Longwood University Baseball: Position players
Longwood University Baseball: Position players Day 1: Max Lower Dynamic Warm-up
1
5x5
Box Squat
2 5 Minutes
WU 1x5Heavy
5x5 WU 1x5RepMax
DB Split Squats (back leg on bench)
Single Leg RDL Stabilizations Conditioning/agility
3x8EL
3x8EL
3x10
3x10 2/3/4 x :45 each side
3 3x5 WU 4x3 WU 1x3RepMax BB Step-ups 4x8EL 4x10
Stretch
Day 2: High Rep. Upper Dynamic Warm-up
1
2 5 Minutes
3
BB Incline Bench Press 1x10 WU
High Rep. Press
Super Set
3xMaxReps
Chin Ups Shoulder Circuit (side,front,rear) DB Hammer Curls Cable Triceps Pushdown High Repetition Abs Conditioning/agility
3x12
3x15
4x15
3x6ea 3x10ea 3x10
3x8ea 3x10ea 3x10 2/3/4 Minutes
3x10 ea 4x10ea 4x10
Stretch
Day 3: Dynamic Lower Warm-up
1
2 5 Minutes
3
Box Jumps or DB Jumps if do not have access to plyo boxes
Box Jumps or DB Jumps
5x5
5x5
6x4
DB Split Squat (Back leg on bench)
Single Leg Bench Glute Raises/Bridges Med Ball Abs Conditioning/agility
3x12 ea
3x12 ea
4x12 ea
3x20
3x25 2/3/4x30
3x30
Stretch
Day 4: Max Upper
1
2
Warm-up
5 Minutes 5x5
Bench Press
Super Set
DB Row BB Biceps Curls Lying DB Triceps Ext. YTWL's High Repetition Abs Conditioning/agility
3
WU 1x5Heavy 4x15ea 4x10 4x10 3x8
5x5 WU 1x5RepMax
3x5 WU 4x3 WU 1x3RepMax
4x15ea 4x10 4x10 3x10 100/150/200 Reps, Your Choice
Stretch
4x15ea 4x10 4x10 4x10
Longwood University Baseball: Position players Day 1: Max Lower Dynamic Warm-up
Box Squat
4
5 5 Minutes
5x5 WU 1x5RepMax
5x5
WU 1x5RepMax
DB Step-Ups w/Kick Through
Single Leg Movement BB RDL Stabilizations (Ab Planks)
3x8EL
3x8EL
3x10 2 x :45 each side
3x10 2 x :45 each side
6 3x5 WU 4x3 WU 1x3RepMax BB Step-up 4x8EL 4x10 3 x :45 each side
10 minute Stretch Day 2: High Rep. Upper Dynamic Warm-up
4
5 5 Minutes
6
Flat DB Bench Press Palms In 1x10 WU
High Rep.Pressing Movement Chin Ups Shoulder Circuit (side,front,rear) Super Set
DB Hammer Curls Cable Triceps Pushdown Body Weight Abs
3xMaxReps
3x12
3x15
4x15
3x6ea 3x10ea 3x10 3:00
3x8ea 3x10ea 3x10 3:00
3x10 ea 4x10ea 4x10 3:30
10 minute Stretch Day 3: Dynamic Lower Warm-up Weighted Jumps
4
5 5 Minutes
6
5's each hand
10's each hand
15's each hand
5x5
5x5
6x4
DB Split Squat (Back leg on bench)
Single Leg Moevement Bench Glute Raises/Bridges Med Ball Abs
3x12 ea
3x12 ea
4x12 ea
3x20 4x30
3x25 5x20
3x30 5x30
10 minute Stretch Day 4: Max Upper
4
5
Warm-up
Bench Press
Super Set
DB Row BB Reverse Curls DB Alt. Triceps Ext. YTWL's Your Choice Abs
6
5 Minutes 5x5 WU 1x5RepMax 4x15ea 3x10 3x10 3x8 175 Reps
5x5
WU 1x5RepMax
3x5 WU 4x3 WU 1x3RepMax
4x20ea 4x10 4x10 3x10 200 Reps
5x15ea 4x12 4x12 4x10 225 Reps
10 minute Stretch
Longwood University Baseball: Position players Day 1: ME Lower Dynamic Warm-up
Free or Box Squat
7
8 5 Minutes
3x5 WU 4x3 WU 3x2, 1x2RM
2x5 wU 3x3 WU 2x2, 2x1, 1x1RM
BB Step -Ups w Kick Through
Single Leg
3x8EL
1 Leg, 2 DB RDL Weighted Abs
3x10EL
4x8EL 4x10EL 3/4/x30
Record and compete to beat with PERFECT form each week! DO NOT SACRIFICE FORM FOR MORE WEIGHT!
