sat july 24
jump rope 2 min
stretch checks
warm up runs 3
sleds:
5x15yd
5x22.5yd
5x30yd
r: wb, 3 min
a. hammy curls 3x10,8,8@130,140
a. bb biceps curls 3x10,8,8@65,70
a. skull crushers 3x10,8,8@60,65
b. pogo jumps 3x12,10,10@85
b. bentover raise 3x12,10,10@17.5
b. 2 min abs
light stretch
quad flexes 2x15,12
sun july 25
4 min jog
stretch checks
3 build ups
50 baseball throws
swings
grass tempo:
-1,1,1
1,2,1
1,1,1
1 min jump rope
a. cleans 5x7,5,3,3,3@170,180/175,180/175
a. incline bench 5x10,8,6,6,6@135,145,145/140
a. seated high row 5x10,8,6,6,6@115,125,125
b. reverse hyper 3x8,6,6@50,60
b. side cable pull downs 3x12,10,10@30,35/30
b. medball throws 2x100@12
light stretch
notes:
-im feeling some tightness in my lower back now, and my pcl knee is still kind of bothering me. i have a baseball camp from wed-sat so thatll be some lower intensity stuff for me to recover (the camp is why ive started throwing and swinging a little)
-my initial strength doesnt seem to have depleted since before going to track camp and vacation, but my stamina seems to have as after the first set and the first few reps of the second set i was exhausted :p, gotta work my work capacity back up
mon july 26
4 min jog
stretch checks
3 build ups
baseball swings
2 starts from jump position r:3’
2 build ups to top speed r:3’
2 runs to top speed r:5’
erg warm up 2:30
a. high cable twists 5x12,10,8,8,8@35,40,45
a. sit ups 5x12,10,8,8,8@65,70,75#
a. side bends 5x12,10,8,8,8 each@80,85,90
a. stomach vacuums 5x5
light stretch
some jump roping
tues july 27
warm up jog
stretch checks
3 build ups
flipping prac
10 baseball throws
plyos 100 contacts
grass tempo:
-1,1,1
1,2,1
-1,1,1,1
1,1,2,1
1,2,2,1
1,2,1,1
1,1,1
-1,1,1
1,2,1
1,1,1
marching a’s 3x100yd r:wb
human flags 3 each
1 min jump rope
depletion push ups 50,20,15
depletion pull ups 16,8,6
a. ab rollouts 2x6
a. curl 21@40#
light stretch
notes:
-i leave for yale baseball camp on thursday and will be gone til saturday
-i would make tomorrow just an offday, but i wont be able to hit the gym for 3 straight days and im not sure how the baseball camp will be structured. ill just do a couple exercises tomorrow to try and prevent any hypertrophy loses, but my core and chest are very sore, and theres enough running at most baseball camps i dont think i need to worry too much about any speed loses or the such
wed july 28
4 min warm up jog
stretch checks
3 build ups
back flip
baseball swings
1 min jump rope
a. squat 5x5@275#
a. db biceps curls 3x10@35
a. stomach vacuum holds 2x10
b. single leg calf raises off ledge 3x10@90
b. side shoulder raise 3x10@20#
some more jump rope
light stretch
microstretch
notes:
-my pcl knee felt very sore in the back today so ive iced twice and will keep an eye on it
Thurs July 29
I’m at baseball camp. We did a showcase day and some defensive work. My pcl knee is very sore. I ran two 60s today. My times were incredibly crappy but everyone at the camp was saying thy their best times were usually three tenths faster. I ran 7.20 and 7.27 which are my two slowest ever. I’ll just hope it was the conditions and soreness combining nd not me actually getting slowr
Fri July 30
Had two games and some hitting sessions. My knee was very sore and I iced it a couple times. Now it’s not really painful but it’s pretty stiff
sat july 31
home from baseball camp. had one game today. hamstring is very tight and sore, but no more sharp pain. i will take a couple days of microstretching it and icing it and off from speed work and hamstring exercises then see how it feels later this week
sunday aug 1
2 min jump rope
a. bench 5x5@170/165/160
a. lat pull downs (wide grip) 4x8@115
b. medball throws 2x100
c. 2x10:
-db incline bench 50,45/40
-one arm row 60,55
-tri ext 50,45
-biceps curls 30,27.5
-lateral raise 20,17.5
-incline flys 22.5,20
10 min jog
light stretch
microstretch around left knee
ice and massage
notes:
-i forgot to weigh in this morning, i will weigh in tomorrow morning
-knee felt great today, still tight during stretching but i couldnt even notice it just walking around and jogging
