Here’s my plan for the two weeks in between track and tryouts:
Sunday
-Hard Throwing
-Batting Drills
Monday
-Hitting Lesson
-Light Throwing
Tuesday
-Outfield Speed
-Lower Weights:
PC 5x3
Squat 5x7,5,3,3,3
RDL 5x10 light
-Upper Weights:
BB Bench 5x6,5,4,3,3
Pull Ups 5x10,10,8,8,8
BB Shrug 5x5
Cable Row 5x8,6,4,4,4
-300 reps core
Wednesday
-Tempo
-Lower Weights:
Quad Ext. 3x10,8,8
Hamstring Curl 3x8,6,6
Calf Raiser 3x10,8,8
X-Band 3x20 each way
-Upper Weights:
Shoulder Front 3x10,8,8
Shoulder Back 3x8,6,6
BB Bicep Curls 3x8,6,6
Tricep Ext. 3x10,8,8
-500 reps core
Thursday
-Warm up
-light swings
-1000 reps core
Friday
-Base Running
-Lower Weights
PC 5x4
Squat 5x8,6,4,4,4
RDL 5x5
-Upper Weights
DB Bench 5x8,6,4,4,4
Lat Pull Downs 5x8,6,4,4,4
DB Shrug 5x8,6,4,4,4
BB Row 5x5
-300 reps core
Saturday
-Tempo
-Lower Weights
Quad Ext. 3x8,6,6
Hamstring Curls 3x10,8,8
Calf Raiser 3x8,6,6
Hip Abductions 3x10 each
-Upper Weights
Shoulder Front 8,6,6
Shoulder Back 10,8,8
DB Bicep Curls 3x10,8,8
Triceps 3x8,6,6
-500 reps core
i think ill be able to handle the weight lifting because i dont really hit any muscles in the same way two days in a row, plus during the fall i handled tons of weightlifting with running, so if a lot of the sprinting volume is dropped i think my body will benfit from all the lifting
By baserunning I was thinking of simulating what i would have to run in a game, something like 4x4x30m with 30sec-1min in between reps and full recovery between sets. and then for outfield drills i would structure a work out where runs would consist of me sprinting from a fielding position in certain directions, then some plyos to improve diving ability and jumping.
any suggestions?