Now we are at the point in our training to begin to convert on sport-specific training into specific baseball skills.
Practice:
Do drills, fielding, hitting, and throwing as a team.
Running:
Players should be running 5-6 times per week. For the first two weeks in this training group focus on stamina on Mondays, focus on speed on Tuesday and Friday, light jog on Wednesday, do speed-endurance on Thursday, and so speed-endurance and run bases on Saturday. Take Sunday off or an easy jog. In week three add an extra base running day and pole sprints.
Strength:
Work the trunk every single day. Do the daily core plus MD ball twists, woodchoppers, and seated back over toss every day. Do large multi-joint exercises quickly and explosively for strength-power. Work smaller stabilizer muscles at a slower rate for strength-endurance.
Workout:
Monday:
- Running: 10 x 100 yard sprints (complete in 10 minutes)
- Strength:
* DB Lunge (4 sets x 8 reps)
* Calf Raises (3 x 10)
* Leg Press (4 x 8)
* Leg Curl (3 x 10)
* Back Extension (3 x 10)
Tuesday:
- Running: 10 x 50 yard sprints
- Strength:
* DB Bench (4 x 8)
* Wide Lat Pull (3 x 10)
* DB Incline Fly (4 x 8)
* Seated Row (4 x 8)
* Tricep Press (4 x 8)
* DB Curl (4 x 8)
Wednesday:
- Running: easy 12 minute jog
- Strength:
* DB Lunge (4 sets x 8 reps)
* Calf Raises (3 x 10)
* Leg Press (4 x 8)
* Leg Curl (3 x 10)
* Back Extension (3 x 10)
Thursday:
- Running: 8 x 15:15 (15 second sprint - with 15 second rest)
- Strength:
* DB Squat (4 x 8)
* Calf Raise (3 x 10)
* Step-Up (4 X 8)
* Leg Curls (3 x 10)
* Split Squat (3 x 10)
* Back Extension (3 x 10)
Friday:
- Running: Sprint (10 x 50 yards)
- Strength:
* DB Incline Press (4 x 8)
* Lat Pull - underhand grip (3 x 10)
* DB Fly (3 x 10)
* DB Row (3 x 10)
* Rope Tricep Press Down (3 x10)
* Arm Curl (3 x 10)
Saturday:
- Running: Bases (5 x): H to 1st, 1st to 3rd, H to 2nd, 2nd to H, H to 3rd, H to H (1 x)
Everyday (except Sunday):
- ABs:
* Leg Drops (2 x 20)
* Knee Ups (10 x)
* Seated Leg-Tucks (10 x)
* V-ups (10 x)
* Crunch (10 x)
* Bicycle (20 x)
* Lateral Crunch (20 X)
* Reach Side to Side (20 x)
This is the time in your training when you are developing your baseball skills so challenge yourself and your training partner. This training portion is what will help determine what strength/skills you have at tryouts. During tryouts coaches will look for those players with baseball readiness as the season is quickly approaching and players should be ready to play; not just starting their training program.
"Achieve Greatness"