A FALL AND WINTER WORKOUT FOR HIGH SCHOOL

HERE'S AN OVERVIEW OF WHAT WE ARE DOING THIS FALL AND WINTER. IF YOU WANT MORE DETAILS ABOUT ANYTHING EMAIL AT: coachd_04@yahoo.com
ANY INPUT IS WELCOME.

SEPTEMBER/OCTOBER
MONDAYS:
1. LONGTOSS PROGRAM
2. ARM CIRCLES/STIR POT
3. TUBE
4. JOBES 3 X 10
4. SQUAT (BFS CYCLES)
5. BENCH (BFS CYCLES)
6. STEPUPS 3 X 8 (VARIANTS - LUNGE, LEG CURL)
7. CALFRAISES 3 X 8 (VARIANTS - LEG EXTENSION)
8. STRAIGHT LEG DEADLIFT 2 X 10
9. WRIST/FOREARM 3 X 1 X 20
10. DOTS
11. ARM CIRCLES/STIR POT
THURSDAYS:
1. LONGTOSS PROGRAM
2. ARM CIRCLES/STIR POT
3. JOBES 3 X 10
4. POWER CLEAN (BFS CYCLES)
5. DEADLIFT (BFS CYCLES)
6. LAT PULL 3 X 8
7. BENTOVER ROW 3 X 8
8. NOSEBREAKER 3 X 8 (VARIANT - KICKBACKS)
9. WRIST/FOREARM 3 X 1 X 20
10. BICEP CURL 3 X 8 (VARIANT - HAMMER CURL)
11. LADDER
12. ARM CIRCLES/STIRPOT

NOVEMBER/DECEMBER
MONDAYS:
LONGTOSS PROGRAM
1. JOBES 3 X 10
2. SQUAT (BFS CYCLES)
3. BENCH (BFS CYCLES)
4. STEPUPS 3 X 8 (VARIANTS - LUNGE, 45%LUNGE,LAT STEPUPS)
5. CALFRAISES 3 X 8 (VARIANTS - LEG CURLS)
6. GOOD MORNINGS 3 X 8 (VARIANT - LEG EXTENSION)
7. STRAIGHT LEG DEADLIFT 3 X 8
8. ABS - 4 EXERCISES X 15
9. WRIST/FOREARM 3 X 1 X 20
10. DOTS
11. ARM CIRCLES/STIR POT
12. 10 MINUTE JOG
TUESDAY:
1. LONGTOSS PROGRAM
2. AGILITIES
3. JUMPING SERIES
4. 4 CONES (VARIANT - 3 CONES)
5. PRO AGILITY
6. 60YD SHUTTLE
7. SHORT SPRINTS - 10,20,30YDS
WEDNESDAY:
1. LONGTOSS PROGRAM
2. MEDBALL PROGRAM(STEVEN ELLIS)
3. CONDITIONING
THURSDAY:
1. LONGTOSS PROGRAM
2. JOBES 3 X 10
3. POWER CLEAN (BFS CYCLES)
4. CLEAN AND JERK(BFS CYCLES)
5. LAT PULL 3 X 8
6. BENTOVER ROW 3 X 8
7. DB INCLINE 3 X 8 (VARIANTS - DB ALT PRESS, DB ALT INCLINE)
8. BICEP CURL 3 X 8 (VARIANT - HAMMER CURL)
9. NOSEBREAKER 3 X 8 (VARIANT - KICKBACKS)
10. SHRUG 3 X 8 (VARIANT - PUSHUPS)
11. WRIST/FOREARM 3 X 1 X 20
12. LADDER
13. ARM CIRCLES/STIR POT

JAN/FEB
MONDAY:
1. LONGTOSS PROGRAM /GROUP 1@2 BULLPENS
2. JOBES 3 X 10
3. BENCH (BFS CYCLE)
4. SQUAT (BFS CYCLES)
5. STEPUPS 3 X 8 (VARIANTS - LUNGE, 45%LUNGE, LAT STEPUPS)
6. GOOD MORNINGS 3 X 8
7. STRAIGHT LEG DEADLIFT 2 X 10
8. WRIST/FOREARM 3 X 1 X 20
9. CALFRAISES 3 X 8
10. ABS: 4 EXCERCISES X 20
11. DOTS
12. ARM/CIRCLES/STIR POT
13. 10 MINUTE JOG
TUESDAY:
1. LONGTOSS PROGRAM/GROUP 3 @ 4 BULLPENS
2. AGILITIES
3. JOBES 3 X 10
4. POWER CLEAN (BFS CYCLES)
5. CLEAN AND JERK 9BFS CYCLES)
6. LAT PULL 3 X 8
7. BENTOVER ROW 3 X 8
8. DB INCLINE 3 X 8 (VARIANTS - DB ALT BENCH, DB ALT. INCLINE)
9. BICEP CURLS (VARIANT - HAMMER CURLS)
10. NOSEBREAKERS 3 X 8 (VARIANT - KICKBACKS)
11. SHRUGS 3 X 8 (VARIANT - PUSHUPS)
12. LADDER
13. ARM CIRCLES/STIR POT
14. SHORT SPRINTS - 10,20,30 YDS
WEDNESDAY:
1. LONGTOSS PROGRAM
2. MEDBALL PROGRAM
3. JUMPING SERIES
4. PRO AGILITY
5. 60YD SHUTTLE
6. CONDITIONING
THURSDAY
1. LONGTOSS PROGRAM/ GROUP 2 @ 4 BULLPENS
2. AGILITIES
3. JOBES 3 X 10
4. INCLINE BENCH (BFS CYCLES)
5. FRONT SQUAT (BFS CYCLES)
6. LUNGE 3 X 8 (VARIANT - STEPUPS)
7. CALFRAISES 3 X 8 (VARIANT - LEG CURLS)
8. GOOD MORNINGS 3 X 8 (VARIANT - LEG EXTENSIONS)
9. STRAIGHT LEG DEADLIFT 2 X 10
10. WRIST/FOREARM 3 X 1 X 20
11. 4 CONES (VARIANT - 3 CONES)
12. ARM CIRCLES/STIR POT
FRIDAY
LONGTOSS PROGRAM/GROUP 1 @ 3 BULLPENS

LIKE I SAID IF YOU WANT MORE DETAILS EMAIL ME AND IF YOU HAVE ANY INPUT POSITIVE OR NEGATIVE REPLY ON THIS BOARD. THANKS.