I have just completed week 1 of a Baseball Peaking Cycle geared toward preparing a college athlete physically for the upcoming season which begins in mid-Feb. I wanted to run it by the group to see what your take on it is. For the first 4 weeks I have written in a GPP (AA) cycle which is as follows (excluding flexibility work):
1.1 (Sept. 29- Oct 5)
Monday: Acceleration, Weights
Starts 4x10
30 meter sprint 4x30
60 meter build-ups 4x60
Pause Squats 2x5 @ 80% 3 min.
Hammer Dead Lift 2x5 @ 80% 3 min.
Flat Bench 2x5 @ 80% 3 min.
Standing Press 2x5 @ 80% 3 min.
Tuesday: Rest
Wedensday: Med. Speed Endurance
200m Repeats 2x4x200 @ 90% 60 sec / full
Thursday: Lower Body Weights
Platform Dead Lift 2x15 @ 50% 60 sec.
Bulgarian Split Squat 2x15 @ 50% 60 sec.
One-Leg Romanian DL 2x15 @ 50% 60 sec.
Glute-Ham Raise 2x15 @ 50% 60 sec.
Hanging Knee Raise 2x15 @ 50% 60 sec.
Hanging Alt Leg Raise 2x15 @ 50% 60 sec.
Russian Twists 2x15 @ 50% 60 sec.
Friday: Upper Body Weights
DB Flat Bench 2x15 @ 50% 60 sec.
Low Rows 2x15 @ 50% 60 sec.
Cuban Press 2x15 @ 50% 60 sec.
Lat Pull Down 2x15 @ 50% 60 sec.
Lying Lateral Raise 2x15 @ 50% 60 sec.
Low Pulley Rotator Open 2x15 @ 50% 60 sec.
Diamond Push-Up 2x15 @ 50% 60 sec.
Saturday: Hill Sprints
Hill Sprints 2x4x200 meters 60sec. / full
Sunday: Rest
This is cycle 1.1. Of course I will add stretching as well. Other than this, does any one have any comments or suggestions for improvements? I will post 1.2 later, and keep everyone posted on progress.