baseball 2011 winterbreak pos.xlsx
December 5 ‐ 9 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 Hugging 1 Leg Hip Raise WU3 Squat to Stand A1 Back Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Elevated Split Squat B2 Rear Delt Raise C1 1 Leg RDL C2 Reverse Bar Curl Hand Walking Incline Cuban Press Forearms Front Bridge Suitcases
1 x 4ea 1 x 12ea 1 x 10 4x10,10,8,8 3 x 12ea 1 x 5ea 3 x 8ea 3 x 10 3 x 6ea 3 x 12 2 x 15sec 2 x 10 200 reps 2 x 1 Min 2 x 25
DAY 3 Total Body Emphasis DYNAMIC WARM UP WU1 Spiderman to Stand WU2 Pizza Pies WU3 Bench 1 Leg Hip Raise A1 Explosive Step Ups B1 Bar Lunge B2 Pull Ups C1 1 Arm DB Bench Press C2 RDL D1 Inverted Row
1 x 4ea 1 x 15 1 x 12ea 2 x 5ea 4 x 8ea 4 x 6‐10 4 x 8ea 4 x 8 3 x 12‐15
L Lateral Raise Wrist Flex/Ext Ceiling Sit Ups Side Bridge
2 x 15 3 x 10ea 2 x 15 2 x 30 sec ea
2.5‐5lbs
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Groiners WU3 T Push Ups A1 Bench Press A2 Rear Delt Raise B1 Chin Ups B2 MB Walkover Push Ups C1 1 Arm DB Row C2 Shoulder 3 way
2 x 12 1 x 10 1 x 6ea 4x10,10,8,8 4 x 10 4 x 8‐10 3 x 6ea 3 x 8ea 2 x 10ea
I/Y/T/W/A Zottman Curls DB Skull Crushers Toe Touches Twist
5 raises +8 sec hold 3 x 10 3 x 10 2 x 50 2 x 50
December 12 ‐ 16 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 Hugging 1 Leg Hip Raise WU3 Squat to Stand A1 Back Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Elevated Split Squat B2 Rear Delt Raise C1 1 Leg RDL C2 Reverse Bar Curl Hand Walking Incline Cuban Press Forearms Front Bridge Suitcases
1 x 4ea 1 x 12ea 1 x 10 4 x 8,8,6,6 3 x 12ea 1 x 5ea 3 x 8ea 3 x 10 3 x 6ea 3 x 12 2 x 15sec 2 x 10 200 reps 2 x 1 Min 2 x 25
DAY 3 Total Body Emphasis DYNAMIC WARM UP WU1 Spiderman to Stand WU2 Pizza Pies WU3 Bench 1 Leg Hip Raise A1 Explosive Step Ups B1 Bar Lunge B2 Pull Ups C1 1 Arm DB Bench Press C2 RDL D1 Inverted Row
1 x 4ea 1 x 15 1 x 12ea 3 x 5ea 4 x 6ea 4 x 6‐10 4 x 6ea 4 x 8 3 x 12‐15
L Lateral Raise Wrist Flex/Ext Ceiling Sit Ups Side Bridge
2 x 15 3 x 10ea 2 x 15 2 x 30 sec ea
2.5‐5lbs
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Groiners WU3 T Push Ups A1 Bench Press A2 Rear Delt Raise B1 Chin Ups B2 MB Walkover Push Ups C1 1 Arm DB Row C2 Shoulder 3 way
2 x 12 1 x 10 1 x 6ea 4 x 8,8,6,6 4 x 10 4 x 8‐10 3 x 6ea 3 x 8ea 2 x 10ea
I/Y/T/W/A Zottman Curls DB Skull Crushers Toe Touches Twist
12 Raises 3 x 10 3 x 10 2 x 50 2 x 50
December 19 ‐ 23 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 Hugging 1 Leg Hip Raise WU3 Squat to Stand A1 Back Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Elevated Split Squat B2 Rear Delt Raise C1 1 Leg RDL C2 Reverse Bar Curl Hand Walking Incline Cuban Press Forearms Front Bridge Suitcases DAY 3 Total Body Emphasis DYNAMIC WARM UP WU1 Spiderman to Stand WU2 Pizza Pies WU3 Bench 1 Leg Hip Raise A1 Explosive Step Ups B1 Bar Lunge B2 Pull Ups C1 1 Arm DB Bench Press C2 RDL D1 Inverted Row L Lateral Raise Wrist Flex/Ext Ceiling Sit Ups Side Bridge
