CARDINAL STRENGTH & CONDITIONING OFF-SEASON WORKOUT
SAINT MARY’S UNIVERSITY
CARDINAL STRENGTH & CONDITIONING OFF-SEASON WORKOUT
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS “Victory is reserved for those who are willing to pay its price.” Sun Tzu To wear the Cardinal is a sense of accomplishment. Not everyone is allowed to wear this emblem. It is a mark of determination, self sacrifice, preparation, and accountability to others and yourself. You have five months to prepare for the next season. What will you do to improve yourself and the team? Hold yourself accountable to the program. Prepare your body now for the rigors of the competition season by following the program including nutrition and recovery. Manage your time efficiently and intelligently. Will you improve over the summer, or will you be left behind by teammates, and our opponents? Every team that we will face has the same goals, MAKE A COMMITMENT to improve. If you have questions contact me at: Jamie Herrick Strength and Conditioning Coach [email protected]
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT IT TAKES TO BE A CARDINAL ATHLETE
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SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT YOU NEED TO KNOW: NUTRITION To maintain your current weight, you should consume the same amount of calories that you burn off. While you are working this requirement may increase depending on the physical nature of your work requirements. To maintain your bodyweight, eat 3 meals per day minimum, while having 2 snacks between these meals and a snack after supper. Variations of meals can be found at the end of this text. Eat smaller portions throughout the day and choose different sources of proteins, carbohydrates, and fats to prevent staleness, and indulgence in other food sources. The snacks can focus on small amounts of food; 1 piece of fruit with a handful of peanuts/almonds, 1 sandwich with 1 pint of chocolate milk, a protein bar with juice as examples. EMPTY CALORIE FOODS Empty calorie foods give the body calories to burn, but do not provide any nutritional requirements. These foods are often found in Sodas, candy bars, and candy. 1-2 times per week is not a problem, but having them daily will impede your progress, and limit your performance. WEIGHT LOSS If your goal is to lose weight, the target loss is 1-2 pounds per week. To achieve this loss, you should be in a calorie deficit of 500 calories per day. Increase your SAQ training (running), or Strength training, and limit your calories. In combination, this will help you to lose 1-2 pounds per week. WEIGHT GAIN In order to gain weight, add 500-1000 calories per day, depending on your activity level, to increase your body weight 1-2 pounds per week. Do not gorge yourself on snacks, fast food and empty calorie foods. Maintain your focus, on whole grains, lean meats and fruits and vegetables. Add cottage cheese to your salads, add 1 tablespoon of olive oil to pastas, use 1 tablespoon of peanut butter in your smoothies/malts, these will add more calories to your daily intake. PRE WORKOUT FOODS Prior to training, consume about 300 calories 30 minutes prior to training. Some items include yogurt 1 cup low fat fruit = 230 calories 9 grams protein, 1 cup skim milk 102 calories, 8 grams protein, ` hardboiled egg 211 calories, 17 grams protein. Other food choices would be peanut butter sandwich, chocolate milk, cheese sandwich. POST WORKOUT FOODS These should be consumed within 20 minutes of post exercise. For running/SAQ training, consume a solution or food that is 2:1 carbohydrates to protein. Sandwich, Gatorade, peanuts and pasta would be good choices. For post lifting, focus more on protein sources. Yogurt, chocolate milk, cottage cheese, peanut butter sandwich would be good choices. These nutrition sources merely flood the working muscles with macronutrients that help repair the body, consume a normal meal at your next designated time.
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT YOU NEED TO KNOW: TRAINING STRENGTH The lifting program is written in a 3 day split, where each page is different day of the week. Speed Agility and quickness training is the 4th sheet in the packet. There is a date on the top of each column. These will tell you which day of the week the training is on. Look at the 1st lifting sheet. This will be every Monday lifting for 1 month. Lift one column per day, NOT one row. Write the load that you used for every lift. When the reps go down (12 to 10), the weight increases. At the end of the month, you should be stronger than at the start of the month. If you are not, and you are training intensely, the strength will improve, it might take another month. Everyone gains strength at different times. SPEED AGILITY QUICKNESS On sheet 4 is the speed agility quickness training for the month. If you are fortunate enough to have a group to train with, use the minutes as a guide. If you are training by yourself, or a small group (2-3 people) follow the repetitions. In a four minute period our athletes will complete 4-8 repetitions of specific drills. Plyometric drills should be done 1st. All hops, jumps and skips are classified as a plyometric. Single leg drills are done 1st followed by double leg drills. Ensure that your recovery is 95% prior to starting another drill. SAQ drills are done after plyometric drills. Recovery from these does not have to be 90%, ensure that the drills are executed crisply and explosively to train the body to be powerful. The training program is split into different phases (hypertrophy, strength, power, active rest) which will elicit different gains throughout the summer months. Each phase will prepare your body for the next training phase. If you miss 1 day, either push the lifting days back 1 for the rest of the week, or convert to a bodyweight training day, for that day. Never lift back-to-back days.
