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ok alittle about me: Right now im a 5-11 165lbs junior who is the starting RF/2B for my schools varsity team. And im looking to continue my baseball career in college So im looking to improve everything about my game: Speed, Power, Armstrength, bat speed etc... So in order to accomplish these goals this off season i have created a workout plan after doing some research.

My Scheduale:

Every day will include the following: Stretching, longtoss or bull pen, core exercises,Medicine Ball exercises and possibly swimming.

Monday:
Bench
DB Rows
Lat Pull Downs
Curls
Squat
Power Cleans
Lunges
Leg Curls

Tuesday:
Running-Sprints
Throwers 10 Program

Wednesday:
DB Flys
Weight Push Ups
Triceps
Hammer Curls
Deadlift
PowerClean
Leg Extensions
Lunges

Thursday:
Running-Sprints
Throwers 10 Program

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

Saturday:
Running-Sprints
Throwers 10 Program

Sunday:
Rest

Thats my Workout...what do u guys think? Advice? reps? ive read that 3x8 are good sets and reps to do...ive also read that doing slightly varied exercies like dead lifts and sl deadlifts are good and that doing more dumbell exercises is better then machine exercises...any help is greatly appreciated
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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 Wink), 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
Last edited by Ole Ball Coach
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?
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.

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