1-17-12
AM- Prehab Circuit 2 times through
1- Foam Roll Lats x10@
2- Thoracic Crunches x10
3- Sleeper Stretch x20s@
4- Glute Bridge x10
Sorry man
That is something that I have no idea about, but I think in order to find and correct those weaknesses a person has to go through a assessment, which I have no clue about and don’t know how to learn etc
For example my left side feels it more when I’m doing bird dogs, I know that that is an imbalance but how to correct it? I have no clue
But one thing I’ll say is you should go over every article from Eric Cressy that you can get your hands on, there are plenty here and maybe more info on this website, only thing I can recall is that they (Cressy Performance) don’t or minimize any pushing movements (horizontal/ vertical) from their athletes programs
and there is plenty more stuff which I don’t know
But definitely Give it a look if you already haven’t
I wish I could comment on your program but i have no idea what most of the exercises are
: /
Best of luck man
1-17-12
PM
There was snow so I didn’t get to long toss. Lifted with the baseball team.
Ladder Drills- did decently today
Back Squat 1x10w/135, 1x10w/185, 1x8w/205
Rotational Cable Punch 3x15@
SL MB Slams 2x10@
MB Rotational Throws 3x15@ w/5kg
Rebound Box Jumps 3x10w/ 25inch box
DB Deceleration Throwing 3x12w/10lbs
SASL Cable Row 3x8@
Glute Ham Raises 3x12
V-Sit into DB Flyes 3x12
1 arm on MB Pushups 3x10@
Then my personal conditioning/prehab circuit 3 times through
A- Hanging Leg Raise until feet touch bar x6
B- Jump Rope x100
C- SL Glute Bridge x6@
[quote]young n wrote:
Sorry man
That is something that I have no idea about, but I think in order to find and correct those weaknesses a person has to go through a assessment, which I have no clue about and don’t know how to learn etc
For example my left side feels it more when I’m doing bird dogs, I know that that is an imbalance but how to correct it? I have no clue
But one thing I’ll say is you should go over every article from Eric Cressy that you can get your hands on, there are plenty here and maybe more info on this website, only thing I can recall is that they (Cressy Performance) don’t or minimize any pushing movements (horizontal/ vertical) from their athletes programs
and there is plenty more stuff which I don’t know
But definitely Give it a look if you already haven’t
I wish I could comment on your program but i have no idea what most of the exercises are
: /
Best of luck man[/quote]
I definitely understand and I appreciate your concern. I have not had a formal assessment yet, but I am friends with our schools weights coach who is a NSCA trainer and we talk shop a lot. He critiques my form at a much higher level than he does the other guys. For instance, when I squat he does not cue me to get deeper or keep my knees out like he does for the other guys. Instead he will say things like elbows under. What I am trying to say is that if I had any GLARING deficiencies I would imagine he would tell me; however, I am not about to say that my movements are perfect. I have worse hip mobility on my left side, greater shoulder external rotation on my right shoulder, and I get the occasional knee pain in my left knee. My plan to fix these are:
-Stretch the hips and do mobility drills
-Do nothing about my shoulder, it is an adaption derived from and beneficial to baseball.
-Make sure my ankles are sufficiently mobile as I believe deeply in the joint-by-joint mobility/stability.
You bring up pressing, as of last time I read Cressey’s baseball articles he had his pitchers doing pushups and neutral grip DB Bench/Floor Pressing. Cressey is a smart dude, and I would pick his beliefs over mine any day. That being said, he deals mainly with pitchers, and I am a 3rd baseman. What’s the difference? 1- Amount of throwing, they throw a lot more. 2- They throw off of a mound which adds stress (http://www.stevenellis.com/steven_ellis_the_complete/injury/) Therefore, I feel comfortable with Floor Pressing with a bar, as a floor press I see as a happy medium between DBs and the Bench Press.
Agree? Disagree?
1-18-12
Got about 4 inches of snow already and more is on the way!!!
Hit for an hour with the team.