Summer training
How to read this program: Each month will have 4 pages, a Monday, Wednesday, Friday, and Running Sheet 1 is Monday, 2 is Wednesday etc. For every x, perform the reps listed (ex. X12, do 12 reps.) If you reach muscle failure, decrease the load, if it is too easy, increase the load There are 4 phases Hypertrophy 50-‐75% of 1 RM, 60 seconds rest between sets Strength 75-‐90% of 1 RM, 2:00 minutes rest between sets Power 90-‐105% of 1 RM, 3:00 minutes rest between sets use last set to project a new RM for next phase Active Rest 30-‐50% 1 RM, 60 seconds rest between sets go light this allows the body to prepare for the next phase
If you are not trained on Olympic Lifts, DO NOT ATTEMPT THOSE EXERCISES. We will teach you the proper technique At Saint Mary's Univeristy next fall
Speed / Speed endurance
executed on Tuesdays
Agility and Quickness
executed on Thursdays
Cardinal Baseball Summer Training Program Phase 1 Warm up
Basic movement Active rest
Active Rest Hypertrophy 7-‐May 14-‐May 21-‐May x3
x3
x3
28-‐May x3
10 rotational pushups, 10 burpees, 10 jumping jacks Squats
Incline Bench Press
x6
x10
x12
x12
x6
x6
x12
x10
x4
x4
x12
x10
x8
x10
x12
x12
x8
x10
x12
x12
x12
x10
x4 RDLS
Pull ups
x10
x12
x12
x10
x10
x8
x10
x10
x4
x10
x10
x2
x4
x8
x8
x2
x4
x8
x8
x8
x6
x2 Standing shoulder press
Tricep extensions
Core/cool down stretch
x8
x12
x12
x10
x8
x10
x12
x10
x12
x10
x15
x15
x12
x12
x12
x15
x12
x10
x10
x10
x3
x3
x2
x2
10 crunches, 10 rotational crunches
Cardinal Baseball Summer Training Program Phase 1
Active rest
Warm up
Active rest Hypertrophy 9-‐May 16-‐May 23-‐May x2
x2
x2
30-‐May x2
10 Burpee jumps, 10 bodyweight squats, 10 pushups Bench Press
Bent over rows
Single leg squats
Wood splitters
Shoulder Complex
x4
x8
x12
x12
x4
x8
x12
x10
x4
x4
x10
x10
x8
x10
x10
x12
x6
x6
x10
x12
x4
x4
x10
x10
x8
x6
x12
x12
x8
x6
x12
x12
x4
x4
x12
x10
x4
x4
x12
x10
x6
x6
x10
x10
x5
x5
x8
x10
x4
x4
x8
x8
x6
x8
x10
x12
x10
x10
x4 Lateral raise, front raise, curl to a press Tricep extensions
Cool down stretch
x15
x12
x12
x12
x15
x10
x12
x12
x8
x12
x10
Cardinal Baseball Summer Training Program Phase 1
Active rest Active rest hypertrophy 11-‐May 18-‐May 25-‐May
1-‐Jun
Warm up 7 minutes of jumping rope pull ups
Front Squats
Incline Bench Press
RDLS
Shoulder Press
Tricep Extensions
Core/cool down stretch
x3
x4
x12
x12
x3
x4
x10
x10
x4
x10
xfailure
x8
x8
x12
x12
x6
x6
x12
x12
x4
x12
x10
x10
x8
x10
x12
x8
x8
x10
x10
x6
x4
x10
x10
x8
x8
x12
x12
x6
x6
x12
x12
x4
x6
x12
x12
x8
x8
x10
x12
x8
x8
x10
x10
x8
x10
x8
x10
x10
x12
x8
x8
x10
x12
x8
x6
x10
x10
x3
x3
x3
x3
10 OH Plate crunches, 10 behind the head plate crunches
May Speed training Tuesdays
Thursdays
Easy runs 1 mile
line hops 4x6 seconds jump and land with both feet
If you are not playing summer ball Pro agility x4 after the mile run Stadium runs x 4 10 x 90 feet sprints 20 sec rest between sprints
Finish with a 10 minute stretching session
Cardinal Baseball
Hypertrophy
Summer Training Program Phase 2 Warm up
4-‐Jun
11-‐Jun
18-‐Jun
25-‐Jun
x3
x3
x3
x3
10 rotational pushups, 10 bodyweight squats, 10 mountain climbers Hang Cleans
Incline Bench Press
Goblet Squats
2:1 leg curls
x5
x5
x5
x4
x5
x5
x4
x4
x5
x4
x4
x3
x4
x3
x3
x10
x12
x10
x12
x10
x12
x10
x10
x10
x10
x10
x10
x12
x10
x12
x12
x10
x10
x10
x12
x10
x10
x10
x10
x12
x12
x12
x12
x10
x10
x12
x12
x10 x10 x12 Both legs curl the weight, 1 leg resists gravity to the start position. Alternate resistance legs on every other repetition
x10
Shoulder complex
x8
x8
x10
x10
x8
x8
x8
x10
x12
x10
x12
x12
x12
x10
x12
x10
x10
x10
x10
x10
x3
x3
x3
x3
front raise, lateral raise, curl to a press Tricep Extensions
Core/Cool down stretch
10 Rotational crunches, 10 knee lifts
Cardinal Baseball
Hypertrophy
Summer Training Program Phase 2 6-‐Jun
13-‐Jun
20-‐Jun
27-‐Jun
x8
x8
x8
x8
x8
x6
x6
x6
x8 x6 These are not plyometric in nature. Jump onto a box, and step down.
