys saying they need a few more days rest before they get going again with the strength program.  My suggestion is to take a few days rest if you need it, but if you are ready to get going again, let's jump back into it.  Consider the rest of this week optional if you need the rest, but next week be ready to do work.


Strength
3 x 5 Deadlift
3 x 8 Good Mornings


MetCon
100 Pushups
-Every time you touch the ground, run a 30 yd sprint and resume pushups until you complete 100.
-For example...50 in a row, touch the ground, sprint, 20, touch the ground, sprint, 20, touch the ground, sprint, 10, done.


Post Deadlift weight and MetCon time

Tue. 10/27

Strength
3 x 5 Back Squat

MetCon
4 Rounds:
10 Overhead Squats
10 KB Swings
10 Pullups

Post-Workout
STRETCH AND/OR FOAM ROLL

Post: Squat Weight and MetCon Time

Day Off

1 more day til game 4 of the fall world series...

Until then, this is a pretty funny video made by a very respected powerlifting coach.  His name is Mark Rippetoe, I think I put a post up a while back with a bunch of his quotes on there...hilarious

Video

Wednesday 10/21

Strength
2 x 20 Back Squat
- Rest 3 min between sets
- Make sure you're getting to depth each squat
- YOU decide on the weight

Metcon
4 Rounds:
10 Pullups
10 Knees 2 Elbows
- Try and stay on the bar as long as possible without coming to the ground

Tuesday 10/20

Strength
3 x 6 (each leg) Explosive Step Ups
-2 min rest between sets

MetCon
3 Rounds of 15 each:
Hang Cleans (115 lb)
Inverted Row
- Scale hang clean weight as needed
- Just an suggestion... set up the inverted row on the opposite side of your platform near the mirrors.

Monday 10/19

Day off because of Fall World Series.  Back at it tomorrow...

Sat 10/17

Optional workout...

MetCon
21-15-9
Pullups
Overhead Squats

Thursday 10/15

Be sure to get a good warmup in beforehand.  Each sprint should be max effort...

Running:
Repeat this set 4 times...
50 m
Rest 1 min
100 m
Rest 1 min
200 m
Rest 2 min

Tuesday 10/13

Strength

2 x 3 Front Squat

2 x 3 Back Squat

- 2 min rest b/w sets

MetCon

3 x 12 DB Walking Lunge (6 each leg)

3 x 6 Good Morning

3 x 10 Clapping Pushups

3x Max Front Plank

- Nothing is timed

Monday 10/12

Position guys: Here is your workout schedule for the week...
Mon - On
Tues - On
Wed - Off
Thurs - On
Fri - Off
Sat - On
Sun - Off
Looks like we'll just have to make slight changes for the last couple weeks of the fall season, but I'll keep you posted.


Just a reminder... try and workout a few hours before practice.  Don't workout before practice if you're only going to have a short time to recover before practice starts.


Strength
3 x 5 Hang Clean
- Weight can not touch the ground mid set
- Go a little lighter than your 5 rep max and work on explosiveness


MetCon
15-12-9
KB/DB swings (45 lbs)
Burpee Pullups

Thursday 10/8

Strength

None

MetCon

5 rounds of:

4 sets of the following... 5 pullups, 10 pushups, 15 squats

Each round has an alloted 4 minutes of work. The faster you finish, the longer you are allowed to rest.

Example #1: Zack finishes 4 sets of (5 pullups, 10 pushups, 15 squats) in 2:45. He has 1:15 rest before he starts the next round.

Example #2: David finishes 4 sets of (5 pullups, 10 pushups, 15 squats) in 3:45. He has :15 rest before he starts the next round. Good luck finishing the next round in 4 minutes David...

If any round exceeds 4 minutes, add 10 burpees to the end of the WOD.

Jumping pullups are allowed but DO NOT JUMP FROM BOXES.

Wednesday 10/7

Rest Day

Giving the position guys an extra day off today. Pitchers, if you feel the need to get another workout in, go back and pick a workout that you want another shot at.

Everybody's been working their balls off and I know some guys are pretty beat up so that's why I'm giving you this day off. I highly recommend taking care of any injuries or soreness that you have. Again, the foam roll should be your best friend...

Have a good day off. Get ready to get back after it tomorrow.

Monday 10/5

Strength

3 x 6 (each leg) Explosive Step Ups

- Rest 1 min between sets

- Watch the video... don't have to go bare foot... each jump is MAX EFFORT

MetCon

3 x 8 1 arm/1 leg RDL

-then-

Alternate Tabata Squats and Pushups

- 2o sec work followed by 10 sec rest, 8 sets of each exercise

Sunday Rest Day

On days that we have a lift and practice... if you plan on lifting before, try and make it at least 3 hours before practice. You need to give your body plenty of time to rest after a workout before you step on to the field. Otherwise, you put your body under a lot of stress in a shorter amount of time which can really wear on you.

We need to do a better job taking care of our bodies. I talked during our first meeting about knowing the difference between soreness and injury. If you feel like it's more than just soreness, let me know and we'll address it. Guys that already know they have injuries, you should be icing several times during the day, not just after lifting or practice. A lot of your recovery falls on your shoulders.

Foam rolling and stretching are huge to your guys physical health. Make sure you are doing these things daily away from the field. If you don't have a foam roller, either use one we have out at the field, or hop in the training room and use one of theirs. Might not be a bad idea to pick one up for yourself.

Rest Day (10/2/09)

See you guys out at practice. I will leave yesterday's workout up all day for pitchers who have yet to do it.

