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, November 16, 2009
Sunday, November 15, 2009
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)
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)
Friday, November 13, 2009
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
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
Thursday, November 12, 2009
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
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
Wednesday, November 11, 2009
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
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
Tuesday, November 10, 2009
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/
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/
Monday, November 9, 2009
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
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