x6
x6
Warm up 5 minutes of biking/jogging Box Jumps
Single Leg squats
Bench press
SB leg Curl
rx10
rx12
rx12
rx12
lx10
lx12
lx12
lx12
rx10
rx12
rx12
rx10
lx10
lx12
lx12
lx10
rx10
rx10
rx10
rx10
lx10
lx10
lx10
lx10
x10
x12
x10
x12
x10
x10
x10
x10
x10
x10
x10
x10
6 sec
8 sec
8 sec
8 sec
6 sec
8 sec
8 sec
6 sec
4 sec 6 sec 8 sec 6 sec Place 1 foot on a stability ball, and the other foot in the air, curl your heel to your body, and extend fully, this is 1 rep, continue the movement for the alloted time. Each leg performs 3 sets 3 way pullups
Wide, normal, neutral grip or chin up do 1/3rd at each hand placement position. Cool down stretch
x9
x9
x12
x12
x9
x9
x9
x12
x6
x9
x9
x12
Cardinal Baseball
Hypertrophy
Summer Training Program Phase 2 8-‐Jun
15-‐Jun
22-‐Jun
29-‐Jun
x5
x5
x5
x5
x5
x5
x5
x4
x5
x4
x5
x3
x12
x12
x12
x12
x12
x10
x10
x12
Warm up 7 minutes jumping rope 1 arm db snatch
Each arm does 3 sets Bosu db squat to press
x10 x10 x10 If you do not have a bosu ball, stand on the floor and do a normal squat to a shoulder press
x10
bent over rows
push ups
RDLS
Tricep extensions
Core.cool down stretch
x10
x12
x12
x10
x10
x10
x12
x10
x10
x10
x10
x10
x15
x15
x15
x20
x15
x12
x15
x15
x15
x12
x12
x12
x12
x10
x12
x10
x12
x10
x12
x10
x10
x10
x10
x10
x12
x12
x12
x12
x10
x10
x12
x12
x10
x10
x10
x10
x3
x3
x3
x3
10 crunches, 10 knee ins, 10 bicycles
June Speed Training Tuesdays
Thursdays
If you are playing summer ball
If you are playing summer ball
1 mile run
do nothing
If you are not playing summer ball
If you are not playing summer ball
1 mile of sprint walk jogs Sprint 1/2 lap, walk 1/4 lap, jog to start. wait 30 seconds and continue
6 ladder drills * plyometric in nature double leg hops 95% recovered between sets 4 t-‐test drills 4 zig zag drills
Cardinal Baseball Summer Training Program Phase 3
Strength Active Rest 2-‐Jul
9-‐Jul
16-‐Jul
23-‐Jul
3x6
3x6
Warm up 10 pushups, 10 burpees, 6 seconds dot drill Kaber Toss
2x4
3x6
Hold a med ball in both hands at knee height, squat until the ball is below your knees, jump and throw the ball as high as possible. if you do not have a med ball, perform tire flip 3 Way Squats
x6
x8
x8
x8
x6
x8
x8
x8
x3 x6 x6 Start in a squat position. Execute 1 squat, lateral lunge to the left, lateral lunge to the right. This is 1 repetition. Go lighter than an ordinary squat.
x6
Bench press +
x6,x4
x8,x6
x8,x8
x8,x8
Med ball chest pass
x4,x4
x8,x6
x7,x8
x7,x7
x4,x4 x8,x4 x6,x8 Perform 1 set of bench press, and immediately perform 1 set of med ball chest passes.