Then…
A- Sideways Lunge into 15yrd Sprint 3ea leg up
B1- Weighted Stair Jump (3 steps 21inch vertical) 4x3w/ 35lbs each hand
B2- DL Stair Hop (continuous reps, 3 stairs each) 4x5
B3- Clap Pushups 4x3
C1- SL Stair Jump (3 steps) 3x2@
C2- MB Snap Throw 3x3@ w/ 4lbs
D1- Floor Press 4x5 w/ 165
D2- BB Shrug 4x5 w/ 165
F1- Inverted Row x12, x12, x10
F2- DB Y- Raise 3x10 w/ 12.5@
G1- DB Zottman Curls 3x10w/ 15lbs@
G2- DB Lateral Raise 3x10w/15lbs@
G3- Incline(Decline?) Situps 3x10 (5 second lowering)
Everything felt good today, I am getting sharper at hitting every time. Also, I threw a 20 pitch bullpen, nothing too exciting there. Sprints felt good, I really focused on getting full hip extension and running loose… well and being fast. lol. The weighted jumps are getting a little too heavy for me (BW 70lbs), but not due to height, but due to the horizontal displacement I have to get as I am jumping on stairs. I will lighten those to probably 40lbs (20@) and just continue to do work. I plan on getting prehab done later tonight, am planning on foam rolling my quads, lumbar spine, doing thoracic crunches, and, as always, glute bridges.
1-18-12
I update this log with the prehab that I do… pretty lame right?
Circuit 3 times through…
A- Foam Roll Quads x20
B- Thoracic Crunches x10
C- Glute Bridge x10
D- Hip External Rotators Stretch x20s@
E- Childs Pose Chest to Knees x10
I feel great after doing this. Did the Thoracic Crunches using two tennis balls I taped together rather than with the foam roller. I do not know if I like it more for improving my thoracic mobility, but it does hit the trigger points in the lower traps very nicely.
This prehab made me cooler than I was when I woke up this morning. Or something like that…
1-19-2012
I have a bunch of stuff going on tomorrow, so I pushed this lift up to today.
A-Baseball Lead into 15 yrd sprint 3@, then 1@ Linear 10 yard sprints
B1- Triple Threat Rotational MB Throw 3x5@ w/ 8lbs
B2- SL Stair Hops (Continuous, 2 steps ea) 3x5@
C1- Stair Jump 4x3 (wearing 20lbs weight vest) 4 steps= 28 inches vertical, 33 inches horizontal
C2- Clap Pushup 4x3
D- Squat 5x3 w/270lbs (90s rest)
E- Weighted NG Pullup 3x4w/ BW(166) 40lbs
F1- Jump Rope 3x100
F2- Lying Leg Raises 3x10 (5 second lowering)
G1- Extensive MB Throws (4 ways) 3x20ea w/ 8lbs
G2- Swiss Ball Crunches 3x10 (2 second contraction hold)
That’s all she wrote. Got 4 more inches of snow today, weather.com only expected less than 1inch… Fail.
1-20-2012
Snow day today, I am a little disappointed as I wanted to get finals out of the way.
Played Catch, worked on transferring without catching, like having one fluid motion from ball into mitt to hand.
A-Ladder Tempos 3 variations, then 15s rest, repeated 8 times
B1-Stationary High Knees x15s, rest 30s, while resting do 6 powerwheel ab rollouts
B2-Stationary Butt Kickers x15s, rest 30s, while resting do 6 powerwheel ab rollouts
Repeast this 4 times.
Prehab Circuit 3 times through
1- Foam Roll Quads x20
2- Foam Roll Thoracic Crunches x10
3- Glute Bridge x30s
2- Band Pull-aparts x10 (doubled black theratube)
I have hitting later.
1-20-2012
PM
Well I was the only kid to show up for hitting, so I got to work for an hour with a current minor leaguer in the Orioles organization. Got home and purchased the Juggernaut Method Football Supplement, it is only 5 dollars and has a great plan on implementation of sprints, jumps, throws and lifting. I don’t play football, but that information is a bargain. I expect to change some aspects of my training after reading this.
