need help with weightlifting

Just make sure you dont work the same muscle group two days in a row.Aside from forearms and abs,you shouldnt go the same muscle 2 days in a row

Also,try not to work Biceps and Triceps on the same day.That has never worked well for me

good luck

Welcome, LJ_47.

Oops - meant to delete! I'm going to ask my son (pky31) to respond to you. He's a rising freshman, too, and has been working with a trainer. He's got a good program that's been effective over the summer. Stay tuned...

Welcome LJ.....if you read thru some of the other threads, you will find a lot of info on designing a workout program. There are a lot of different philosophies, so you have to find what works best for you.

What is your training experience at this point?

I have a great deal of info on my website that will help you understand how to set-up and design workout programs. It also has sample programs for each cycle of the year. For example, the fall cycle will begin at the end of this month. I use split training sessions in my programs, meaning different bodyparts/movements in each workout.

Another good source is Jon Doyle and his website. I believe he uses total body workouts primarily--correct me if I am wrong Jon--meaning the same bodyparts/movements are trained pretty much in every sesssion, but you have fewer workouts in a week.

LJ,

The most important exercizes that I can give you are squats, bench press, and lat pull downs. These were exercizes helped me incredibly. By doing squats, I increased my running speed by 3 tenths of a second (went from a 7.5 to a 7.2 in the 60 yard) and I also gained more durability and velocity for when I'm pitching. Bench helped me hitting wise because I was able to get more power out of my swing and it also helped to stabilize my shoulder (I had a major shoulder problem in the past). The lat pull downs helped me to maintain arm strength in general. What ever you do, you MUST counterbalance it. What I mean by that is if you do bench press which mainly works your triceps, work your biceps! Squats are great for your quads, but if you do them, you must do an exercize that will strengthen your hamstrings. IMO, that is a major problem with many players and getting injured. They work too hard to strengthen one particular muscle and don't do anything to strengthen the other sides. Also, your core plays a major role in throwing so make sure to work your abs as well.

Another program that I had been introduced to last winter was an exstensive plyometrics program. I gained 10 mph to my fastball from 72-82 and I will be a sophomore this year. I can't exactly tell you the program because it is copyrighted, but I can give the website: www.pitchingcentral.com. It works either way, you don't have to be a pitcher to use this program but it may open another door for you if you choose to become one.

TSP4

"This doesn't have anything to do with age or experience. Nobody just gives you this, you have to earn it."---Roger Clemens

Thank you very much all i really appreciate it

Maxx if by training u mean lifting i did it a little last year but didnt follow an organized routine

Find someone to teach you proper form on the following and use this as the foundation of your program:

Squats-front and back
Deadlift
Cleans
Jerk presses
Stiff leg deadlift
Lunges
Pull-ups
Bench press
Shoulder exercises
Plyometric program
Core/abs
Med balls
Sprints
Interval running