x6,x6
Pulldowns or low rows
RDLS
Tricep Extensions
Core/cool down stretch
x6
x8
x8
x8
x6
x7
x6
x6
x4
x6
x6
x6
x8
x8
x8
x8
x4
x8
x7
x8
x4
x8
x6
x6
x4
x12
x10
x12
x4
x10
x10
x12
x4
x8
x8
x8
x2
x3
x3
x3
Cardinal Baseball
Strength
Summer Training Program Phase 3 4-‐Jul
11-‐Jul
18-‐Jul
25-‐Jul
x3
x5
x5
x5
x3
x5
x4
x4
x3 x5 Similar to a hang clean, but touch the bar to the floor prior to the clean movement
x3
x3
Incline Bench Press
Warm up 7 minutes jumping rope Power Cleans
Single Leg Bosu Squats
Pull ups
Leg Curls
Shoulder Press
Cool down stretch
x6
x8
x8
x8
x6
x7
x7
x6
x4
x6
x6
x6
x5
x8
x8
x8
x5
x8
x8
x8
x5
x7
x7
x6
x5
x7
x7
x6
x6
x6
x6
x6
x6
x6
x4
x10
x12
x12
x4
x10
x9
x10
x10
x9
xfailure
x6
x8
x8
x8
x6
x7
x8
x7
x6
x8
x6
x8
x10
x10
x10
x6
x10
x10
x10
x4
x10
x8
x8
Cardinal Baseball
Strength
Summer Training Program Phase 3 6-‐Jul
13-‐Jul
20-‐Jul
27-‐Jul
x4
x8
x8
x6
x4
x8
x8
x6
x4
x8
x6
x6
x8
x8
x8
x8
x6
x7
x6
x6
x4
x6
x6
x6
x6
x8
x6
x8
x6
x7
x6
x6
x4
x6
x6
x6
x8
x8
x8
x8
x4
x8
x7
x7
x4
x8
x6
x6
x4
x8
x8
x8
x4
x8
x8
x8
x4
x8
x6
x6
x4
x8
x6
x6
x2 x3 10 oh plate crunches, 10 knee lifts
x3
x3
Warm up Your choice Push Press
Bent Over rows
Bench Press
Squat
Single leg RDLS
Core/cool down stretch
JULY Speed training
Tuesdays
Thursdays If you are playing summer ball
20 mintue bike ride
play ball
If you are not playing summer ball 10 x 90 feet sprints 30 seconds rest between sprints 10 x 180 feet sprints 35 seconds rest between sets 6x270 feet sprints 45 seconds between sets
8 ladder drills 6 hops (2 single leg) 2 footwork drills 8 pro agility drills 8 cone hops keep your feet together Sprint 5 yards after the last cone
Cardinal Baseball
Power
Summer Training Program Phase 3 30-‐Jul
6-‐Aug
13-‐Aug
20-‐Aug
x5
x5
x4
x5
x5
x5
x4
x4
x4
x4
x4
x4
x4
x4
x5
x5
x4
x5
x5
x4
x4
x4
x5
x3
x4
x3
x12
x12
x12
x10
x12
x10
x10
x10
x12
x10
x10
x10
x5
x4
x5
x4
x4
x4
x4
x4
x3
x4
x3
x4
x10
x12
x10
x10
x8
x10
x10
x8
x8
x8
x10
x8
x3
x3
x3
x3
Warm up 10 minutes easy run Hang Cleans
Bench Press
Med Ball Squat rotations
Pulldowns
Lateral Raise
Core/cool down stretch
10 crunches, 10 rotational crunches
x3
Cardinal Baseball Summer Training Program Phase 3
Power 1-‐Aug
8-‐Aug
15-‐Aug
22-‐Aug
x10
3x8
2x10
Warm up 7 minutes skipping rope Box Jumps
3x8
2x6
x8
Use a weight vest on the last set. Do not jump down, step down Squats
Incline Bench Press
RDLS
Pullups
Shoulder press
Cool down stretch
x5
x5
x4
x4
x5
x4
x4
x3
x5
x3
x4
x3
x5
x5
x3
x4
x4
x4
x3
x3
x3
x3
x3
x2
x8
x6
x8
x8
x6
x6
x7
x6
x6
x6
x6
x6
x12
x10
x12
x10
x12
x10
x10
xfailure
x12
xfailure
xfailure +2
xfailure +2
x10
x12
x12
x10
x10
x10
x10
x10
x10
x10
x10
x10
Cardinal Baseball
Power
Summer Training Program Phase 3 Warm up
3-‐Aug
10-‐Aug
17-‐Aug
24-‐Aug
x3
x3
x3
x3
10 rotational pushups, 10 lunges, 10 jumping jacks Power Cleans
x4
x5
x4
x3
x4
x4
x3
x3
x4
x3
x2
x3
Med Ball Bodyweight
x12
x12
x12
x10
Squats
x12
x12
x10
x10
x10 x10 x10 Hold a med ball at chest height with arms outstretched. Perform a full squat with arms extended.
x10
Med Ball Lock outs
x12
x12
x12
x10
x12
x12
x12
x10
x10
x12
x10
x10
x10
x12
x10
x10
x5
x5
x3
x4
x4
x4
x3
x3
x3
x3
x3
x2
x6
x5
x5
x5
x5
x5
x4
x4
x4
x5
x3
x3
x8
x8
x10
x8
x8
x8
x8
x6
x8
x8
x8
x6
x3
x3
x3
x3
each arm performs 2 sets Leg Curls
Bent Over rows
Side Med Ball Slams
Core/cool down stretch
10 jackknifes, 10 crunches
August Speed training
Tuesdays
Thursdays
If you are playing summer ball 1 mile run, 7 minute pace
Play ball
If you are not playing summer ball
10 x 10 yard sprints 20 seconds rest between sets
Cone hopsx8 sprint after the last cone
10 x 20 yard sprints 30 seconds rest between sets
6 pro agility drills
6 x 30 yard sprints 40 seconds rest between sets
4 stadium hops hop every step 4 stadium hops every other step 4 stadium sprints run every other step
CARDINAL STRENGTH & CONDITIONING OFF-SEASON WORKOUT
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS “Victory is reserved for those who are willing to pay its price.” Sun Tzu To wear the Cardinal is a sense of accomplishment. Not everyone is allowed to wear this emblem. It is a mark of determination, self sacrifice, preparation, and accountability to others and yourself. You have five months to prepare for the next season. What will you do to improve yourself and the team? Hold yourself accountable to the program. Prepare your body now for the rigors of the competition season by following the program including nutrition and recovery. Manage your time efficiently and intelligently. Will you improve over the summer, or will you be left behind by teammates, and our opponents? Every team that we will face has the same goals, MAKE A COMMITMENT to improve. If you have questions contact me at: Jamie Herrick Strength and Conditioning Coach [email protected]
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT IT TAKES TO BE A CARDINAL ATHLETE
-*$,'.*+! *$#&'&'.! :(316,*$&0! #'%!;1$0,! %,2,(1/6,'*!