1-21-2012
A-SL Linear Start into Sprint 3 reps starting from each leg(20 yards each)
B1- Depth Jump (Drop from 14 inch box) 3x3 (each to touch bar- 27inches above)
B2- Clap Pushups 3x3
C1- SL Stepup Jump 3x2@ (@=each side)
C2- Hitters Rotational MB Throw 3x3@ w/ 6lbs medball
D-DB Swing 3x10w/60lbs
E- Extensive MB Throws 5x20ea w/ 6lbs (Chest Press x20, OH x20, Rotational x20@, Shotput x10@)
F1- Decline Situps 3x20
F2-Side Bends 3x20@ w/35
G1- Leg Raise 3x10
G2- 45 degree oblique crunch 2x10@
H1- Jump Rope 2x50
H2- MB V-Sit side touch 3x10@ w/ 3kg
H3- MB Diagonal Crunches 3x10@ w/ 3kg
Fairly Easy work, felt explosive today. After reading the Juggernaut Method Football Supplement, I have decided that I need to do some more aerobic work, more extensive throws, more abs, and could probably increase my sprinting volume. I have about 5 more weeks before my season, so I will slightly increase my sprinting, but it probably will not be by that much.
If anyone is following my log, please let me know of any suggestions or comments you have about my training. Thanks
1-22-20129
A- Extensive MB Throws 750 total throws (Chest Press, OH, Rotational, Shotput)
B1- Jump Rope 8x50
B2- TRX Fallouts 8x10
C1- Decline Situps 5x15
C2-Side Bends 5x15@ w/35
D1- DB Rear Delt Raise 3x10w/ 15@
D2- DB Zottman Curls 3x10@w/ 10
D3- Landmine with Handles 3x5@w/ bar (tough)
E1- Leg Raise 3x15
E2- 45 degree oblique crunch 3x10@
Prehab
Foam Roll Quads 2x20
Foam Roll Thoracic Crunches 2x10
Foam Roll Adductors 2x10@
Foam Roll Abductors 2x10@
I went to the gym today just to go really. The high volume of extensive MB Throws and abs is a result of me reading the Juggernaut Method Football Supplement. Using the handles on the landmine makes it very difficult as the lever is being increased.
1-23-2012
Today was the last day of finals, I am nervous and excited to find out how I did.
Had some time before hitting, so I did some quick stuff in the gym:
A-Juggernaut Medicine Ball Mobility Circuit w/3kg
B1- 10inch Peterson Stepups 3x6@
B2- Reverse Hyper on G/H Raise 3x10
B3- DB External Rotation 3x10@w/8lbs
Then I hit for an hour and threw a 25 pitch bullpen.
Then…
A- Sideways Lunge into 15yrd Sprint 3ea leg up
B1- Weighted Stair Jump (3 steps 21inch vertical) 4x3w/ 25lbs each hand
B2- DL Stair Hop (continuous reps, 3 stairs each) 4x5
B3- Clap Pushups 4x3
C1- SL Stair Jump (3 steps) 3x2@
C2- MB Snap Throw 3x3@ w/ 6lbs
D1- Floor Press 5x3 w/ 175
D2- BB Shrug 5x3 w/ 175
F1- Inverted Row x12, x12, x12
F2- DB Y- Raise 3x10 w/ 12.5@
Today I felt pretty sluggish, but my workouts didn’t really reflect it. I have began to do a tap test to measure how my CNS is firing for the day. This morning I got a median of 57 taps in 10 seconds, tonight I got a median of 61 in 10 seconds. It will be interesting to see how this compares to other days, especially tomorrow when I would expect a suppressed CNS. Also, as mentioned last week I decreased the weight on the Stair jumps (from BW w/ 70lbs to BW w/ 50lbs) and I was landing on the target stair (21inches vertical, 22 inches horizontal) with unbent legs. I am pleased with this! I will do prehab tonight and just relax.
1-24-12
Dynamic Warmup
A-Directional Lunge Jumps (Lateral, forwards, backwards) 3@
B-DL 45 degrees hop 2x3@
C-Extensive MB Throws 600 reps w/ 3kg
D1-Jump Rope 8x80
D2-Fallouts 6x10w/ a 2 second hold in the extended position
1-25-12
Hit for an hour with the team.
