baseball practice
2 min erg warm up
a. power cleans 5x7,5,3,3,3@170,180,180,170,170
a. db flys 3x10,8,8@25
a. bentover raise 3x12,10,10@15
b. rdl 5x10,8,6,6,6@135
b. lat pull down (wide grip) 5x8,6,4,4,4@120,130
b. overhead triceps ext 3x10,8,8@45
c. 300 reps core
(schools gym)
notes:
-so i was just fooling around with my stealing start today and it turns out that i think the solution to my problem is the exact opposite of what i thought it would be. when i cued downwards i could reach triple ext and my body compensated by wheeling my leg immediately up. if i think of pushing backwards more my leg extends fuller and the heel recovery is much lower
-i didnt get a lot of sleep last night so i didnt push it too hard in the wieghtroom
notes:
-i wouldve made 50+ in the push ups today except a friend stepped on my back in the middle of them making two or so reps much more difficult and ruining my rhythm, grrrr
-my 60 felt very relaxed, but my start felt kind of iffy
4 min erg warm up
stretch checks
3 sled runs (~20m)@75%85%90%
a. squats 5x8,6,4,4,4@225,235,245
a. incline db bench 5x10,8,6,6,6@45,50,55
a. seated high cable row 5x10,8,6,6,6@110,115,120
b. reverse hypers 5x10,8,6,6,6@20,25,30
b. high cable side pull downs 3x10,8,8,@20
b. db bicep curls 3x10,8,8@27.5,30
b. single leg calf raise off ledge 3x12,10,10@65,70
c. 500 med ball throws
(local gym)
notes:
-i went not too hard on the weights to concentrate on form today
-i think i can increase my volume or intensity of medball throws, they felt very easy today
haha, i thought it looked too easy so i wasnt gonna try it but then i saw that u said it was tuff so i said why not? plus u no that holds arent my thing so that made it much tougher too
baseball game (2 sb)
2 min erg warm up
a. clean 5x7,5,3,3,3@165,175,185
a. flys 3x10,8,8@25
a. bentover raise 3x12,10,10@15
b. rdl 5x10,8,6,6,6@135
b. cable lat pull down (wide grip) 5x10,8,6,6,6@110,120,130
b. overhead tricep ext 3x10,8,8@45
b. bb curl 21 1@30
c. 30 stomach vacuums
c. 6 min abs
d. static stretching
(school’s gym)
notes:
-so the 2 sbs arent actual stolen bases because a passed ball occurred on one and a bunt on the other, but the point is they were all out runs
-i didnt really push the weights again to make sure my form was down, i will start increasing weight again over april break
baseball game
4 min erg warm up
a. hi pulls 5x8,6,4,4,4@170,180,190
a. incline db bench 5x10,8,6,6,6@50,50,55
a. high cable rows 5x10,8,6,6,6@120,125,130
b. squat 5x8,6,4,4,4@230,240,250
b. straight arm cable side pull downs 3x10,8,8@60,65
b. db bicep curls 3x10,8,8@30,30
c. med ball throws 5x100
(school’s gym)
notes:
-so i finally figured out how to make my legs do a more piston-like motion in my start, it feels good so hopefully my starts will improve from it
so while this is just on my mind i wanted to get it down on paper… heres my initial plan for fall (its suppose to be some sort of gpp for a l-s during the winter season):
sun - static stretching
mon - speed, lower weights, heavy medball throws
tues - tempo, upper weights, time based core work
wed - speed, lower weights, weighted core work
thurs - tempo, upper weights, time based core work
fri - speed, plyos, lower weights, rep based core work
sat - tempo, depletion exercises, light medball throws
i dont run that fast (6.92 55m) and i generally have a pretty good work capacity so i think i would be able to handle 3 high intensity days a week without any problems
baseball game
a. cleans 5x7,5,3,3,3@170,180,190
a. flys 3x10,8,8@25,30,30
a. bentover raise 3x12,10,10@15,20
b. rdl 5x10,8,6,6,6@135,140,145
b. lat pull down 5x10,8,6,6,6@115,120,125
b. overhead tricep ext 3x10,8,8@45,50
c. 6 min abs
d. static stretching
(school’s gym)
notes:
-i havent gotten much running done in my games as of late because im in a bit of a batting slump
-190 for a set of 3 in power cleans is a new pr for me so my leg strength is returning. my squats are still not at the same level they once were but my clean strength is back
-the rdls at 145 felt a little too heavy as i stopped feeling that good stretch in my hammys
baseball game (2 sb)
2 min erg warm up
a. hi pulls 5x8,6,4,4,4@175,185,190
a. db incline bench 5x10,8,6,6,6@45,50,55
a. seated high cable row 5x10,8,6,6,6@110,120,125
b. squat 5x8,6,4,4,4@235,245,250
b. high cable straight arm side pull downs 3x10,8,8@60,70
b. db bicep curls 3x10,8,8@30
c. 2 min abs
d. static stretching
(school’s gym)
4 min erg warm up
stretch checks
sled runs (70%,80%90% effort)
plyos 100 contacts
a. clean 5x7,5,3,3,3@175,165,170
a. flys 3x10,8,8@25,27.5
a. bentover raise 3x12,10,10@15,17.5
b. reverse hypers 5x10,8,6,6,6@20,30,35
b. lat pull down (wide grip) 5x10,8,6,6,6@90,100,105
b. overhead tricep ext 3x10,8,8@45,50
c. 5x100 med ball throws
(local gym)
notes:
-i noticed my catch form on cleans has become god awful so i lightened up to improve it