1 x 4ea 1 x 12ea 1 x 10 4 x 6,6,4,4 3 x 12ea 1 x 5ea 3 x 8ea 3 x 10 3 x 6ea 3 x 12 2 x 15sec 2 x 10 200 reps 2 x 1 Min 2 x 25
2.5‐5lbs
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Groiners WU3 T Push Ups A1 Bench Press A2 Rear Delt Raise B1 Chin Ups B2 MB Walkover Push Ups C1 1 Arm DB Row C2 Shoulder 3 way
2 x 12 1 x 10 1 x 6ea 4 x 6,6,4,4 4 x 10 4 x 8‐10 3 x 6ea 3 x 8ea 2 x 10ea
I/Y/T/W/A Zottman Curls DB Skull Crushers Toe Touches Twist
5 raises +8 sec hold 3 x 10 3 x 10 2 x 50 2 x 50
1 x 4ea 1 x 15 1 x 12ea 3 x 5ea 4 x 6ea 4 x 6‐10 4 x 4ea 4 x 8 3 x 12‐15 2 x 15 3 x 10ea 2 x 15 2 x 30 sec ea
EMAIL COACH CARTER Weights for: Back Squat Bench Press Bar Lunge AND MILE TIME [email protected] 302‐540‐4462
December 26 ‐ 30 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 1 Leg Hip Raise WU3 Lateral Squat A1 Front Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Step Ups B2 RDL C1 Back Extension C2 Calf Raise Wrist Flexion/Extension L Lateral Raise Push Up Plus Alt. Suitcase 1/2 Twist
1 x 4ea 1 x 12ea 2 x 6ea 4 x 8,8,6,6 2 x 12 2 x 5ea 3 x 8ea 3 x 8 3 x 15 3 x 20 3 x 15 2 x 10 2 x 12 3 x 20 3 x 20ea
DAY 3 Total Body Emphasis DYNAMIC WARM UP WU1 Spiderman to Stand WU2 Pizza Pies WU3 Bench 1 Leg Hip Raise A1 Pause Back Squat A2 DB Side Raise B1 Alt Grip Chin Ups B2 Bar Good Morning C1 Partner Hamstring C2 Inverted Row
1 x 4ea 1 x 15 1 x 12ea 4 x 6 SPEED 3 x 10 4 x 10‐12 4 x 8 3 x 10 3 x 12‐15
Bar Rollouts Hanging Leg Raise V Ups
3 x 10 2 x 20 2 x 20
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Over/Unders WU3 Shoulder 5 Way A1 Clean Pull A2 Band Pull Aparts B1 Bench Press B2 Rear Delt Raise C1 Chin Ups + Wt C2 Tricep Pressdown
2 x 12 1 x 5ea 1 x 10ea 4 x 4 4 x 10 4 x 8,8,6,6 4 x 10 4 x 9 4 x 15
Heavy Farmers Walk (2DB's) I/Y/T/W/A Marching Front Bridge Side Bridge Leg Raise Lying Leg Raise
2 x 20yds 12 Raises 2 x 20steps 2 x 20raises 2 x 20
75‐100lbs
January 2 ‐ 6 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 1 Leg Hip Raise WU3 Lateral Squat A1 Front Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Step Ups B2 RDL C1 Back Extension C2 Calf Raise Wrist Flexion/Extension L Lateral Raise Push Up Plus Alt. Suitcase 1/2 Twist DAY 3 Total Body Emphasis DYNAMIC WARM UP WU1 Spiderman to Stand WU2 Pizza Pies WU3 Bench 1 Leg Hip Raise A1 Pause Back Squat A2 DB Side Raise B1 Alt Grip Chin Ups B2 Bar Good Morning C1 Partner Hamstring C2 Inverted Row Bar Rollouts Hanging Leg Raise V Ups