Results from 9/30 (Side2Side/SDHP and Pullups)

MetCon

Felix 2:40

Frasier 2:41

Grimshaw 3:22

Robusto 3:27

Francke 3:32

Woodruff 3:38

Hall 3:40

Calbick 3:47

Knowlton 3:48

Clendenning 4:02

Pullups

Jackson 108

Robusto 87

Lawson 76

Haaf 68

Clements 64

Heckerl 61

Keiser 60

Felix 58

Pappas 56

Grimshaw 54

Thursday 10/1

Strength

None

MetCon

3 Rounds:

15 DB Hang Cleans

15 DB Push Press

15 Pushups

- Use same DB's for cleans and presses

- Choose DB weight between 30-45 lbs

9/28 Results (OH Lunge/KB Swing)

Hunter 2:28

Felix 2:37

Knowlton 2:48

Grimshaw 2:53

Frasier 2:55

Jackson 2:59

Donnan 3:00

Calbick 3:02

Robusto 3:04

Bentz 3:06

Wednesday 9/30

Strength

3 Rounds:

Max Pullups

- Rest 2 min between sets

- Kipping is allowed, Jumping is NOT

MetCon

5 Rounds:

20 Side-2-Side Jumps

10 Sumo Deadlift High Pulls (95 lbs)

- 10 side-2-side jumps each leg

Tuesday 9/29

Rest Day

New schedule for position players looks like this...

Monday - On

Tuesday - Off

Wednesday - On

Thursday - On

Friday - Off

Saturday - On

Sunday - Off

This schedule will continue for the next 4 weeks we are in our fall season.

I want Tuesdays to be a day of complete rest. Maybe some stretching or foam rolling, but do not pick up a weight or do anything strenuous. Your bodies need this full day off to recover.

Keep me informed on how you guys' bodies are feeling. If you are really starting to feel run down, let me know and we will talk.

Pitchers - I just posted your running schedule. Day 1 is the first day you run after your previous start. Day 2 is the in between day, and Day 3 is the day closest to your next start. The workouts are progressively more explosive leading up to your start/day you pitch. Let me know if you have any questions...

Monday 9/28

Strength

None

MetCon

3 Rounds:

20 Overhead Alternating Lunges (45 lb plate)

20 KB/DB Swing (45 lbs)

Friday Results

Robusto 4:15

Jackson 4:43

Walden 4:57

Felix 5:15

Paillet 5:31

Hall 5:41

Francke 5:42

Grimshaw 5:50

Clements 6:09

Lawson 6:14

Saturday 9/26

Strength

3 x 3 Hang Clean

- Bar can not touch the floor in the middle of a set

MetCon

3 Rounds:

Body weight back squat

- As many reps as possible in 30 seconds, rest 1 minute

- Load the bar with your body weight, ex. I would do my squat with 195 on the bar because currently that is what I am weighing.

- I would rather you get 7 legit squats in one round than 15 half ass squats

- Post total reps

- If possible, rest at least 30 min - 1 hr between this and today's running

Running

2 Rounds:

(10) 30 yd sprints at 80-90%

- As soon as you cross the 30 yd mark, get back on the line and sprint back

- Rest 2 min between sets

- To be done with cleats on grass

Max Day Results

Deadlift:

Frasier 425

Jones 405

Pappas 400

Hunter 395

Robusto 385

Felix 385

Walden 385

Binder 385

Calbick 375

Squat:

Jones 400

Frasier 385

Walden 385

Knowlton 365

Keiser 355

Hunter 350

Heckerl 335

Haaf 335

Pappas 335

Felix 315

Murphy 315

Friday 9/25

Strength

6 sets of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

- Give yourself plenty of rest between sets

- Try and land with your legs at a 90 degree angle, try not to let your hips sink lower than your knees upon landing

- Land softly (on the balls of your feet)

- Depth jump should be your strongest/highest jump, seated should be weakest

MetCon

7 Rounds:

7 Burpees

7 Pullups

7 Box Jumps

Thursday 9/24 - Rest Day

Day off... I'm going to leave the deadlift/squat numbers up for the pitchers who didn't get a chance to do their maxes yesterday.

Lately I've seen a lot of lifting without your assigned partners. For the most part, guys have been letting me know that this will be the case on a particular day which I appreciate, but the rate at which this is occurring is unacceptable. I see it as a lack of effort as partners to find a time that works for the both of you. Sure, there are going to be scheduling conflicts, but I'd be willing to bet that there is a 30-45 minute window every day that you guys could meet up in the weight room. Call me crazy...

Let's get this situation cleaned up. We assigned partners for a reason, it wasn't just a random selection. Dave took time to decide which pitchers should work together and I took the time to organize the position players in a way I thought would benefit every player. I understand there will be occasions where you guys simply can't lift together on a certain day, but this should happen no more than once every couple weeks. Ask yourselves if you're really trying to meet in the middle with your partner on the days you haven't lifted together... I'm willing to bet I know the answer.

Position guys... during the fall season, we're going to be cutting down on lifting days per week. We will lift 4 days a week starting next week. We will have one day during the week that is completely off. It's looking like we'll be practicing Friday-Monday. It's not set in stone yet, but here's a question for you guys: Would you rather have Tuesday off (chance to recover after practice and lifts) or Thursday off (chance to enter the practice week fresh)? I want you guys to post your answer to the comments and it will be a majority vote for which day we get off.

We're also going to be integrating more sprint/explosive/rotational power movements as we move through the fall, just a heads up.

Have a good day off fellas, I'll be posting an article here in a bit so stay tuned.