-(,,/!#'%! $,012,$3!
"#$%&'#(! )*+(,*,! -/,,%!#'%! #.&(&*3! *$#&'&'.!
-/1$*!-4&((! 5'+#'0,6,'*!
78*$&91'!
! !
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT YOU NEED TO KNOW: NUTRITION To maintain your current weight, you should consume the same amount of calories that you burn off. While you are working this requirement may increase depending on the physical nature of your work requirements. To maintain your bodyweight, eat 3 meals per day minimum, while having 2 snacks between these meals and a snack after supper. Variations of meals can be found at the end of this text. Eat smaller portions throughout the day and choose different sources of proteins, carbohydrates, and fats to prevent staleness, and indulgence in other food sources. The snacks can focus on small amounts of food; 1 piece of fruit with a handful of peanuts/almonds, 1 sandwich with 1 pint of chocolate milk, a protein bar with juice as examples. EMPTY CALORIE FOODS Empty calorie foods give the body calories to burn, but do not provide any nutritional requirements. These foods are often found in Sodas, candy bars, and candy. 1-2 times per week is not a problem, but having them daily will impede your progress, and limit your performance. WEIGHT LOSS If your goal is to lose weight, the target loss is 1-2 pounds per week. To achieve this loss, you should be in a calorie deficit of 500 calories per day. Increase your SAQ training (running), or Strength training, and limit your calories. In combination, this will help you to lose 1-2 pounds per week. WEIGHT GAIN In order to gain weight, add 500-1000 calories per day, depending on your activity level, to increase your body weight 1-2 pounds per week. Do not gorge yourself on snacks, fast food and empty calorie foods. Maintain your focus, on whole grains, lean meats and fruits and vegetables. Add cottage cheese to your salads, add 1 tablespoon of olive oil to pastas, use 1 tablespoon of peanut butter in your smoothies/malts, these will add more calories to your daily intake. PRE WORKOUT FOODS Prior to training, consume about 300 calories 30 minutes prior to training. Some items include yogurt 1 cup low fat fruit = 230 calories 9 grams protein, 1 cup skim milk 102 calories, 8 grams protein, ` hardboiled egg 211 calories, 17 grams protein. Other food choices would be peanut butter sandwich, chocolate milk, cheese sandwich. POST WORKOUT FOODS These should be consumed within 20 minutes of post exercise. For running/SAQ training, consume a solution or food that is 2:1 carbohydrates to protein. Sandwich, Gatorade, peanuts and pasta would be good choices. For post lifting, focus more on protein sources. Yogurt, chocolate milk, cottage cheese, peanut butter sandwich would be good choices. These nutrition sources merely flood the working muscles with macronutrients that help repair the body, consume a normal meal at your next designated time.
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT YOU NEED TO KNOW: TRAINING STRENGTH The lifting program is written in a 3 day split, where each page is different day of the week. Speed Agility and quickness training is the 4th sheet in the packet. There is a date on the top of each column. These will tell you which day of the week the training is on. Look at the 1st lifting sheet. This will be every Monday lifting for 1 month. Lift one column per day, NOT one row. Write the load that you used for every lift. When the reps go down (12 to 10), the weight increases. At the end of the month, you should be stronger than at the start of the month. If you are not, and you are training intensely, the strength will improve, it might take another month. Everyone gains strength at different times. SPEED AGILITY QUICKNESS On sheet 4 is the speed agility quickness training for the month. If you are fortunate enough to have a group to train with, use the minutes as a guide. If you are training by yourself, or a small group (2-3 people) follow the repetitions. In a four minute period our athletes will complete 4-8 repetitions of specific drills. Plyometric drills should be done 1st. All hops, jumps and skips are classified as a plyometric. Single leg drills are done 1st followed by double leg drills. Ensure that your recovery is 95% prior to starting another drill. SAQ drills are done after plyometric drills. Recovery from these does not have to be 90%, ensure that the drills are executed crisply and explosively to train the body to be powerful. The training program is split into different phases (hypertrophy, strength, power, active rest) which will elicit different gains throughout the summer months. Each phase will prepare your body for the next training phase. If you miss 1 day, either push the lifting days back 1 for the rest of the week, or convert to a bodyweight training day, for that day. Never lift back-to-back days.
