T Nation

5/3/1 While In Season Baseball training


#1

My friend and I are seniors in high school and it's baseball season. Our practice is currently 5x a week.

From 3:30 to 4:45, half the time is spent with batting drills, and the other half is a circuit of 7 upper body lifts (45 seconds a station), and then 7 lower body/ab lifts (45 seconds a station.) From 4:45-5:30 we then do some field work and conditioning. This will be the schedule til snow clears up.

I was thinking about using this workout routine after baseball practice on Mondays and Thursdays to build some strength and keep our Rotator Cuffs healthy.

Monday:
Agile 8 (Warm-Up)
Deadlift 5/3/1
OHP 5/3/1
Pull-Ups 25 total reps
Face Pulls w/ rotation 100 reps

Thursday:
Agile 8 (Warm-Up)
Squat 5/3/1
Bench Press 5/3/1
Chin-Up 25 total reps
Face Pulls w/ rotation 100 reps

What do you guys think? What would you change? Thanks in advance for the help.


#2

I wouldn’t do 5/3/1 reps for two of the main lifts in the same workout. I’m positive Jim has a two day/week template in Beyond. But if you were to stick with this exact template, I would have one of the two lifts for the training day be 5/3/1 rep scheme, and the other follow something 70-75% of TM for 5x3. And then the next week, switch which lift is 5/3/1 and which is 5x3 at 70-75%


#3

what’s your reasoning behind this? And in his 5/3/1 for Athletes, this is the exact template he recommends, two 5/3/1 lifts a day.


#4

I disagree with not hitting reps with the above scheme. One’s upper, one’s lower so there shouldn’t be any problems. Plenty of templates in the books that allow for it.


#5

[quote]TX iron wrote:
I disagree with not hitting reps with the above scheme. One’s upper, one’s lower so there shouldn’t be any problems. Plenty of templates in the books that allow for it.[/quote]

I have decided to change one day to weighted pullups 3x5, and the other day being bodyweight pullups to failure.

Also, I will probably change the second day of face pulls to rear delt raises.

What do you guys think of these changes?


#6

[quote]joshjacobs wrote:

[quote]TX iron wrote:
I disagree with not hitting reps with the above scheme. One’s upper, one’s lower so there shouldn’t be any problems. Plenty of templates in the books that allow for it.[/quote]

I have decided to change one day to weighted pullups 3x5, and the other day being bodyweight pullups to failure.

Also, I will probably change the second day of face pulls to rear delt raises.

What do you guys think of these changes?[/quote]

Both face-pulls and rear delt raises are great exercises, I plan on focusing the bulk of my upper body assistance work on improving shoulder health as well. Personally instead of doing a few sets of pull-ups to failure, I’ve always been a fan of doing multiple sets well shy of failure. If your worried about shoulders take a neutral grip if you can. As an alternative, you could always row on bench day and weighted/bw pull-ups on press day.

Of course, make sure anything you do outside the realm of your coached training is approved of by your coach.


#7

[quote]TX iron wrote:

[quote]joshjacobs wrote:

[quote]TX iron wrote:
I disagree with not hitting reps with the above scheme. One’s upper, one’s lower so there shouldn’t be any problems. Plenty of templates in the books that allow for it.[/quote]

I have decided to change one day to weighted pullups 3x5, and the other day being bodyweight pullups to failure.

Also, I will probably change the second day of face pulls to rear delt raises.

What do you guys think of these changes?[/quote]

Both face-pulls and rear delt raises are great exercises, I plan on focusing the bulk of my upper body assistance work on improving shoulder health as well. Personally instead of doing a few sets of pull-ups to failure, I’ve always been a fan of doing multiple sets well shy of failure. If your worried about shoulders take a neutral grip if you can. As an alternative, you could always row on bench day and weighted/bw pull-ups on press day.

Of course, make sure anything you do outside the realm of your coached training is approved of by your coach.[/quote]

Thanks for the great reply. I think I’ll keep the two days of Pulls (Maybe do one day chins, one day pulls, but I like the idea of not going to complete failure) because in our circuits, we do multiple rows. And it’s not so much that we have bad shoulders, its just that after a long day of batting and throwing they can become sore, and with the added pressing, it’s just a smart idea to attempt to take care of them. Thanks again!


#8

I won’t get into everything that is wrong with timed circuits for athletes - I’ll leave that meatball for someone else.

Your plan is fine. I wouldn’t lay any assistance work in concrete though. Change that up as you need to and see fit. Too many people want a “forever template” but the reality of the situation, of training, of life makes this quest one of complete failure.

Make sure you are doing plenty of low back and ab work, especially for the opposite side of your body (relative to you throwing and batting). Do jumps and throws and train like a goddamn athlete! Baseball is an untapped market for strength training so set the standard and make those fuckers drug test you and prove em wrong.


#9

[quote]Jim Wendler wrote:
I won’t get into everything that is wrong with timed circuits for athletes - I’ll leave that meatball for someone else.

Your plan is fine. I wouldn’t lay any assistance work in concrete though. Change that up as you need to and see fit. Too many people want a “forever template” but the reality of the situation, of training, of life makes this quest one of complete failure.

Make sure you are doing plenty of low back and ab work, especially for the opposite side of your body (relative to you throwing and batting). Do jumps and throws and train like a goddamn athlete! Baseball is an untapped market for strength training so set the standard and make those fuckers drug test you and prove em wrong. [/quote]

I don’t like complex’s either, that’s why I want to do additional work. I’m assuming you’d prescribe jumps before the lower body 5/3/1 lifts, but how would you program the throws? Thanks for the advice!


#10

I think you are confusing CNS and speed training and common “bodybuilding” myths. You don’t do “upper body” plyos for upper body stimulation. Throws are total body. As are jumps.

Look bigger picture and DO NOT be bamboozled by the slight of hand. Also, if I were a baseball player Id train year round with SS bar, trap bar and FBall bar. Especially with the off season lasting 3.5 minutes. Also, rope work with sled, slow an/low back work and just getting strong as fuck without resorting to marathon training. In other words, efficient reps. Fast, clean reps.