Update on class of 08

Coach May,

I would appreciate your posting the program again.

CM, are the weight figures their max lifts? Or the weight they lift in a set of ten rep's (for instance)?

WOW. Sounds like Coach May pays attention to stats.

Coach May, can I send my kid to work out with you??

Awesome job keeping those young men in peak condition!

Those are max's for each lift.
For those interested this is how we run the program.

Everyday is started out with a 15 minute stretching routine. Upper lower core.

Monday
Players are put into five groups.
Group 1- Ladder drills.
Group 2- Jump rope drills.
Group 3- Med Balls.
Group 4- Wrist rollers.
Group 5- Agility drills. Cone drills / Form running drills. Lead Sprints. X-Plosion sprints 5 yds 10 yds 15 yds 20 yds

Each group has 15 minutes at each station and then they rotate. Takes about 1 1/2 hour to complete this. They get a couple of minutes between each station for water.

Next wt room. Monday is chest day.
Stretch 10 minutes
Bench press / Dumbell Bench Press
Incline Press / Dumbell Incline
Dumbell Flys.
T's and Y's with 2 1/2 lbs for shoulders. Working on the rotator and surrounding areas with percision.

Abs everyday. At the end of the wt room work out. 100 crunches 100 roman situps 100 crunches to left right center.

Stretch 10 minutes.

This takes about 45 minutes. There is no down time in the weight room. No talking other than encourgeing your teamates. You only rest when your partner is lifting.

Tuesday

Stretch 15 minutes.
We go to the hill. This is a hill that is about 60 yards long and very steep. We start out with 10 sprints up the hill for 10 yds. 10 sprints at 20 yds. 10 sprints at 30 yds. 5 sprints at 40 yds. 5 sprints at 60 yds. Break time 15 minutes

Stretch 5 minutes.
Ladder is put on the hill. We do all our ladder drills on the ladder up the hill. Takes about 15 minutes. Break time 15 minutes.

Stairs. This is a flight of stairs that is about 60' long. We go with form running every step high knees as fast as you can go up and jog down. Then we go every other step making sure we are on the balls of our feet. Break time 5 minutes. This session will usually take about 1-hour and 45 minutes.

Next Wt Room Shoulders
Stretch 10 minutes
Dumbell lat raises. Dumbell press. Military (FRONT ONLY). T's and Y's.
Repeat AB routine from Monday.
Stretch again.

Wt Room Shoulders.

Weds
Stretch 15 minutes
Dot drills.
Agility drills.
Stretch 5 minutes.

Wt Room.
Legs. Squat - Lunges - Leg curls - Leg extensions. Dumbell squats.
Ab routine.
Stretch

Thursday
Repeat Mondays work out.

Wt room Back.
Lat Pull downs Front only.
Dumbell Lat Pulls.
Reverse sit ups.
Ab routine.
Stretch

Friday
Stretch 15 minutes
Distance. 20 minute run. Jog at an 8 minute mile pace for minutes. Sprint on the whistle for 15 seconds. Return to jog on the whistle for 3 minutes. Return to sprint for 20 seconds on the whistle. Return to jog on the whistle for 3 minutes. Return to sprint for 15 seconds on the whistle. Return to jog on the whistle for 3 minutes. Return to sprint on the whistle for 10 seconds and return to jog on the whistle for 3 minutes. Repeat this untill 20 minutes is up. Take a break for 10 minutes and then stretch again.

Wt Room. Arms
Biceps and Triceps.
There are numerous different exercises you can use here. We do three different for bi and tri and then repeat the ab workout and stretch.

Week is complete.

Our players will come early in the summer and long toss before the workouts. They also will get their hitting in before work outs. A typical summer day with no school is about arrive for work outs at 6:00 leave around 8:00 or so. For the kids that want to long toss or hit and or both arrive about an hour early. For those that play on the weekends we give them fridays off and they work in their arm routine on thursdays.

During school we start around 3:45 and finish up around 5:45. Now during the fall we have baseball developmental sessions so we have to work 8 in for this each day. They only do baseball on those day ie hit field throw - fundemental drills etc. We rotate this with the kids.

Program starts in July and ends in early Jan. At that point all our time is devoted to baseball skills development with the 8 we can work with and others can do their running etc on their own. The results that these kids are getting has been outstanding. Yesterday we took BP on the field and several of these kids who showed little or no power where hitting shots. And the ones that had power were flat out launching the ball. Two of these kids were hitting bombs well out of our park which is 315 lines 365 alleys 385 cf. There were several well out of cf and numerous out down the lines. Not bad for (16) year olds!

I'm an 08 and here are my numbers. 5'9" 165 BP 135 Leg press 270 7.3 60. Maybe you could use me in your study. I don't know.

I'm a 07, 5-8 182 BP 245 Squat405 60yd=7.3. Dont know if this is of any use to you but figured worth the shot.

Thanks for the info, CM. Interesting to see how my '08 stacks up.

Thanks for the information guys.

I find it hard to believe that many freshmen squat over 300 pounds. I bet most of the kids don't go down very far in the squat.

All I can say is it is what it is. We go parallel on our squats. You dont have to believe it thats fine.

By the way it was 3 out of 12 that were over 300lbs on the squat. I dont know what the national average is for kids who lift.

quote:

Originally posted by Coach May:
By the way it was 3 out of 12 that were over 300lbs on the squat. I dont know what the national average is for kids who lift.

Well Coach May you were there so you would know but i've seen many young teenagers and most lift like morons as they use to much weight in poor form ect.To me going for a max especially in the squat is dangerous as most teenagers don't squat properly to begin with. Perhaps your guidance has overcome this tendency

Thats a fair statement Darkmoon. We are very carefull to stress proper technique. Of course some of these kids are (feeling thier oats) so to speak and we have to step in and rein them in a bit once in awhile. They are all sophs now they have been in this program since the summer before their freshman year. They started lifting at the beginning of their freshman year. So they have been at it about 1 1/2 years. You make good points though they do have to be watched and closely monitored especially in the weight room. Alot of good can go on in there and alot of bad as well if they are not lifting properly and supervised.

Ricky Henderson is a prime example of the results of too much weight-lifting. Read that he had come to conclusion that hamstring problems during his career were directly related to lifting too much weight on regular basis with legs. If that is true, he sure did last a long time-lol

Shep

im a 08 6'3" 200lbs bp 225 squat 390 60 7.3 thanks for the programs sounds good

Coach May,

I may have missed this in your post however do you have your pitchers on a modified program?

We have been told that pitchers should stay away from bench press or other weights training that involve anything other than low weight and higher reps.

Thoughts?

I'm not sure how you get stronger by lifting low weight/high reps. Bench press may be one the most beneficial lifts for throwers.

SouthernNO1 I agree with you about the bench press. I can not tell as much with the two kids in this class that came in with really good arms. They have increased velocity but most do at this age with time. But the kids that were very weak that have gotten much stronger on this program have increased their velocity at a much greater rate than kids that did not participate.

just marking this