Summer training
How to read this program: Each month will have 4 pages, a Monday, Wednesday, Friday, and Running Sheet 1 is Monday, 2 is Wednesday etc. For every x, perform the reps listed (ex. X12, do 12 reps.) If you reach muscle failure, decrease the load, if it is too easy, increase the load There are 4 phases Hypertrophy 50-‐75% of 1 RM, 60 seconds rest between sets Strength 75-‐90% of 1 RM, 2:00 minutes rest between sets Power 90-‐105% of 1 RM, 3:00 minutes rest between sets use last set to project a new RM for next phase Active Rest 30-‐50% 1 RM, 60 seconds rest between sets go light this allows the body to prepare for the next phase
If you are not trained on Olympic Lifts, DO NOT ATTEMPT THOSE EXERCISES. We will teach you the proper technique At Saint Mary's Univeristy next fall
Speed / Speed endurance
executed on Tuesdays
Agility and Quickness
executed on Thursdays
Cardinal Baseball Summer Training Program Phase 1 Warm up
Basic movement Active rest
Active Rest Hypertrophy 7-‐May 14-‐May 21-‐May x3
x3
x3
28-‐May x3
10 rotational pushups, 10 burpees, 10 jumping jacks Squats
Incline Bench Press
x6
x10
x12
x12
x6
x6
x12
x10
x4
x4
x12
x10
x8
x10
x12
x12
x8
x10
x12
x12
x12
x10
x4 RDLS
Pull ups
x10
x12
x12
x10
x10
x8
x10
x10
x4
x10
x10
x2
x4
x8
x8
x2
x4
x8
x8
x8
x6
x2 Standing shoulder press
Tricep extensions
Core/cool down stretch
x8
x12
x12
x10
x8
x10
x12
x10
x12
x10
x15
x15
x12
x12
x12
x15
x12
x10
x10
x10
x3
x3
x2
x2
10 crunches, 10 rotational crunches
Cardinal Baseball Summer Training Program Phase 1
Active rest
Warm up
Active rest Hypertrophy 9-‐May 16-‐May 23-‐May x2
x2
x2
30-‐May x2
10 Burpee jumps, 10 bodyweight squats, 10 pushups Bench Press
Bent over rows
Single leg squats
Wood splitters
Shoulder Complex
x4
x8
x12
x12
x4
x8
x12
x10
x4
x4
x10
x10
x8
x10
x10
x12
x6
x6
x10
x12
x4
x4
x10
x10
x8
x6
x12
x12
x8
x6
x12
x12
x4
x4
x12
x10
x4
x4
x12
x10
x6
x6
x10
x10
x5
x5
x8
x10
x4
x4
x8
x8
x6
x8
x10
x12
x10
x10
x4 Lateral raise, front raise, curl to a press Tricep extensions
Cool down stretch
x15
x12
x12
x12
x15
x10
x12
x12
x8
x12
x10
Cardinal Baseball Summer Training Program Phase 1
Active rest Active rest hypertrophy 11-‐May 18-‐May 25-‐May
1-‐Jun
Warm up 7 minutes of jumping rope pull ups
Front Squats
Incline Bench Press
RDLS
Shoulder Press
Tricep Extensions
Core/cool down stretch
x3
x4
x12
x12
x3
x4
x10
x10
x4
x10
xfailure
x8
x8
x12
x12
x6
x6
x12
x12
x4
x12
x10
x10
x8
x10
x12
x8
x8
x10
x10
x6
x4
x10
x10
x8
x8
x12
x12
x6
x6
x12
x12
x4
x6
x12
x12
x8
x8
x10
x12
x8
x8
x10
x10
x8
x10
x8
x10
x10
x12
x8
x8
x10
x12
x8
x6
x10
x10
x3
x3
x3
x3
10 OH Plate crunches, 10 behind the head plate crunches
May Speed training Tuesdays
Thursdays
Easy runs 1 mile
line hops 4x6 seconds jump and land with both feet
If you are not playing summer ball Pro agility x4 after the mile run Stadium runs x 4 10 x 90 feet sprints 20 sec rest between sprints
Finish with a 10 minute stretching session
Cardinal Baseball
Hypertrophy
Summer Training Program Phase 2 Warm up
4-‐Jun
11-‐Jun
18-‐Jun
25-‐Jun
x3
x3
x3
x3
10 rotational pushups, 10 bodyweight squats, 10 mountain climbers Hang Cleans
Incline Bench Press
Goblet Squats
2:1 leg curls
x5
x5
x5
x4
x5
x5
x4
x4
x5
x4
x4
x3
x4
x3
x3
x10
x12
x10
x12
x10
x12
x10
x10
x10
x10
x10
x10
x12
x10
x12
x12
x10
x10
x10
x12
x10
x10
x10
x10
x12
x12
x12
x12
x10
x10
x12
x12
x10 x10 x12 Both legs curl the weight, 1 leg resists gravity to the start position. Alternate resistance legs on every other repetition
x10
Shoulder complex
x8
x8
x10
x10
x8
x8
x8
x10
x12
x10
x12
x12
x12
x10
x12
x10
x10
x10
x10
x10
x3
x3
x3
x3
front raise, lateral raise, curl to a press Tricep Extensions
Core/Cool down stretch
10 Rotational crunches, 10 knee lifts
Cardinal Baseball
Hypertrophy
Summer Training Program Phase 2 6-‐Jun
13-‐Jun
20-‐Jun
27-‐Jun
x8
x8
x8
x8
x8
x6
x6
x6
x8 x6 These are not plyometric in nature. Jump onto a box, and step down.