Conditioning/Agility/Stretch Day 2: RE Upper Dynamic Warm-up
7
8 5 Minutes
Pull-Ups
5 x 10
DB Alternate Bench Press Seated DB Power Clean Super Set
3x15 each arm
4 x 15 each arm
3x15 4x15 3x10ea 3x10ea 3x10 ea 4x10 ea 2/3/4 Minutes
Record and compete to beat number of reps with PERFECT form each week!
DB Zottman Curls Lying DB Alt. Triceps Exts. High Repetition Abs Conditioning/Agility/Stretch Day 3: DE Lower Warm-up
7
8
Weighted Split Jumps
3/4 x :30 holding 5lb Plates
5 Minutes
DB Lateral Lunge
Single Leg PB Ham Curls Med Ball Abs
3x12 ea
4x12 ea
3x20
4x20 5/6 x 30
Record and compete to beat height of box or increase weight with PERFECT form each week!
Conditioning/Agility/Stretch Day 4: ME Upper Warm-up
Bench Press
Super Set
7
8 5 Minutes
3x5 WU 4x3 WU 3x2, 1x2RM
2x5 WU 3x3 WU 2x2, 2x1, 1x1RM
BB Row 4x12 4x15 BB Rev. Grip Curls 4x10 4x10 Dips/Bench Dips 4x10 4x10 DB Shurgs 3x20 4x20 High Repetition Abs 250/300 Reps, Your Choice Conditioning/Agility/Stretch
Record and compete to beat with PERFECT form each week!
Longwood University Baseball: Position players Day 1: ME Lower Dynamic Warm-up
9
10 11 5 Minutes 1x5 of each 1x5 of each 1x5 of each 50%,60%,70% 50%,60%,70% 60%,70%,80% 80%,85% 1x5RepMax
Record and compete to beat 80%,90% x 3 with PERFECT form each 1x3 Rep Max week! DO NOT BB Front Lunges SACRIFICE 4x8EL FORM FOR MORE WEIGHT!
Box Squat
80%,85% 1x5RepMax
Single Leg
3x8EL
3x8EL
BB RDL Stabilizations Conditioning/agility
3x10
3x10 2/3/4 x :45 each side
Day 2: RE Upper Dynamic Warm-up
9
DB Walking Lunges
4x10
Stretch 10 5 Minutes
11
DB Bench Palms In 1x10 WU
High Rep. Press Wide Grip Lat Pulldowns Blackburns Super Set
DB Hammer Curls Cable Triceps Pushdown High Repetition Abs Conditioning/agility Day 3: DE Lower Warm-up
3xMaxReps
3x12
3x15
4x15
3x:15 ea 3x10ea 3x10
3x:15 ea 3x10ea 3x10 2/3/4 Minutes
3x:15 ea 4x10ea 4x10
Stretch 9
10 5 Minutes
11
5lb DB's in each hand
Explosive Step Ups on Bench
3x5each leg
4x5each leg
5x3each leg
BB Reverse Lunges
Single Leg Glute Ham Raises or Partner Hams Med Ball Abs Conditioning/agility Day 4: ME Upper Warm-up
Bench Press
Super Set
BB Bent Over Row BB Biceps Curls Lying DB Triceps Ext. YTWL's High Repetition Abs Conditioning/agility
Record and compete to beat number of reps with PERFECT form each week!
3x12 ea
3x12 ea
4x12 ea
3x10
4x10 2/3/4x30
4x12
Record and compete to beat height of box or increase weight with PERFECT form each week!
