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15 replies

Rest Needed?

P plp556100+ posts
I have four days a week I lift right now (It can change though if people here think that would help). Me and another player on my team (Pitcher and I am OF/2B) lift together. I am 17 years old, 5'9 and 165 LBS. Our workout it

Monday: Chest/Tri

Bench: 3 X 12
Incline: 3 X 12
Pull Down (One for Tris): 3 X 12
Flys: 3 X 12
Decline: 2 X 8

Tuesday: Legs/Core

Squats: 4 X 10
Lunges (Carrying Weights): 3 X 12
Calf Raises: 4 X 10
Planks

Wed: Back/Bi

Curls: 3 X 12
Lat Pull Down: 3 X 10
Rows: 3 X 10
Another Maching I foget the name of....will check and put it up

Thurs: Shoulders

Band Exercises and Small weight exercises.


Then we rest Fri/Sat/Sun and we repeat. Is this too much rest? I ask because I am having toruble increasing my strength for each of these and it has been a while. I have changed my diet alot (Alot of protien...Grilled Chicken Breast, Eggs and toast and milk in the Morning, Protien Shakes, and 3 Liters of water a day), and it has seemed to help a little, but I am not seeing many gains. I am also looking to gain some muscle too, (10/15 LBS by March 1st) but I do not see that increasing either.


Any help would be appreciated!
Plp556


PS- I am looking to buy a Multi-Vitamin to take. Which kinds would you reccomend?
Last edited {1}
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P plp556100+ posts
Alright I think I am going to start implementing this workout in a week:

Monday-

Squats 3*10
Lunges 3*10
Bench- 3*10

Tues- Rest (Or with Rotator cuff stuff...ie Thera Bands....work well here?)

Wed-

Power Cleans 3*10
Front Squats 3*10
Medicine Ball Circut "A" (As shown in Diamonds)

Thurs- Rest

Fri-

Box Squats/Pause Squats- 3*6
Bench- 3*10 (Would this be ok?)
????- What would be a good exercise to put here?

Rest Sat. and Sun. (Except for fielding and Batting Practice done at the fields)

When would I be able to add sprints to this workout?

PS-Where could I find some clips of the Power Clean. Whenever I do it, it seems to work the forarms. Am I supposed to bend my knees? I read the description in Diamonds but I would like some clarification.

Thanks a ton for anyone who can help. And thanks Mr. Doyle for all the help so far.
Plp556
Last edited by plp556
JD Jon Doyle1,000+ posts
Sorry it took me so long to respond. I was teaching a group of 75 trainers this weekend.

Your answers are in caps below...I am not yelling...just a way to tell it's my writing...

quote:
Monday-

Squats 3*10
Lunges 3*10...REPLACE SNATCH HERE...ADD LUNGES AFTER MAIN THREE LIFTS
Bench- 3*10

Tues- Rest (Or with Rotator cuff stuff...ie Thera Bands....work well here?)
THIS IS WHERE SPRINTS, MED BALL AND STATIC STRETCHING WORK COME IN TO PROMOTE RECOVERY AND MUSCLE REGENERATION. ADD ROTATOR CUFF STUFF AT END OF WEIGHT WORKOUT ON MON/WED/FRI.

Wed-

Power Cleans 3*10...WAY TOO HIGH REP RANGE FOR CLEANS....NO MORE THAN 5 PER SET AND I'D RATHER SEE 3...DOESNT NECESSARILY MEAN WEIGHT WILL BE INCREASED, BUT AT 10 REPS TECHNIQUE WILL BREAK DOWN.

Front Squats 3*10
Medicine Ball Circut "A" (As shown in Diamonds)
DO MED BALL CIRCUITS ON TUES/THURS

Thurs- Rest

Fri-

Box Squats/Pause Squats- 3*6...RATHER SEE OVERHEAD SQUATS HERE
Bench- 3*10 (Would this be ok?) NO YOU DID BENCH ALREADY...PUSH PRESS INSTEAD
????- What would be a good exercise to put here?

Rest Sat. and Sun. (Except for fielding and Batting Practice done at the fields)

When would I be able to add sprints to this workout? TUES/THURS

PS-Where could I find some clips of the Power Clean. Whenever I do it, it seems to work the forarms. Am I supposed to bend my knees? I read the description in Diamonds but I would like some clarification.
MOST TEACH INCORRECTLY...IT IS VERY TOUGH FROM PICS...I HAVE GOOD FOOTAGE

ON MON/WED/FRI AFTER 3 MAIN LIFTS ADD 2 POSTERIOR CHAIN EXERCISES (PULLUP VARIATIONS, HAMSTRING WORK) BEFORE YOU DO THE 2 EXERCISES OF ROTATOR CUFF WORK
P plp556100+ posts
I figured I would put out my final workout program for the off season for people to leanr:

Monday:

Squats 3*10
Snatches 3*6
Bench- 3*10
Lunges
Pull Ups with Towls
Rotator Cuff Exercises

Tues-

Sprints and Medicine ball Circut to recover faster

Wed-

Power Cleans 3*6
Front Squats 3*10
Pull ups with towels
Rotator Cuff Exercises


Thurs-

Sprints and Medicine ball Circut to recover faster

Fri-

Overhead Squats- 3*6
Push Press- 3*6
Lunges
Pull ups with towels
Rotator Cuff Exercises

Rest Sat. and Sun. (Except for fielding and Batting Practice done at the fields)

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