Alright, well I've spent the past 4-5 weeks doing a cycle of DeFranco's West Side for Skinny Bastards. I haven't kept up my log here as I've been pretty busy and I just never got around to it. Anyway, baseball starts Friday-so stoked and my new lifting program will start next Tuesday. I'm looking to do something like what I did last year- 6 major lifts, this time with some variations, for 3 x 3.
I'm looking at:
W/O A:
-Squats
-Bench
-Rows
W/O B:
-Deadlifts
-Chins
-Dips
I'll use variations, such as Board Presses, Incline/Decline; Box squats, Bulgarian Split Squats; Sumo Deads, Romanian Deads, Single Leg Deads, etc. For the chins and dips, I'll have to use alternates as I don't have a dip station or chin up bar handy. I'm looking to pick up a chin up bar, so that problem should be solved soon. As for the dips, I'll most likely use bench dips with my feet on a chair and some plates on my legs. I going to be buying a dipping station from NY Barbell during the summer, when I have more money and am home to get it off the truck.
When the grounds good, I'll be adding some more agility work outside with the agility ladders, speed bands, med balls, etc.
When in season its usually best to lift twice a week. With practaces and games taking up a lot of your energy it is best to keep the extra activity to a minimum or you will see you performance on the field suffer.
I think it would be best to stick with 3 sets of 8-10 reps to keep mass and not to over work your muscles.
Lower body should be less of a concern lifting wise with the agilities that you plan on doing. I would not work them more than once a week ( so keep lower body confined to one of the two weekly workouts).
Another thing to keep in mind is staying flexable and continue to stretch!! Keep a foam roller near by. During basketball season the foam roller was a life saver for me. Also elasticity bands are good to stretch out your upper body, but are not necessary. For lifts stick with concentrated motions, for example:
Our in-season baseball plan looks something like this...
Workout A
Olympic lift
Knee dominant bilateral
Hip dominant unilateral
Vertical pull
Horizontal push
External rotation movt.
Rotational torso
Bridge/core
Workout B
Olympic lift
Knee dominant unilateral
Hip dominant bilateral
Horizontal pull
vertical push
External rotation movt.
Rotational torso
Bridge/core
I also try to complex two of the exercises each session, example: front squats + box jumps or close grip bench press + plyo push-ups. We tend to stay in the 2-5 rep range all season long except exercises like the external rotation stuff, pull-ups etc.
-I'll definitely be lifting 2x a week. Practice everyday + at least 2-3 games a week keeps me pretty busy.
-The Foam Roller has saved me many a time, especially after heavy leg days. It killed at first, but now it's just a normal part of my day.
-I use Berardi's suggest "homemade surge" from one of his e-newsletters. 2 servings (1.5 scoops) gatorade powder + a scoop of whey + a lotta water.
-Last year, I posed the question of what to do during the season at Rugged, when they still had the forums. Guys here told me to check it out, since they're an athletic traininig place. They basically said decrease volume, increase intensity. They suggested the 3x3 scheme, which is why I used it. They people there said it basically shocks the CNS, but does not overload it and fry it. I used it with much success last year, breaking PR on the deadlift, bench and squat every few workouts. That's why I was looking to use it again. I also like the compound lifts, which is why what they suggested appealed to me.
Woah, thanks Dos. I don't have access to a good olympic lifting coach at the moment, so that might be a problem, unless I use the olympic lift as a way to develop my form. So, a general idea of a workout could be something like:
Workout A:
-Squats
-Romanian deadlifts
-Pullups
-Bench press
-Jobes for external rotator
-Russian BB twists
-Static core hold
Kevin,
You just got a workout suggestion from one of the best. I suggest you go back and read Dos's post and get your ass to the gym and use it. [img]/images/graemlins/smile.gif[/img]
Hah yea Dos snuck his post in there before I posted my initial reply. I'm definitely going to use that guideline, and hopefully over the summer find a olympic lift coach in my area. Thanks LB and Dos for the replies. I love this place. [img]/images/graemlins/smile.gif[/img]
And thanks Mahler for the ass kickin [img]/images/graemlins/tongue.gif[/img]
Yeah, looks pretty good kevin. i would still try to incorporate a simple Oly lift variation like a clcean or snatch pull....pretty easy and is great for explosive power. Also things like jump squats with lower loads (the bar, maybe even up to an additional 20-30 lbs. etc.) will help with the rapid force development. Good luck and I love it when i see baseball guys get after it in the weightroom. Oh, and try some push presses / jerks as well to help with the power development as well.
Cuban presses and modified cuban presses are als great for the shoulders.
Thanks so much Dos. I'll add that olympic pull to the top of each routine. I'll bring my training outside when the weather gets a bit nicer and the ground isn't frozen or muddy so that I can work on the push presses/jerks (ceiling is only 6'6"-6'7")
In season lifting plan
Linear Mode