Stretch 9
10
11
5 Minutes 1x5 of each 1x5 of each 1x5 of each 50%,60%,70% 50%,60%,70% 60%,70%,80% 80%,85% 1x5RepMax 4x10 4x10 4x10 3x8
80%,85% 1x5RepMax
80%,90% x 3 1x3 Rep Max
4x10 5x10 4x10 4x10 4x10 4x10 3x10 4x10 100/150/200 Reps, Your Choice
Stretch
Record and compete to beat with PERFECT form each week!
Longwood University Baseball: Position players Day 1: ME Lower Dynamic Warm-up
12 DELOAD
13 5 minutes
Box Squat
2x10
2x5 wU 3x3 WU 2x2, 2x1, 1x1RM
Single Leg
2x8el
BB Walking Lunges
4x8EL
Machine Hamstring Curls 2x10 Weighted Abs 3/4/x30 Conditioning/Agility/Stretch Day 2: RE Upper Dynamic Warm-up
12 DELOAD
Super Set
4x10
13 5 minutes
Eccentric Chin Ups
5x5 5 sec. Neg.
DB Alternate Incline Bench Press
4 x 15 each arm
DB Lateral Raises
NO LIFT
Cable Curls Bench Dips High Repetition Abs Conditioning/Agility/Stretch Day 3: DE Lower Warm-up
12 DELOAD
Speed Box Squat
Record and compete to beat number of reps with PERFECT form each week!
4x15 3x10 4x10 300 reps your choice
13 5 minutes 8x2 @ 50% DB Lateral Lunges
Single Leg
"WU" refers to work up. Start at 50% and make gradual increases in weight for each set, until you reach your 2 RM
4x12 ea
Record and compete to beat height of box or increase weight with PERFECT form each week!
NO LIFT 1 Leg PB Ham Curls 4x10 each leg Med Ball Abs 5/6 x 30 Conditioning/Agility/Stretch Day 4: ME Upper Warm-up
Bench Press
Super Set
12
13
DELOAD
5 minutes
2x10
2x5 WU 3x3 WU 2x2, 2x1, 1x1RM
BB Inverted Row 2x10 4x10 Plate Holds 2x:20 3xmax Cabel Rope Pushdowns 2x10 4x10 DB Shurgs + 3 sec. Iso Hold 2x10 4x15 High Repetition Abs 250/300 Reps, Your Choice Conditioning/Agility/Stretch
"WU" refers to work up. Start at 50% and make gradual increases in weight for each set, until you reach your 2 RM
1
5x5
Box Squat
2 5 Minutes
WU 1x5Heavy
5x5 WU 1x5RepMax
DB Split Squats (back leg on bench)
Single Leg RDL Stabilizations Conditioning/agility
3x8EL
3x8EL
3x10
3x10 2/3/4 x :45 each side
3 3x5 WU 4x3 WU 1x3RepMax BB Step-ups 4x8EL 4x10
Stretch
Day 2: High Rep. Upper Dynamic Warm-up
1
2 5 Minutes
3
BB Incline Bench Press 1x10 WU
High Rep. Press
Super Set
3xMaxReps
Chin Ups Shoulder Circuit (side,front,rear) DB Hammer Curls Cable Triceps Pushdown High Repetition Abs Conditioning/agility
3x12
3x15
4x15
3x6ea 3x10ea 3x10
3x8ea 3x10ea 3x10 2/3/4 Minutes
3x10 ea 4x10ea 4x10
Stretch
Day 3: Dynamic Lower Warm-up
1
2 5 Minutes
3
Box Jumps or DB Jumps if do not have access to plyo boxes
Box Jumps or DB Jumps
5x5
5x5
6x4
DB Split Squat (Back leg on bench)
Single Leg Bench Glute Raises/Bridges Med Ball Abs Conditioning/agility
3x12 ea
3x12 ea
4x12 ea
3x20
3x25 2/3/4x30
3x30
Stretch
Day 4: Max Upper
1
2
Warm-up
5 Minutes 5x5