-i used an upperbody circuit a friend sent me, it was brutal but i will be going to ca in a week and will have very limited gym access, so i’m gonna try and work extra hard this week
mon aug 2
weigh in -> 145 lbs
4 min jog
stretch checks
grass tempo:
-1,1,1
1,2,1
1,1,1
human flags 5 each side
2:30 erg warm up
a. squat 5x5@280#
a. single leg calf raise off ledge 5x10@85#
r: 3 min
b. quad flexes 3x12
b. ab rollouts 2x10
b. stomach vacuums 1x10@hold
light stretch
hammy recovery stuff
hot tub
wed aug 4
2 min jump rope
stretch checks
sleds:
1x5yd
1x10yd
1x15yd
1x20yd
1x25yd
1x30yd
r:wb
a. bench 5x5@165#
a. lat pull downs (wide grip) 4x8@115#
b. medball throws 2x100@12
c. 2x10:
-db incline bench 45,50#
-one arm row 60,65
-tri ext 50,50#
-biceps curls 30,30
-lateral raise 20,20
-incline fly 22.5,25#
-db shoulder press 25,30
-seated row 110,110
-bench dips bw,bw
-bentover raise 15,15
light stretch
hammy recovery stuff
notes:
-sleds were just testing out the hamstring, felt pretty good. little twinge at first but it went away. ill try a full fleged speed sesh next corresponding day
thurs aug 5
4 min jog
stretch checks
pre race prep
grass tempo:
-2200m circuit
human flags 5 each
2:30 erg warm up
a. clean 5x3@185
a. stomach vacuums 3x15
b. single leg calf raise off ledge 3x10each@85#
b. quad flexes 2x12
c. hamstring curls warm up
c. rdl warm up
c. reverse hyper warm up
hamstring recovery stuff
light stretch
notes:
-all the warm up stuff was just to test out the hamstring. it felt tight during the rdl’s and the hamstring curls felt iffy, but all the other exercises felt fine
fri aug 6
4 min jog
stretch checks
pre race prep
grass tempo:
1000m circuit
plyos 100 contacts
marching a’s 3x100yd
jump rope 1 min
a. high cable twists 5x12,10,8,8,8@35,40,45#
a. sit ups 5x12,10,8,8,8@70,75,80
a. side bends 5x12,10,8,8,8@80,85,90#
a. stomach vacuum holds 5x5
light stretch
hamstring stretching and ice
notes:
-felt a burning sensation in my shins when doing some plyos, ill have to watch out for shin splints me thinks
sat aug 7
2 min jump rope
sleds:
5x15yd
5x22.5yd
5x30yd
r:wb,4/fr
a. bench 5x5@170#
a. lat pull downs (wide grip) 4x8@120
b. 2x10:
-db incline bench 50,55#
-one arm row 60,65
-triceps extension 55,55
-biceps curls 30,35
-lateral raise 20,22.5
-incline fly 25,27.5#
-db shoulder press 25,30#
-seated row 110,115#
-bench dips bw,bw
-bentover raise 15,17.5#
c. stomach vacuum variations 1x15
light stretch
4 min jog
stretch checks
pre race prep
grass tempo:
-1000m circuit
-2200m circuit
2:30 erg warm up
a. clean 5x3@135/145/155/165/170
a. medball throws 4x50@12#
b. rdl 3x10@135
b. single leg calf raises off ledge 3x10 each@90#
light stretch
ice back of left knee
notes:
-i notcied that when i catch my power cleans my legs spread out as opposed to catching it lower in a front squat position, so i worked on my technique today
Tue Aug 10
4 min jog
stretch checks
3 build ups
warm up jumps
human flags 5 each side
road tempo:
-20sec,20,20
20,40,20
20,20,20
r:half what u ran, 20 sec, 3 min
-20,20,20
20,20,20
r: half what u ran, 20 sec
a. depletion gate pull ups 10,8,6
a. one leg alt squats 2x90 sec@bw
b. depletion push ups 47,16,12
b. walking up steep hill 2x90 sec
c. curl 21@band
light stretch
wed aug 11
4 min jog
stretch checks
pre race prep
road hills:
1x5x~40 yd
r: 90 sec, 4 min
1x5x~40 yd
r: 2 min
a. seated rows 3x10@band
a. side shoulder raise 3x10@band
b. 2 min abs circuit
light stretch
thurs aug 12
4 min jog
stretch checks
pre race prep
road tempo:
-2,2,2
2,4,2
2,2,2
-2,2,4,2
full body circuit
full body circuit
notes:
-i didnt really keep track of the exercises i did, but i tried to hit each muscle group at least a little. i actually got free weights access in the second session, but the heaviest dumbbell was 45lbs, so i still couldnt do anything like squat or bench
fri aug 13
4 min jog
stretch checks
pre race stuff
road tempo:
-2200m circuit (timed) r: 3 min
-1000m circuit (timed)
plyos 100 contacts
6 min abs
sun aug 15
4 min jog
stretch checks
some pre race
human flags 5 each
road hills:
2x6x~50yd r: 2-3’,6’
depletion fence pull ups (neutral grip) 10,8,6
depletion push ups 50,20,15
curl 21@band
stomach vacuums 1x10
stomach vacuums 2x20