1 x 4ea 1 x 12ea 2 x 6ea 4 x 8,6,6,4 2 x 12 2 x 5ea 3 x 8ea 3 x 8 3 x 15 3 x 20 3 x 15 2 x 10 2 x 12 3 x 20 3 x 20ea
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Over/Unders WU3 Shoulder 5 Way A1 Clean Pull A2 Band Pull Aparts B1 Bench Press B2 Rear Delt Raise C1 Chin Ups + Wt C2 Tricep Pressdown
2 x 12 1 x 5ea 1 x 10ea 5 x 3 4 x 10 4 x 8,6,6,4 4 x 10 4 x 9 4 x 15
Heavy Farmers Walk (2DB's) I/Y/T/W/A Marching Front Bridge Side Bridge Leg Raise Lying Leg Raise
2 x 20yds 12 Raises 2 x 20steps 2 x 20raises 2 x 20
1 x 4ea 1 x 15 1 x 12ea 4 x 4 SPEED 3 x 10 4 x 10‐12 4 x 8 3 x 10 3 x 12‐15 3 x 10 2 x 20 2 x 20
EMAIL COACH CARTER Weights for: Front Squat Bench Press AND MILE TIME [email protected] 302‐540‐4462
75‐100lbs
January 9/10 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 1 Leg Hip Raise WU3 Lateral Squat A1 Front Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Step Ups B2 RDL C1 Back Extension C2 Calf Raise Wrist Flexion/Extension L Lateral Raise Push Up Plus Alt. Suitcase 1/2 Twist
1 x 4ea 1 x 12ea 2 x 6ea 4 x 6,6,4,4 2 x 12 2 x 5ea 3 x 8ea 3 x 8 3 x 15 3 x 20 3 x 15 2 x 10 2 x 12 3 x 20 3 x 20ea
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Over/Unders WU3 Shoulder 5 Way A1 Clean Pull A2 Band Pull Aparts B1 Bench Press B2 Rear Delt Raise C1 Chin Ups + Wt C2 Tricep Pressdown
2 x 12 1 x 5ea 1 x 10ea 5 x 3 4 x 10 4 x 6,6,4,4 4 x 10 4 x 9 4 x 15
Heavy Farmers Walk (2DB's) I/Y/T/W/A Marching Front Bridge Side Bridge Leg Raise Lying Leg Raise
2 x 20yds 12 Raises 2 x 20steps 2 x 20raises 2 x 20
75‐100lbs
1 x 4ea 1 x 12ea 1 x 10 4x10,10,8,8 3 x 12ea 1 x 5ea 3 x 8ea 3 x 10 3 x 6ea 3 x 12 2 x 15sec 2 x 10 200 reps 2 x 1 Min 2 x 25
DAY 3 Total Body Emphasis DYNAMIC WARM UP WU1 Spiderman to Stand WU2 Pizza Pies WU3 Bench 1 Leg Hip Raise A1 Explosive Step Ups B1 Bar Lunge B2 Pull Ups C1 1 Arm DB Bench Press C2 RDL D1 Inverted Row
1 x 4ea 1 x 15 1 x 12ea 2 x 5ea 4 x 8ea 4 x 6‐10 4 x 8ea 4 x 8 3 x 12‐15
L Lateral Raise Wrist Flex/Ext Ceiling Sit Ups Side Bridge
2 x 15 3 x 10ea 2 x 15 2 x 30 sec ea
2.5‐5lbs
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Groiners WU3 T Push Ups A1 Bench Press A2 Rear Delt Raise B1 Chin Ups B2 MB Walkover Push Ups C1 1 Arm DB Row C2 Shoulder 3 way
2 x 12 1 x 10 1 x 6ea 4x10,10,8,8 4 x 10 4 x 8‐10 3 x 6ea 3 x 8ea 2 x 10ea
I/Y/T/W/A Zottman Curls DB Skull Crushers Toe Touches Twist
5 raises +8 sec hold 3 x 10 3 x 10 2 x 50 2 x 50
December 12 ‐ 16 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 Hugging 1 Leg Hip Raise WU3 Squat to Stand A1 Back Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Elevated Split Squat B2 Rear Delt Raise C1 1 Leg RDL C2 Reverse Bar Curl Hand Walking Incline Cuban Press Forearms Front Bridge Suitcases