x6
x6
Warm up 5 minutes of biking/jogging Box Jumps
Single Leg squats
Bench press
SB leg Curl
rx10
rx12
rx12
rx12
lx10
lx12
lx12
lx12
rx10
rx12
rx12
rx10
lx10
lx12
lx12
lx10
rx10
rx10
rx10
rx10
lx10
lx10
lx10
lx10
x10
x12
x10
x12
x10
x10
x10
x10
x10
x10
x10
x10
6 sec
8 sec
8 sec
8 sec
6 sec
8 sec
8 sec
6 sec
4 sec 6 sec 8 sec 6 sec Place 1 foot on a stability ball, and the other foot in the air, curl your heel to your body, and extend fully, this is 1 rep, continue the movement for the alloted time. Each leg performs 3 sets 3 way pullups
Wide, normal, neutral grip or chin up do 1/3rd at each hand placement position. Cool down stretch
x9
x9
x12
x12
x9
x9
x9
x12
x6
x9
x9
x12
Cardinal Baseball
Hypertrophy
Summer Training Program Phase 2 8-‐Jun
15-‐Jun
22-‐Jun
29-‐Jun
x5
x5
x5
x5
x5
x5
x5
x4
x5
x4
x5
x3
x12
x12
x12
x12
x12
x10
x10
x12
Warm up 7 minutes jumping rope 1 arm db snatch
Each arm does 3 sets Bosu db squat to press
x10 x10 x10 If you do not have a bosu ball, stand on the floor and do a normal squat to a shoulder press
x10
bent over rows
push ups
RDLS
Tricep extensions
Core.cool down stretch
x10
x12
x12
x10
x10
x10
x12
x10
x10
x10
x10
x10
x15
x15
x15
x20
x15
x12
x15
x15
x15
x12
x12
x12
x12
x10
x12
x10
x12
x10
x12
x10
x10
x10
x10
x10
x12
x12
x12
x12
x10
x10
x12
x12
x10
x10
x10
x10
x3
x3
x3
x3
10 crunches, 10 knee ins, 10 bicycles
June Speed Training Tuesdays
Thursdays
If you are playing summer ball
If you are playing summer ball
1 mile run
do nothing
If you are not playing summer ball
If you are not playing summer ball
1 mile of sprint walk jogs Sprint 1/2 lap, walk 1/4 lap, jog to start. wait 30 seconds and continue
6 ladder drills * plyometric in nature double leg hops 95% recovered between sets 4 t-‐test drills 4 zig zag drills
Cardinal Baseball Summer Training Program Phase 3
Strength Active Rest 2-‐Jul
9-‐Jul
16-‐Jul
23-‐Jul
3x6
3x6
Warm up 10 pushups, 10 burpees, 6 seconds dot drill Kaber Toss
2x4
3x6
Hold a med ball in both hands at knee height, squat until the ball is below your knees, jump and throw the ball as high as possible. if you do not have a med ball, perform tire flip 3 Way Squats
x6
x8
x8
x8
x6
x8
x8
x8
x3 x6 x6 Start in a squat position. Execute 1 squat, lateral lunge to the left, lateral lunge to the right. This is 1 repetition. Go lighter than an ordinary squat.
x6
Bench press +
x6,x4
x8,x6
x8,x8
x8,x8
Med ball chest pass
x4,x4
x8,x6
x7,x8
x7,x7
x4,x4 x8,x4 x6,x8 Perform 1 set of bench press, and immediately perform 1 set of med ball chest passes.
