2-10-12
No, I didn’t die. I have been taking a little deload. This week has been crazy. Last night I went to the Brad Paisley concert, it was incredible.
Today- Hit for an hour with the team.Then…
A-Baseball Lead into 15 yrd sprint 4@
B1- Hitters Rotational Throw 3x3@ w/ 3kg
B2- DL Stair Hop (continuous reps, 3 stairs each) 3x5
C1- Stair Jump 3x3 (wearing 3025lbs weight vest) 4 steps= 28 inches vertical, 33 inches horizontal
C2- Clap Pushup 3x3
D1- Squat 5x5 w/205lbs (60s rest)
D2- NG Pullups 5x7 (easy)
E1- NG DB Bench 3x10 w/50@
E2- Glute Bridges 2x10 w/225
Then I did some prehab when I got home. I just received a MuscleTrac roller from Elitefts, it is really cool and feels great for active releasing my calfs, shoulders, and feet, works well for everywhere else, too.
I posted this last night, but it didn’t go through for whatever reason…
2-13-2012
Hit for an hour with the team, then…
A-Jump Back into 15 yrd sprint x8
B1- MB Snap Throw 4x3@ w/ 4lbs
B2- DL Stair Hop (continuous reps, 3 stairs each) 4x5
C1- Stair Jump 5x3 (wearing 30lbs weight vest) 4 steps= 28 inches vertical, 33 inches horizontal
C2- Clap Pushup 5x3 (wearing 30lbs weight vest)
D1- Floor Press 5x5 w/135lbs
D2- BB Shrug 5x10 w/135lbs
D3- DB RDL 5x8 w/ 40lbs@ 3 second eccentric
E1- Inverted Row 2x10
E2- Bench Sit SL Squat 2x8@
This session was pretty easy and fast. I am starting to taper off the intensity of my lifting in preparation for baseball season. My program in season will consist of submaximal intensity and volume, using 60 percent of the recommended reps from Prilepin’s Chart as a guide. I expect to maintain most of my strength this season, most of my body weight/body composition, and, most importantly, maintain my power.
Got my body fat tested today…
Age: 18
Height: 5 foot 9
Weight: 170
The Jackson/Pollock 7 site Caliper Method was used.
Chest- 4mm
Abdominal- 12mm
Thigh- 15mm
Tricep- 14mm
Subscapular- 10mm
Suprailiac- 8mm
Midaxillary- 12mm
Overall 9.49 percent.
If anyone is familiar with Poliquin Biosignature, how would my measurements do?
2-17-2012
Hit for an hour with the team, then…
A-Baseball Lead into 15 yrd sprint 5@, then ran 2 5-10-5 shuttles
B1- Hitters Rotational Throw 4x3@ w/ 3kg
B2- DL Stair Hop (continuous reps, 3 stairs each) 4x5
C1- Stair Jump 4x3 (wearing 30lbs weight vest) 4 steps= 28 inches vertical, 33 inches horizontal
C2- Clap Pushup 4x3
D1- Squat 5x4 w/225lbs
D2- NG Pullups 5x7 (easy)
E1- NG DB Bench 3x12 w/50@
E2- DB RDL 3x10 w/ 40@ (3 second eccentric)
2-20-2012
Hit for an hour with the team… Then…
A-Jump Back into 5 yrd sprint x10
B1- Box Jump up to 40 inches with no steps, up to 46 inches with 2 step approach
C2- Clap Pushup 3x3
B1- MB Snap Throw 3x3@ w/ 6lbs
B2- DL Stair Hop (continuous reps, 3 stairs each) 3x6
D1- Floor Press 5x4 w/145lbs
D2- BB Shrug 5x10 w/145lbs
D3- DB RDL 5x8 w/ 40lbs@ 3 second eccentric
E1- Seated Row 3x10 w/130 (3 second hold at chest) Machine has handles that can rotate freely
E2- Bench Sit SL Squat 3x8@
Easy. This is going to be a good program for inseason. Very excited about the box jumps!