1 x 4ea 1 x 12ea 1 x 10 4 x 8,8,6,6 3 x 12ea 1 x 5ea 3 x 8ea 3 x 10 3 x 6ea 3 x 12 2 x 15sec 2 x 10 200 reps 2 x 1 Min 2 x 25
DAY 3 Total Body Emphasis DYNAMIC WARM UP WU1 Spiderman to Stand WU2 Pizza Pies WU3 Bench 1 Leg Hip Raise A1 Explosive Step Ups B1 Bar Lunge B2 Pull Ups C1 1 Arm DB Bench Press C2 RDL D1 Inverted Row
1 x 4ea 1 x 15 1 x 12ea 3 x 5ea 4 x 6ea 4 x 6‐10 4 x 6ea 4 x 8 3 x 12‐15
L Lateral Raise Wrist Flex/Ext Ceiling Sit Ups Side Bridge
2 x 15 3 x 10ea 2 x 15 2 x 30 sec ea
2.5‐5lbs
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Groiners WU3 T Push Ups A1 Bench Press A2 Rear Delt Raise B1 Chin Ups B2 MB Walkover Push Ups C1 1 Arm DB Row C2 Shoulder 3 way
2 x 12 1 x 10 1 x 6ea 4 x 8,8,6,6 4 x 10 4 x 8‐10 3 x 6ea 3 x 8ea 2 x 10ea
I/Y/T/W/A Zottman Curls DB Skull Crushers Toe Touches Twist
12 Raises 3 x 10 3 x 10 2 x 50 2 x 50
December 19 ‐ 23 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 Hugging 1 Leg Hip Raise WU3 Squat to Stand A1 Back Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Elevated Split Squat B2 Rear Delt Raise C1 1 Leg RDL C2 Reverse Bar Curl Hand Walking Incline Cuban Press Forearms Front Bridge Suitcases DAY 3 Total Body Emphasis DYNAMIC WARM UP WU1 Spiderman to Stand WU2 Pizza Pies WU3 Bench 1 Leg Hip Raise A1 Explosive Step Ups B1 Bar Lunge B2 Pull Ups C1 1 Arm DB Bench Press C2 RDL D1 Inverted Row L Lateral Raise Wrist Flex/Ext Ceiling Sit Ups Side Bridge
1 x 4ea 1 x 12ea 1 x 10 4 x 6,6,4,4 3 x 12ea 1 x 5ea 3 x 8ea 3 x 10 3 x 6ea 3 x 12 2 x 15sec 2 x 10 200 reps 2 x 1 Min 2 x 25
2.5‐5lbs
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Groiners WU3 T Push Ups A1 Bench Press A2 Rear Delt Raise B1 Chin Ups B2 MB Walkover Push Ups C1 1 Arm DB Row C2 Shoulder 3 way
2 x 12 1 x 10 1 x 6ea 4 x 6,6,4,4 4 x 10 4 x 8‐10 3 x 6ea 3 x 8ea 2 x 10ea
I/Y/T/W/A Zottman Curls DB Skull Crushers Toe Touches Twist
5 raises +8 sec hold 3 x 10 3 x 10 2 x 50 2 x 50
1 x 4ea 1 x 15 1 x 12ea 3 x 5ea 4 x 6ea 4 x 6‐10 4 x 4ea 4 x 8 3 x 12‐15 2 x 15 3 x 10ea 2 x 15 2 x 30 sec ea
EMAIL COACH CARTER Weights for: Back Squat Bench Press Bar Lunge AND MILE TIME [email protected] 302‐540‐4462
December 26 ‐ 30 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 1 Leg Hip Raise WU3 Lateral Squat A1 Front Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Step Ups B2 RDL C1 Back Extension C2 Calf Raise Wrist Flexion/Extension L Lateral Raise Push Up Plus Alt. Suitcase 1/2 Twist
1 x 4ea 1 x 12ea 2 x 6ea 4 x 8,8,6,6 2 x 12 2 x 5ea 3 x 8ea 3 x 8 3 x 15 3 x 20 3 x 15 2 x 10 2 x 12 3 x 20 3 x 20ea
DAY 3 Total Body Emphasis DYNAMIC WARM UP WU1 Spiderman to Stand WU2 Pizza Pies WU3 Bench 1 Leg Hip Raise A1 Pause Back Squat A2 DB Side Raise B1 Alt Grip Chin Ups B2 Bar Good Morning C1 Partner Hamstring C2 Inverted Row
