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My Workout Plan

luvthegame08luvthegame0810+ posts
This is a question I sent to Jon Doyle in a pm. He asked me to post it on the main board for everyone to view, so here it is.

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Jon,
I am 17 years old and will be a senior in high school. I am trying to set up a program for this year and was hoping you could assist me with it.

I know the basic lifts I want to do, but I could always use your advice on which ones would be the best. I mainly need help with the number of reps and sets, the percent of or max to use, and the order in which the exercises should be done.

Here is what I have so far:

Monday and Thursday will be upperbody days
1. benchpress or dumbell bench
2. incline dumbell bench
3. bentover row, upright row, or seated row
4. chinup circuit and possibly lat pull downs
5. dumbell shoulder presses
6. dips, tricep extensions, or press downs
7. light bicept work
8. wrist curls or farmer walks
9. front or side raises
10. possibly shrugs (not sure yet)

Tuesday and Friday will be lowerbody days
1. squat or deadlift
2. one-legged squats
3. lunge matrix
4. calf raises
5. straight-legged deadlift
6. step-ups

All of the days will end with a core work out. It will consist mostly up medicine ball work (twists, throws,etc.). It will also involve holds like the bridge and the side-bridge. I will probably also involve leg-rasises and other ground work so not to do the same thing everytime.

I will be running sprints, stadiums, agility ladder, and some long distance on upper body days and probably a third day. I will also be long-tossing two or three days a week and hitting 4-5 times a week.

This is what I have so far any help you can give would be greatly appreciated. Thanks for any help given in advance.
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ShepsterShepster1,000+ posts
08

Functional workouts is key in your development and as I mentioned, Jon Doyle is a trained professional who has experience through long hours of time and sacrifice to acquire this knowledge. Konwledge is power in developing your body to reach it's absolute pinnacle of ADV Development in baseball related movements. Don't sell yourself short, take lessons from the pros and I highly recommend Jon Doyle. peace, Shep
B Bustamove100+ posts
Shepster, I agree functional training is key. The defenition for functional (just so you know) is integrated multiplanar movements that involve acceleration, deceleration, and stabilization. The problem with weight training is you're just producing force, you're not working deceleration or you're stabilizing muscles. When you're on a machine,the machine itself is giving you an artifcial base to stabilize you. We have to work those little muscles because the body works as a full unit. Hope this helps.
ShepsterShepster1,000+ posts
Great Definition BustaMove. The key for me personally was to think build from the inside out. In other words, train the finer motor skill muscles first before moving on to larger muscle groups. The body does have to work as a complete unit. If you overload training in larger muscle groups first, you restrict movement and cause the underlying fine motor muscles to be dwarfed by larger muscles and damaged such as in rotator cuff muscles and ligaments.

Every year for me, as far as the shoulders and rotator cuffs. I would start by doing arm movements without weights then stretching followed by very light weight (1LB) hand-weights, like aerobic weights, applying JOBE style workouts in order to establish strength and development in smaller muscle groups. Unfortunately, I didn't learn this until I was a Sophomore in college while working out with other Division I future big league stars. They taught me everything and I applied what they taught me which came from and was developed at a very high cost by the top people in conditioning back in the 80s. It all involved functional training as described by BustaMove Smile That's the reason we should listen to BustaMove, he may be one of the closest teachers of what to do that I have ever read here on this site. I recognized the terminology he used immediately a few weeks back which cost GA TECH thousands, if not tens of thousands of dollars, to buy back in mid 80s when Coach Jim Morris was still there before heading down to Miami. Those that used this program were very successful in Major Leagues which includes Kevin Brown who worked out at a local Health Club on reg basis with myself and others. This knowledge that BustaMove has is invaluable(outstanding)! peace, Shep
Last edited by Shepster
Bighit15Bighit155,000+ posts
quote:
Shepster, I agree functional training is key. The defenition for functional (just so you know) is integrated multiplanar movements that involve acceleration, deceleration, and stabilization. The problem with weight training is you're just producing force, you're not working deceleration or you're stabilizing muscles. When you're on a machine,the machine itself is giving you an artifcial base to stabilize you. We have to work those little muscles because the body works as a full unit.


I agree 100%. Nice information.

Luvthegame08, for a senior in hs that is a very adaquate program. I know how hard it can be to do school work, play ball, workout, and practice. Having the kind of organized program that you put together will help. Good luck.
JD Jon Doyle1,000+ posts
Bustamove, I think when you said weight training you were referring to machines. I always preach that machines should not be used and training should be based around barbell, dumbbell, med ball and bodyweight movements.

Luvthegame,

Decent program, but could def use some changes. I'd rather see you do a 3 day per week routine. So either your current workout 3 days per week as follows

Week 1
Mon-Upper
Wed-Lower
Fri-Upper

Week 2
Mon-Lower
Wed-Upper
Fri-Lower

or I would like to see full body workouts three days per week.

This will help recovery abilities greatly.

I would also like you to learn how to perform the hang clean and hang snatch.

90% of your exercises should be based on compound, multi-joint movements. You are doing a good job with squats, deadlifts, pullups rows and presses. Just keep varying everything.

Also, dont always do presses first, or any other exercise for that matter. Be sure to vary order of compound movements to ensure one joint angle is not getting priority and lead to a muscular imbalance.
ShepsterShepster1,000+ posts
Jon,

Only give credit where credit is due to those who have earned it and know what they're doing.
I have been to your site several times and read everything there and it is what I classify as the work of a consummate professional who has the best interest of our youth in mind in his endeavors and calling to train individuals serious about attaining the pinnacle of success in baseball related movements/baseball specific.
Send all money intended for me to BossLadyJulie.
peace my brother Doyle, Shep
B Bustamove100+ posts
quote:
Bustamove, I think when you said weight training you were referring to machines. I always preach that machines should not be used and training should be based around barbell, dumbbell, med ball and bodyweight movements.


Yes I referr to weight room training as using machines.

John Doyle, Say a kid wanted to do weight room training at the end of the workout after functional training wouldn't that be allright? I think so because once you get that neuromuscular system working you will be fine once you get on those machines.

I'm not against weight room training. I'm against just doing weight room training because it's very limiting.
JD Jon Doyle1,000+ posts
I will refer to it as machine-based training because I do "functional training" in the weight room.

I never like machines. Even at the end of a training session. It places the user in a pre-determined groove, which has little carryover to the playing field and can lead to injury.

Sure there may be a time where a specific machine is OK to use such as a single-leg leg curl, but there are far superior non-machine based movements that will provide much more benefit.

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