I've spent several days researching articles on Mr. Doyle's and others' sites, searching through old topics on here, and assessing my goals and have finally created a basis for a workout program of sorts to be implemented until late February when baseball practice begins and in season training begins.
First -- a bit about me. I'm a 17 year old junior pitcher, I am 6'2" 180 lbs., and my main goals from this program are to gain some velocity (who doesn't want to do that), prevent injury, and to overall improve my athleticism and strength.
I plan on lifting 3 days a week, but I created 4 sets of workouts so that I don't always do the same workout on the same days of the week. I'm looking for guidance as to if the workload is too much or too little, if I am neglecting any muscle areas or paying too much attention to some, if there are any dangerous or non-productive lifts or exercises, and also some guidance as to sets and reps and implementing some sort of periodization.
Now for the workout:
Every workout:
Standing medicine ball side toss
Front and side plank holds
Supermans
Pull ups and push ups
handwalks
(I also plan on doing a slight variation on the Thrower's Ten program each non lifting day)
Workout 1:
Upright rows
Dead lift
Clean from floor
Push Press
Squat
Lever side bends
Cable twists
Back Extensions
2:
Bent-over rows
shrugs
good-mornings
leg press
side lunges (with barbell)
single leg squats
hang clean
russian twists with medicine ball
dumbell bench press
3:
squat
dead lift
clean from floor
seated rows w/ cable
windmills
lying twists
side bends on exercise ball
medicine ball figure 8s
4:
dead lift
good mornings
single leg squats
side lunges
clean hang
lever side bends
bench press
arnold press with dumbells
I have also gathered that all these exercises should be done as quickly as possible while still maintaining form, as opposed to slow and deliberate movements and lifts. I wanted to make sure I have interpreted that correctly.
Thanks a ton for any time you put into this, I've spent a good deal of time researching to try to get away from the most obvious faults.
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