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Workout Routine

P plp556100+ posts
As some of you know I broke my pinky on my cathing hand in the middle of March. All 3 doctors have said I will be able to swing a bat at 4 weeks and Catch a ball (I play OF) at 6 weeks, but if I catch a ball too hard at 6 weeks I could break it again. So now I am concentrating on Summer Ball, but the most important thing for me is Empire State Games, because I'm a junior and all the college coaches from NYS will be there. My main two aspects I need to work on are arm stregth and running speed.

I have heard alot about Plyometrics from ppl on the board but no matter where I search, I can't find a written out routine. I am pretty strong lower body wise. I can leg press my last out of 4 sets at 415. I can't squat though because of my hand. I need something to get me in top physical shape by July 26th. If anyone could help me out it would be appreciated.

For the arm stregth I have heard a lot about long toss. I am wondering how long should I throw and how many throws should I do. And how many days a week I should do it. Any other input would be appreciated.


Thanks alot
Chris
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JD Jon Doyle1,000+ posts
There are certainly ways to squat that will not bother your hand.

Plyometrics done correctly are wonderful. However, they alone will not get you where you need to be. They are a small part of the entire picture.

If you want speed you need to increase strength in your posterior chain. In addition you must do sprints. Are you currently sprinting? Technique plays a large role as well.

Long toss is great at 2-3 days per week.

Please understand that is is dificult to provide a written workout online because we have never seen you or tested you. Doing so would be unethical and counterproductive.
JD Jon Doyle1,000+ posts
Gradually work back to a distance that you can throw on a line and reach your throwing partner. Typically a long toss session lasts between 30 and 60 throws at the furthest distance.

Your arm should not feel exhausted after a session.

There are no set in stone rules as this is a very individual drill based upon strength, endurance, how you feel that day, etc.
P plp556100+ posts
What are some exercises I oculd do for the posterior chain?

My lower body wokrout consists of:
-Leg Press
-Seated Calf Raises
-Standing Calf Raises
-Leg Extensions (Not sure of the proper term)
-Leg Flexions (Not sure of the proper term)

What could I add or drop? And should I do these slow or fast? With alot or a littler weight? Alot of reps/sets or a small amount of reps/sets?


Thanks for all your help
Chris
P plp556100+ posts
I know you havn't seen me play and don't know what kind of shape I'm in but I thought you could answer this:

When Im squating do I do alot of wieght and less reps....or less weight and more reps quickly? Same with leg extensions/felxions and calf raises. My thought is that Since I have about 2 months before a Showcase and 3 months until Empires I should Start doing them Quickly to get fast muscles, but I could be way off on that.

Thanks for all of your help. It's much appreciated.

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