Hey there. Junior outfielder in Ohio, 16 y/o. I'm planning on using this forum to not only log my training, but also to improve my writing and assist you with your own training. I plan on using Joe DeFranco's modified Westside program with a few of my own touches. I'm adding in baseball-specific sprinting and conditioning. I've removed barbell benching and replaced it with neutral grip dumbbell pressing, my main upper body lift is a row or chinup variation. The ratio of push to pull exercises will we 1:2. The 2nd exercise will be working the opposite side that the main lift works (EG, if I do a max effort chinup, I'll perform a dumbbell floor press). 3rd exercise will be a pulling exercise, like dumbbell row, pullups, or cable rows. For lower body I'll perform a max effort deadlift or squat variation. No back squats, it'll be front squats or safety squat bars. 2nd exercise will be a unilateral lower body exercise, like a lunge, split squat, or step up. 3rd exercise will be a posterior chain exercise (glutes, hamstrings, and lower back). Glute-ham raises, RDLs, or 45 degree back raises, and their variations will be my selections, depending on where I'm training. Naturally, I'll also be doing shoulder and upper back work to protect my rotator cuff. I'll be lifting M/W/F. Or so is my plan. I don't have school tomorrow, so I'll be testing my indicators. These are the box squat, chinups, the 60 yard dash, and a vertical jump. I'll be testing these periodically to determine the progression of my program. Thanks for sticking with me thus far. And so it begins...
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