2-23-12
Well this is my last training session of the offseason. It’s bittersweet as I love training, but I love baseball even more. I worked up to a weighted box jump max, as I will be doing the twice a week box jump progression as laid out in The Juggernaut Method.
A-Baseball Lead into 15 yrd sprint 5@
B1- Hitters Rotational Throw 3x3@ w/ 3kg
B2- DL Stair Hop (continuous reps, 3 stairs each) 3x5
C1- Weighted Box Jump up to 38 inches wearing a 20lbs vest
C2- Clap Pushup 3x3 w/ 20lbs vest
D1- Squat 4x4 w/245lbs
D2- NG Pullups 4x8
E1- NG DB Bench 3x10 w/55@
E2- DB RDL 3x10 w/ 40@ (3 second eccentric)
2-28-2012
Yesterday was the first day of tryouts and of baseball. Everything went really well and we should have a very solid team this year. I am very excited.
Lifted this (Tuesday) morning.
A- Lead into Sprint 1 to right (baseball way), 2 to left (opposite)
Jump Back into 15 yrd sprint x2
B1- MB Snap Throw 3x2@ w/ 6lbs
B2- DL Stair Hop (continuous reps, 3 stairs each) 3x7
C1- Stair Jump 6x3 4 steps= 28 inches vertical, 33 inches horizontal
C2- Clap Pushup 3x3 (wearing 30lbs weight vest)
D1- Floor Press 4x4 w/150lbs
D2- BB Shrug 4x8 w/150lbs
D3- DB RDL 4x6 w/ 40lbs@ 3 second eccentric
E1- Free motion Seated Row 3x10w/130lbs (3 second hold at chest)
E2- Bench Sit SL Squat 3x8@
A1- Hitters Rotational Throw 3x3@ w/ 3kg
A2- DL Stair Hop (continuous reps, 3 stairs each) 3x5
B1- Weighted Box 4x3 w/ 20lbs onto 28 inch box
B2- Clap Pushup 3x3
C1- Squat 3x3 w/265lbs
C2- NG Pullups 3x9
D1- NG DB Bench 3x10 w/50@
D2- DB RDL 3x10 w/ 40@ (3 second eccentric)
Baseball is going well. I’m exhausted, but this workout was fun/easy enough and I expect good results from this twice a week in-season training program.
Hamstring has cleared up, finally.
March 12th
Hit for an hour.
Then…
A- Weighted box jumps. 5x2 onto 30inch box wearing a 20lbs vest
B1- Floor Press. 5x5 w/ 140lbs
B2- BB Shrug. 5x8w/140lbs
C1- NG Pullups 3x9
C2- Bird Dogs 3x6@
Then had 3 more hours of practice. Weather is not cooperating, so we are hitting inside and doing our other activities on the astroturf football field.
3-15-2012
Had a quick practice today, our game got rained out.
A1- Box jumps 4x2 onto a 36" Box
A2- Clap Pushups 3x3
B- Free Motion Seated Row 3x10w/ 135lbs (3 second hold at chest)
C- Squat 5x5 w/ 215lbs
3-20-2012
Jump back into 15yrd sprint x2
A1- multiple response stair hop. 3x5
A2- clap pushup 3x3
B- weighted box jump 5x1 onto 34" box, wearing a 20lbs vest
C1- floor press 5x4 w/ 150lbs
C2 barbell shrug. 5x6w/ 150lbs
C3 bird dog 5x5@
D1 free motion seated row 3x10w/135lbs (3 second hold at chest)
D2 sl seated box squat 3x6@
Dig the log man. You’ve put a lot of good work in. From the sounds of it, looks like it’s paying off. Congrats.
Thanks Flash! I don’t have ups like you, but I’m getting closer! Training athletically is so much more fun and more rewarding than just training for strength. I have definitely seen the benefits, being in-season now is tough to work everything, but I’m getting after it.