x6,x6
Pulldowns or low rows
RDLS
Tricep Extensions
Core/cool down stretch
x6
x8
x8
x8
x6
x7
x6
x6
x4
x6
x6
x6
x8
x8
x8
x8
x4
x8
x7
x8
x4
x8
x6
x6
x4
x12
x10
x12
x4
x10
x10
x12
x4
x8
x8
x8
x2
x3
x3
x3
Cardinal Baseball
Strength
Summer Training Program Phase 3 4-‐Jul
11-‐Jul
18-‐Jul
25-‐Jul
x3
x5
x5
x5
x3
x5
x4
x4
x3 x5 Similar to a hang clean, but touch the bar to the floor prior to the clean movement
x3
x3
Incline Bench Press
Warm up 7 minutes jumping rope Power Cleans
Single Leg Bosu Squats
Pull ups
Leg Curls
Shoulder Press
Cool down stretch
x6
x8
x8
x8
x6
x7
x7
x6
x4
x6
x6
x6
x5
x8
x8
x8
x5
x8
x8
x8
x5
x7
x7
x6
x5
x7
x7
x6
x6
x6
x6
x6
x6
x6
x4
x10
x12
x12
x4
x10
x9
x10
x10
x9
xfailure
x6
x8
x8
x8
x6
x7
x8
x7
x6
x8
x6
x8
x10
x10
x10
x6
x10
x10
x10
x4
x10
x8
x8
Cardinal Baseball
Strength
Summer Training Program Phase 3 6-‐Jul
13-‐Jul
20-‐Jul
27-‐Jul
x4
x8
x8
x6
x4
x8
x8
x6
x4
x8
x6
x6
x8
x8
x8
x8
x6
x7
x6
x6
x4
x6
x6
x6
x6
x8
x6
x8
x6
x7
x6
x6
x4
x6
x6
x6
x8
x8
x8
x8
x4
x8
x7
x7
x4
x8
x6
x6
x4
x8
x8
x8
x4
x8
x8
x8
x4
x8
x6
x6
x4
x8
x6
x6
x2 x3 10 oh plate crunches, 10 knee lifts
x3
x3
Warm up Your choice Push Press
Bent Over rows
Bench Press
Squat
Single leg RDLS
Core/cool down stretch
JULY Speed training
Tuesdays
Thursdays If you are playing summer ball
20 mintue bike ride
play ball
If you are not playing summer ball 10 x 90 feet sprints 30 seconds rest between sprints 10 x 180 feet sprints 35 seconds rest between sets 6x270 feet sprints 45 seconds between sets
8 ladder drills 6 hops (2 single leg) 2 footwork drills 8 pro agility drills 8 cone hops keep your feet together Sprint 5 yards after the last cone
Cardinal Baseball
Power
Summer Training Program Phase 3 30-‐Jul
6-‐Aug
13-‐Aug
20-‐Aug
x5
x5
x4
x5
x5
x5
x4
x4
x4
x4
x4
x4
x4
x4
x5
x5
x4
x5
x5
x4
x4
x4
x5
x3
x4
x3
x12
x12
x12
x10
x12
x10
x10
x10
x12
x10
x10
x10
x5
x4
x5
x4
x4
x4
x4
x4
x3
x4
x3
x4
x10
x12
x10
x10
x8
x10
x10
x8
x8
x8
x10
x8
x3
x3
x3
x3
Warm up 10 minutes easy run Hang Cleans
Bench Press
Med Ball Squat rotations
Pulldowns
Lateral Raise
Core/cool down stretch
10 crunches, 10 rotational crunches
x3
Cardinal Baseball Summer Training Program Phase 3
Power 1-‐Aug
8-‐Aug
15-‐Aug
22-‐Aug
x10
3x8
2x10
Warm up 7 minutes skipping rope Box Jumps
3x8
2x6
x8
Use a weight vest on the last set. Do not jump down, step down Squats
Incline Bench Press
RDLS
Pullups
Shoulder press
Cool down stretch
x5
x5
x4
x4
x5
x4
x4
x3
x5
x3
x4
x3
x5
x5
x3
x4
x4
x4
x3
x3
x3
x3
x3
x2
x8
x6
x8
x8
x6
x6
x7
x6
x6
x6
x6
x6
x12
x10
x12
x10
x12
x10
x10
xfailure
x12
xfailure
xfailure +2
xfailure +2
x10
x12
x12
x10
x10
x10
x10
x10
x10
x10
x10
x10
Cardinal Baseball
Power
Summer Training Program Phase 3 Warm up
3-‐Aug
10-‐Aug
17-‐Aug
24-‐Aug
x3
x3
x3
x3
10 rotational pushups, 10 lunges, 10 jumping jacks Power Cleans
x4
x5
x4
x3
x4
x4
x3
x3
x4
x3
x2
x3
Med Ball Bodyweight
x12
x12
x12
x10
Squats
x12
x12
x10
x10
x10 x10 x10 Hold a med ball at chest height with arms outstretched. Perform a full squat with arms extended.
x10
Med Ball Lock outs
x12
x12
x12
x10
x12
x12
x12
x10
x10
x12
x10
x10
x10
x12
x10
x10
x5
x5
x3
x4
x4
x4
x3
x3
x3
x3
x3
x2
x6
x5
x5
x5
x5
x5
x4
x4
x4
x5
x3
x3
x8
x8
x10
x8
x8
x8
x8
x6
x8
x8
x8
x6
x3
x3
x3
x3
each arm performs 2 sets Leg Curls
Bent Over rows
Side Med Ball Slams
Core/cool down stretch
10 jackknifes, 10 crunches
August Speed training
Tuesdays
Thursdays
If you are playing summer ball 1 mile run, 7 minute pace
Play ball
If you are not playing summer ball
10 x 10 yard sprints 20 seconds rest between sets
Cone hopsx8 sprint after the last cone
10 x 20 yard sprints 30 seconds rest between sets
6 pro agility drills
6 x 30 yard sprints 40 seconds rest between sets
4 stadium hops hop every step 4 stadium hops every other step 4 stadium sprints run every other step
