Monday, August 10, 2009

Routine for the Week

Start to play catch everyday for this Fall Season!

Long toss every other day atleast 120 ft. Unless you are feeling Sore.  Which in this case you will push it back a day for extra recovery.

Bullpens will start with me when CBC opens up next Monday but you need to get one in this week

Running Program:

15-20 min. run...Monday/Wednesday/Friday

Sprints: Tuesday/Thursday/Saturday: 40 yards, 12 times

Get your lifts in twice a week after you throw, never before.  Preferably Monday & Thursday

3x8 Squats (start with 1 warm-up set of 12)

3x8 Body Row

3x8 Straight leg Dead lifts (for hamstrings)

3x8 DB Benchpress

3x12 Lat Pull Downs

2x8 Incline DB Benchpress

3x12 DB Lunges

3x12 DB Side Lunges

150 ABS: 5 Sets/30

You always want to balance the push and pull movements throughout the workout.  This prevents injuries and improves performance.  Squats and deadlifts are often neglected in favor of “beach muscle” workouts that target the biceps and chest muscles, but true strength and power is generated from the core, hamstrings, glutes, and quads.  These muscles should be your main focus in each workout you do!


Any questions: Email or Text or 704-517-6399

No comments:

Post a Comment