1 x 4ea 1 x 15 1 x 12ea 4 x 6 SPEED 3 x 10 4 x 10‐12 4 x 8 3 x 10 3 x 12‐15
Bar Rollouts Hanging Leg Raise V Ups
3 x 10 2 x 20 2 x 20
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Over/Unders WU3 Shoulder 5 Way A1 Clean Pull A2 Band Pull Aparts B1 Bench Press B2 Rear Delt Raise C1 Chin Ups + Wt C2 Tricep Pressdown
2 x 12 1 x 5ea 1 x 10ea 4 x 4 4 x 10 4 x 8,8,6,6 4 x 10 4 x 9 4 x 15
Heavy Farmers Walk (2DB's) I/Y/T/W/A Marching Front Bridge Side Bridge Leg Raise Lying Leg Raise
2 x 20yds 12 Raises 2 x 20steps 2 x 20raises 2 x 20
75‐100lbs
January 2 ‐ 6 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 1 Leg Hip Raise WU3 Lateral Squat A1 Front Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Step Ups B2 RDL C1 Back Extension C2 Calf Raise Wrist Flexion/Extension L Lateral Raise Push Up Plus Alt. Suitcase 1/2 Twist DAY 3 Total Body Emphasis DYNAMIC WARM UP WU1 Spiderman to Stand WU2 Pizza Pies WU3 Bench 1 Leg Hip Raise A1 Pause Back Squat A2 DB Side Raise B1 Alt Grip Chin Ups B2 Bar Good Morning C1 Partner Hamstring C2 Inverted Row Bar Rollouts Hanging Leg Raise V Ups
1 x 4ea 1 x 12ea 2 x 6ea 4 x 8,6,6,4 2 x 12 2 x 5ea 3 x 8ea 3 x 8 3 x 15 3 x 20 3 x 15 2 x 10 2 x 12 3 x 20 3 x 20ea
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Over/Unders WU3 Shoulder 5 Way A1 Clean Pull A2 Band Pull Aparts B1 Bench Press B2 Rear Delt Raise C1 Chin Ups + Wt C2 Tricep Pressdown
2 x 12 1 x 5ea 1 x 10ea 5 x 3 4 x 10 4 x 8,6,6,4 4 x 10 4 x 9 4 x 15
Heavy Farmers Walk (2DB's) I/Y/T/W/A Marching Front Bridge Side Bridge Leg Raise Lying Leg Raise
2 x 20yds 12 Raises 2 x 20steps 2 x 20raises 2 x 20
1 x 4ea 1 x 15 1 x 12ea 4 x 4 SPEED 3 x 10 4 x 10‐12 4 x 8 3 x 10 3 x 12‐15 3 x 10 2 x 20 2 x 20
EMAIL COACH CARTER Weights for: Front Squat Bench Press AND MILE TIME [email protected] 302‐540‐4462
75‐100lbs
January 9/10 Position Players NAME_______________________________ DAY 1 Lower Emphasis DYNAMIC WARM UP WU1 Spiderman to OH Reach WU2 1 Leg Hip Raise WU3 Lateral Squat A1 Front Squat A2 Plate Knee Punch A3 Hip Flexor Stretch B1 Step Ups B2 RDL C1 Back Extension C2 Calf Raise Wrist Flexion/Extension L Lateral Raise Push Up Plus Alt. Suitcase 1/2 Twist
1 x 4ea 1 x 12ea 2 x 6ea 4 x 6,6,4,4 2 x 12 2 x 5ea 3 x 8ea 3 x 8 3 x 15 3 x 20 3 x 15 2 x 10 2 x 12 3 x 20 3 x 20ea
DAY 2 Upper Emphasis DYNAMIC WARM UP WU1 Wall Shoulder Slides WU2 Over/Unders WU3 Shoulder 5 Way A1 Clean Pull A2 Band Pull Aparts B1 Bench Press B2 Rear Delt Raise C1 Chin Ups + Wt C2 Tricep Pressdown
2 x 12 1 x 5ea 1 x 10ea 5 x 3 4 x 10 4 x 6,6,4,4 4 x 10 4 x 9 4 x 15
Heavy Farmers Walk (2DB's) I/Y/T/W/A Marching Front Bridge Side Bridge Leg Raise Lying Leg Raise
2 x 20yds 12 Raises 2 x 20steps 2 x 20raises 2 x 20
75‐100lbs