Then…
A-Baseball Lead into 15 yrd sprint 4@
B1- Triple Threat Rotational MB Throw 3x5@ w/ 8lbs
B2- SL Stair Hops (Continuous, 2 steps ea) 3x5@
C1- Stair Jump 4x2 (wearing 25lbs weight vest) 4 steps= 28 inches vertical, 33 inches horizontal
C2- Clap Pushup 4x3
D- Squat 3x5 w/255lbs (90s rest)
E- Front Squat Up to 205/1 (easy)
F- Weighted NG Pullup 1x4, 2x3 w/45 lbs on dip belt
G1- Extensive MB Throws (4 ways) 300 throws with 8lbs
1-26-2012
A- Medicine Ball Mobility Circuit w/8lbs
B- Directional Lunge Jumps x3(3 ways)@
C- DL Diagonal Hops 3x3@
D- Fake Field into Fake throw 2x5 (4 ways- at, Backhand, forehand, charge)
E- Tempo Runs 8x60 yards w/ 20s rest
F- Ab Rollouts 3x8
G- Battling Ropes x some
1-28-12
Quick workout in a hotel weight room. Exciting events have happened with my future and baseball!
Treadmill sprints x3 (treadmill turned off, just pushing the tread as in the acceleration phase of sprinting)
kneeling jumps 2x3
db swings 2x10w/ 50lbs
ng db bench 2x10w/ 35lbs ea
shoulder circuit with 10lbs ea
A bunch of pullups mixed in.
Just a nice little deload workout.
1-30-2012
Hit for an hour…
Then…
A-SL Linear Start into Sprint 4 reps starting from each leg(20 yards each)
B1- Depth Jump (Drop from 14 inch box) 4x3 (each to touch bar- 27inches above)
B2- Clap Pushups 4x3
C1- SL Stepup Jump 3x2@ (@=each side)
C2- Hitters Rotational MB Throw 3x3@ w/ 6lbs medball
D-DB Swing 3x10w/65lbs
Baseball season starts 4 weeks from today!
1-31-2012
Played catch outside for the first time in a while. Arm felt good and sharp. Stretched it out to a fairly-linear 60 or so yards. Worked on throwing out of a fielding position.
Then…
Directional Lunge Jumps 3@ (3 ways- side@, Front@, Back@)
Extensive MB Throws 400 throws w/ 8lbs (4 ways- chest pass, OH, Rotational@)
C1- Jump Rope 6x70
C2- TRX Fallouts 6x10
Nothing too exciting, did a bunch of prehab later on. I won’t bore you with the details.
27 days.
2-1-12
Hit for an hour.
Then…
A- Sideways Lunge into 15yrd Sprint 3ea leg up
B1- Weighted Stair Jump (3 steps 21inch vertical) 4x3w/ 25lbs each hand
B2- DL Stair Hop (continuous reps, 3 stairs each) 4x5
B3- Clap Pushups 4x3
C1- SL Stair Jump (3 steps) 3x2@
C2- MB Snap Throw 3x3@ w/ 6lbs
D1- Floor Press 4x4 w/ 175
D2- BB Shrug 4x4 w/ 175
F1- Inverted Row x15, x12, x12
F2- DB Y- Raise 3x12 w/ 10@
26 days.
2-3-2012
Hit for an hour with the team.
Then…
A-Baseball Lead into 15 yrd sprint 3@
B1- Triple Threat Rotational MB Throw 3x5@ w/ 8lbs
B2- SL Stair Hops (Continuous, 2 steps ea) 3x5@
C1- Stair Jump 6x3 (wearing 25lbs weight vest) 4 steps= 28 inches vertical, 33 inches horizontal
C2- Clap Pushup 6x3
D- Squat 2x4 w/275lbs (90s rest)
E-Weighted NG Pullup 3x3 w/50 lbs on dip belt
Knees were not having it today, so I cut squatting short a little.