Help With My Workout

I wish I knew at your age what I knew now.

IMHO, it's too much-especially if you are doing a lot of reps. I would think a better split would be:

Squats
Back (Rows)

Chest
Shoulders
Triceps

Deadlift
Hamstrings

Then just rotate the next week and pick up where you left off.

i was planning on doing 3x8 or 4x6 on most of them

If someone that knows what they are talking about could critique my workout and look for flaws i would really appreciate it cause i want to start my workout as soon as i can. I really want to play in college cause i know i have the potential and the grades to cut.

Thx in advance

Tbone,

Now, in the interest of full disclosure, I don't train folks anymore and I don't have a good sense of how fit you are, or if you have any injuries or other limitations. So take this for what its worth. That said, I do think you have too much volume scheduled into the work you've described.

I agree with what ZD said above, though I would shorten your workouts even more. That part is good, total body each workout, primarily compound exercises (I'll send you a pm) 3 days a week. If you can't do it in an hour, you are definitely wasting time. The most important thing, for off season especially, give yourself plenty of time to COMPLETELY recover. When you must do them on the same day, lift after your baseball specific work.

At the risk of sounding like a prominent old timer on this site (said with a smile ), your workouts should feature running, fielding, throwing and hitting (do you have an indoor place to practice hitting and throwing in the cold months?). Though you are, no doubt, doing them a lot, you probably aren't doing those things enough. Remember, your goal is not to be the best in the weight room, but on the field; keep that always in your mind. Just my two cents; I will send the PM along shortly.

OBC

quote:

Originally posted by tbone24:
If someone that knows what they are talking about could critique my workout

That's funny.

First you are doing too many bs exercises. I mean what do you really hope to accomplish with dumbell flies? A bigger chest? That won't do anything for you. Twice a week leg extensions? For what? Replace the leg extensions with box jumps-if you don't know what that is just google it.

Don't go heavy or moderately heavy all the time. You will get stronger to a point but you will also get slower which is counterproductive.

And like OBC said if you can't get it done in an hour you are also being counterproductive. It is a proven fact after 50 minutes of weight training your bodies hormone levels go in the toilet. Get your volume in by doing your main training in the morning and then do an extra workout later in the day or during the evening.

to help know how fit i am, I also play basketball so im a pretty conditioned athlete im just not as fast as everyone else my size or as strong but i can go longer then everyone else. I also dont have any major injuries just some sore knees from osgood slaughters but nothing i cant stand. and some more info that may help you understand my workout better is my summer scheduale will look something like this:
730 wake up
eat breakfast
8:00 Basketball summer practice/workouts (mainly little conditioning, shooting, ballhandling, and defensive drills)
930: Lift
11: Run/sprint/throw
12: Lunch
3:snack
5:dinner
6: Baseball Summer League game /or Basketball open Gym
9-snack

hows that look

maybe add an extra day of rest during the week?

First you are doing too many bs exercises. I mean what do you really hope to accomplish with dumbell flies? A bigger chest? That won't do anything for you.[/QUOTE]

Absolutely agree. In short, NO BEACH MUSCLES! =).

Monday:
Bench
DB Rows
Curls
Squat
Power Cleans
Leg Curls

Wednesday:
Weight Push Ups
Triceps
Lat Pull Downs
Deadlift
PowerClean
Lunges

Friday:
DB Bench
DB Rows
Lat Pull Downs
Squats
Leg Extentions
SL Deadlifts

that somewhat better...less exercises to fit in a smaller time period...

What do you do in between 3-5?

It would be good if you could do you extra workouts at 9:30 (not the main lifts ie squat, deadlift, bench) at this time and more your "major" workout to about 3:30-4:30. Bodies hormone levels are higher at this time and if it is your goal to get bigger, stronger, faster it will be harder for you to do if you lift after your bb practice.

quote:

Originally posted by ZacksDad:
What do you do in between 3-5?

It would be good if you could do you extra workouts at 9:30 (not the main lifts ie squat, deadlift, bench) at this time and more your "major" workout to about 3:30-4:30. Bodies hormone levels are higher at this time and if it is your goal to get bigger, stronger, faster it will be harder for you to do if you lift after your bb practice.

Make your extra workouts in the morning the opposite muscle groups of what you would be working in the evening.

What do you do in between 3-5?

It would be good if you could do you extra workouts at 9:30 (not the main lifts ie squat, deadlift, bench) at this time and more your "major" workout to about 3:30-4:30. Bodies hormone levels are higher at this time and if it is your goal to get bigger, stronger, faster it will be harder for you to do if you lift after your bb practice.

Make your extra workouts in the morning the opposite muscle groups of what you would be working in the evening.

quote:

Originally posted by ZacksDad:
What do you do in between 3-5?

It would be good if you could do you extra workouts at 9:30 (not the main lifts ie squat, deadlift, bench) at this time and more your "major" workout to about 3:30-4:30. Bodies hormone levels are higher at this time and if it is your goal to get bigger, stronger, faster it will be harder for you to do if you lift after your bb practice.

Make your extra workouts in the morning the opposite muscle groups of what you would be working in the evening.

well from 3-5 i might be working but idk yet and i plan on going to our hitting facility atleast a couple hour before our games to hit and do some def drills but ill try to lift in the morning and nite if it will help me...my question is wont my body be to tired for the extra lifting to help me? maybe a dumb ques. but im just wondering

quote:

Originally posted by tbone24:

well from 3-5 i might be working but idk yet and i plan on going to our hitting facility atleast a couple hour before our games to hit and do some def drills but ill try to lift in the morning and nite if it will help me...my question is wont my body be to tired for the extra lifting to help me? maybe a dumb ques. but im just wondering

Its not a dumb question.

Remember how you made the comment about what kind of shape you were in? You obviously are in shape to play basketball, baseball, etc. My question to you is are you "in shape" to do what it takes in the weightroom to become bigger, stronger, faster so you can play those games at a higher level? Chances are you are not.

The extra workouts are designed to add volume to workout, get you in shape to lift, address weaknesses, and address smaller muscle groups. Will it be taxing at first-absolutely. But, like everything else in life, you will grow use to it.