Since baseball season is still in full gear, and I also need time to sprint, practice, and play, I think going with a full body, two day, oly lifting routine is what suits my goals, especially since I’m now looking to faster. For a 2 day split, my idea is to lift Monday and Thursday, sprint on Tuesdays and Fridays, and my games are usually on Wednesdays and Sundays. I typically practice hitting everyday unless I have a game, and I long toss M/W/F and do my JOBE rotator cuff exercises on the off days. Since baseball is not high intensity, I don’t think I’ll run into overtraining. Any comments on if this can work or not?
JOBE is what?
(Forgive the ignorance)
Sorry mate not an expert on baseball -
(Presuming it’s strength work …)
Do you actually need extra rotator cuff work during the season?
Why not try sprints and weights on the same day? then you would have more time for hitting or a light-day or something. You might want to keep your intense activities on the same day – ie sprints and lifts, just so you dont overtrain with 4 days of intense workouts.
careful buddy baseball can be deceptivly hard on the body. i dont envy a baseball athletes and his schedule good luck maybe a little experimenting will give you the answers you seek.
James, I think experiementation is the route I’m going to have to take. I’ll definitely add sprints and lifts to the same days though so my CNS won’t be nearly as taxed.
For those of you wondering, JOBE exercises are rotator cuff work created by Dr. Frank Jobe, the first doctor to ever perform Tommy John surgery. The specific exercises can be found by searching the web. I’ve found that when doing JOBE exercises that my throwing power and distance has increasedm so I still do them inseason. Also, they are very good at preventing injuries, and the rotator cuff and shoulder as a whole are at risk for injury throughout the baseball season.
My new theoretical split is:
Sunday: Game
Monday: Lift, Sprint, Hit, JOBE,
Tuesday: Hit, toss
Wednesday: Game, JOBE
Thursday: Lift, Sprint, Toss
Friday: Hit, JOBE
Saturday: Toss
Any other comments are welcome.
Does anyone have any good 2 day splits, I guess an inseason one would work out well.