Workout friday 2/22/13
Lower body
Squats 135lbs 3x8
Reverse Lunges 95lbs 3x8
Romandia Deadlifts 115 3x12
Cable chops 25 lbs (I think) 2x10
vallslide ab work supersetted with ham curls 3 sets each
Comments: squats felt crappy. had trouble getting depth and had a little right hip discomfort. Everything else felt solid.
Next workout sunday upper body. I’m gonna try and hit a PR on the Db bench presses.
Change of plans. Did a full body workout because I’m going to practice my fielding tomorrow and cant lift.
Wokrout 2/24/13
Hex bar Deadlift 315lbs 3x3
weighted pushups with heavy vest 1) 13 2) 10 4) 9
1 arm rows 3x12 supersetted with single leg TRX assisted pistol squats 3x10
rotator Cuff work
Sprints and rotational med ball throws
Comments: Good workout. I’m gonna have to start working out 3 times a week full body instead of my 4 times per week upper/lower split because of all the baseball. Next workout tuesday upper body.
Workout 2/26/13
Upper Body
upper body pre-hab (shoulder dislocates, banded no money, band pull a parts etc.)
DB bench
65lbs each hand 1) 11 (+1 rep PR) 2) 8 3) 60lbsx6. I wish I could go heavier with these but I’ll take a rep PR. I progress very slowly with these. I can definitely press more weight than I can actually get into the correct position without shoulder discomfort. I’ll try for the 70’s next week.
Half kneeling Landmine press
75lbs 1) 12 2) 12 3) 10 4) standing dropset
Seated row
85lbs 3x12
Facepulls supersetted with tricep pushdowns.
bunch of sets. Didn’t really keep track of these
Anti rotation cable chops
2 sets
Vallslide ab work
4 sets
Comments: Great workout. Everything felt good. I’ll try to get lower body session in before the weekend. Most likely will be friday because I’m hitting tomorrow and thursday.
I’d love to hear advise/ feedback on my training from you guys.
Got my work done in school today so I was able to lift tonight.
Workout 2/27/13 Lower Body
Lower body prefab/ dynamic warmup
Box Squats
Rear foot elevated (bulgarian) split squats
Romanian Dead Lifts
135lbs 3x8
pull throughs 50lbs 5x15
Comments: Okay workout tonight. Box squats felt a little sloppy at times but were for the most part find. Going to hit tomorrow and do some
upper body work friday.
Workout 3/1/13 Upper body
upper body pre-hab band work
Pullups
Half kneeling landmine press
80lbs 2x10 3) standing drop set with 85lbs
Reverse cable crossovers AKA scarecrows
25lbs 1)10 2) 9 3) 8 4) 20lbs x10
Arm work/ cuff work
Comments: Good workout. I kept it nice and quick and felt strong. I’m heading into March so iIm clsoe to the season. I’m going to start hitting even more often than I have been. My next post will be my my march training template
Training Template for March until season starts
Three non consecutive days per week.
All three sessions are full body.
All sessions will have the 4 basic movements (squat, hinge, push, pull) and a core exercise at the end.
I will probably lift Tuesday, Thursday and Saturday or sunday. My training will probably look something like this and I will try to follow this as closely as possible. These exercises are not listed in any particular order. I will do extras at the end if I have the energy and time.
Tuesday
Squat: Box squat
Hinge: Pull throughs
Push: Db bench press (varying inclines)
Pull: Reverse Cable Flies/ TRX Y’s
Core: Anti-rotation core chops
Extras
Thursday
Squat: Bulgarian split squat
Hinge: Romandian Deadlifts
Push: Landmine Press
Pull: facepulls
Core: Vallslide rollouts
Extras
Saturday/ Sunday
Squat: Reverse lunges
Hinge: Single Leg RDL’s
Push: TRX feet elevated pushups
Pull: TRX Inverted Row
Core: TRX Core exercises
Extras
My school team baseball practices are on Sunday, Monday and Wednesday. I will hit Friday, Saturday and Sunday on my own
Please leave comments, questions or suggestions. I would really appreciate them.
Hey man, I’m a collegiate baseball player currently and it looks like your on the right track. I personally train fairly similar to powerlifting as I hope to compete in powerlifting soon, but Ive also soaked up everything I could learn from guys like defranco and cressey. Along with the previous advice thats been said about putting a high priority on mobility, prehab, etc which you seem to do, I would add dont be afraid of training freaking heavy. Over the past year I added 100 lbs to my squat (lots of newbie gains from 295 to 425) by gaining 10 lbs bodyweight, and training strongman and powerlifting, and my 60 time dropped from a 7.1 to a 6.8 with zero sprint workouts. Dont go crazy training like a powerlifter, but strongman and powerlifting work will carry over big time.
Also like previously stated before, sprints are always better than distance work. A baseball play only lasts a matter of seconds so train the energy systems used in a game.
I may have missed it, but I dont see a whole lot of tuggin in your training, hit your lats and upper back hard.
Last thing is I see almost no isolation work in your training, and while maybe not necessary, i’ve found a few sets of high rep band pushdowns and db curls a week do wonders for my elbows
@irkweintraub
Thanks a lot for the advice. I’ll definitely add in the curls/ pushdowns at the end of my workouts twice a week. I have had some elbow problems in the past so hopefully those can help to prevent any future elbow issues. If not, bigger arms never hurt to have, right?
As for the pulling, I have three horizontal pulling variation in there and no vertical pulls. The reason for this is that last year my elbow started to get cranky by april and pullups might exacerbate those elbow issues. I think I have plenty of pulling in there overall with the inverted rows, facepulls and the reverse flies.
Good luck in your season!
I wanted to start following my program today but I forgot my TRX at home like an idiot. I will start my program for real on Tuesday. I still got a great workout in.
Workout 3/3/13 Full body
Lower body prefab/ upper body prefab/ Dynamic warmup
Reverse Lunges
115lbs 3x8
Single leg Romanian deadlift
65lbs 3x10
Pushups variations
Regular 1) 20 2)18
Close grip 1) 10 2) 8
Diamond 1) 7 2) 6
Total: 69
Single arm cable row
57.5 2x12 1x10
47.5x15
Vallslide core exercises
Extras: curls/ pushdowns
Comments: great workout. I should have done some rotator cuff work but oh well.