Team Workout...

quote:

Hello all... I have been reading posts on this site and many others for some time now and would greatly appreciate your feedback. I am a JV Baseball coach at a small school in South Carolina where there isn't presently a strength and conditioning program implemented. We have until the end of January to get ready for the season and I have designed a program that I feel is best benefits my athletes. We are only able to meet twice a week (Tuesdays/Thursdays) to condition for 2 and 1/2 hours and I have around 10 players each session.

2 AND 1 HALF HOURS WILL KILL THESE KIDS. I UNDERSTAND YOU'RE TRYING TO GET AS MUCH IN AS POSSIBLE, BUT THE KIDS WILL GET BURNT OUT AND HURT. 60 MINUTES IS PLENTY, ESPECIALLY AT THEIR AGE AND EXPERIENCE.

I would like to receive any feedback and/or critiques about this program that you feel would benefit my student-athletes the most.

Tuesday/Thursday:
Dynamic Warmup:
High Knees (2 x 30 yds)
Butt Kickers (2 x 30 yds)
Spider Lunges (2 x 30 yds)
Inchworms (5 sets)
Forward Tumble (2 x 5)
Backward Tumble (2 x 5)
Carioca (2 x 30 yds)

DYNAMIC WORKOUT IS FINE - SPIDER LUNGES FOR 30 YARDS IS VERY LONG. I'D SAY DO 10-15.

Sprint Workout:
2 x 10 yds
1 x 20 yds
1 x 40 yds
1 x 60 yds
1 x 80 yds
2 x 100 yds
Acceleration Exercises: (2 x 10 yds)
Push-up Starts
Belly Starts
Back Starts
Knee Starts

THAT IS A TON OF SPRINTING. ONLY DO ONCE PER WEEK, NOT TWICE IF DONE AT THAT VOLUME. BUT YOU'RE CORRECT TAHT SPRINT WORK SHOULD BE DONE EARLY IN PROGRAM.

Squat 3 x 6 (~60%)
Medicine Ball Dynamics: (2 x 10)
Squat-to-Press
Squat-to-Bench
Circles (5 around knees, hips, head)
Figure Eights
Chest Pass
Walking Chest Pass
Overhead Pass
Walking Overhead Pass

WHY SQUATS THEN MED BALL? CAN THE KIDS DO MED BALL CIRCUITS ON THEIR OWN DURING OFF DAYS? THAT WOULD BE BEST. IF NOT, DO MED BALL THROWS BEFORE SQUATS.

DB Bench Press 3 x 6
DB Incline Press 3 x 6

WHY SO MUCH BENCH? THIS WILL DEVELOP IMBALANCES. MORE POSTERIOR CHAIN WORK NEEDED. ROWS, PULLUPS, GLUTE AND HAMSTRING WORK.

DB Kickbacks 3 x 8
DB Curls 3 x 8
DB Shrugs 3 x 8
DB Calve Raises 3 x 12
Overhead Dumbbell Extension 3 x 6
DB Front Raises 3 x 8

THESE 6 USELESS. PLUS MOST WILL DO ON THEIR OWN ANYWAY. DROP THESE.

Overhead Medicine Ball Toss 2 x 10

WHY IS THIS HERE? SHOULD BE WITH MED BALL CIRCUIT

GPP (15 minutes)

HAVE YOU EVER DONE 15 MINUTES OF GPP? YOUR BOYS ARE LUCKY IF THEY CAN DO 4. THIS IS EXTREMELY ADVANCED. I'VE ONLY EVER SEEN 3 TEAMS HAVE THE ABILITY TO DO MORE THAN 15 MINUTES AND THEY WERE HIGH LEVEL D1 WITH ROSTER LOADED OF FUTURE PROS.

ONE OF THE DAYS DO SOME GPP, THE OTHER DO SPRINTING.

Static Stretching

GOOD.

OVERALL YOU HAVE THE RIGHT IDEA. AND I COMMEND YOU FOR TAKING USCH AN INTEREST AND NOT JUST FOLLOWING SOME DUMMY PROGRAM. MAKES THE CAHNGES I PROPOSED AND YOU WILL GET GREAT RESULTS AND THE KIDS WILL GET WORKED VERY HARD W/O GETTING CRUSHED.

Thanks for all of your help in advance...