Bench Press
Super Set
DB Row BB Biceps Curls Lying DB Triceps Ext. YTWL's High Repetition Abs Conditioning/agility
3
WU 1x5Heavy 4x15ea 4x10 4x10 3x8
5x5 WU 1x5RepMax
3x5 WU 4x3 WU 1x3RepMax
4x15ea 4x10 4x10 3x10 100/150/200 Reps, Your Choice
Stretch
4x15ea 4x10 4x10 4x10
Longwood University Baseball: Position players Day 1: Max Lower Dynamic Warm-up
Box Squat
4
5 5 Minutes
5x5 WU 1x5RepMax
5x5
WU 1x5RepMax
DB Step-Ups w/Kick Through
Single Leg Movement BB RDL Stabilizations (Ab Planks)
3x8EL
3x8EL
3x10 2 x :45 each side
3x10 2 x :45 each side
6 3x5 WU 4x3 WU 1x3RepMax BB Step-up 4x8EL 4x10 3 x :45 each side
10 minute Stretch Day 2: High Rep. Upper Dynamic Warm-up
4
5 5 Minutes
6
Flat DB Bench Press Palms In 1x10 WU
High Rep.Pressing Movement Chin Ups Shoulder Circuit (side,front,rear) Super Set
DB Hammer Curls Cable Triceps Pushdown Body Weight Abs
3xMaxReps
3x12
3x15
4x15
3x6ea 3x10ea 3x10 3:00
3x8ea 3x10ea 3x10 3:00
3x10 ea 4x10ea 4x10 3:30
10 minute Stretch Day 3: Dynamic Lower Warm-up Weighted Jumps
4
5 5 Minutes
6
5's each hand
10's each hand
15's each hand
5x5
5x5
6x4
DB Split Squat (Back leg on bench)
Single Leg Moevement Bench Glute Raises/Bridges Med Ball Abs
3x12 ea
3x12 ea
4x12 ea
3x20 4x30
3x25 5x20
3x30 5x30
10 minute Stretch Day 4: Max Upper
4
5
Warm-up
Bench Press
Super Set
DB Row BB Reverse Curls DB Alt. Triceps Ext. YTWL's Your Choice Abs
6
5 Minutes 5x5 WU 1x5RepMax 4x15ea 3x10 3x10 3x8 175 Reps
5x5
WU 1x5RepMax
3x5 WU 4x3 WU 1x3RepMax
4x20ea 4x10 4x10 3x10 200 Reps
5x15ea 4x12 4x12 4x10 225 Reps
10 minute Stretch
Longwood University Baseball: Position players Day 1: ME Lower Dynamic Warm-up
Free or Box Squat
7
8 5 Minutes
3x5 WU 4x3 WU 3x2, 1x2RM
2x5 wU 3x3 WU 2x2, 2x1, 1x1RM
BB Step -Ups w Kick Through
Single Leg
3x8EL
1 Leg, 2 DB RDL Weighted Abs
3x10EL
4x8EL 4x10EL 3/4/x30
Record and compete to beat with PERFECT form each week! DO NOT SACRIFICE FORM FOR MORE WEIGHT!
Conditioning/Agility/Stretch Day 2: RE Upper Dynamic Warm-up
7
8 5 Minutes
Pull-Ups
5 x 10
DB Alternate Bench Press Seated DB Power Clean Super Set
3x15 each arm
4 x 15 each arm
3x15 4x15 3x10ea 3x10ea 3x10 ea 4x10 ea 2/3/4 Minutes
Record and compete to beat number of reps with PERFECT form each week!
DB Zottman Curls Lying DB Alt. Triceps Exts. High Repetition Abs Conditioning/Agility/Stretch Day 3: DE Lower Warm-up
7
8
Weighted Split Jumps
3/4 x :30 holding 5lb Plates
5 Minutes
DB Lateral Lunge
Single Leg PB Ham Curls Med Ball Abs
3x12 ea
4x12 ea
3x20
4x20 5/6 x 30
Record and compete to beat height of box or increase weight with PERFECT form each week!
Conditioning/Agility/Stretch Day 4: ME Upper Warm-up
Bench Press
Super Set
7
8 5 Minutes
3x5 WU 4x3 WU 3x2, 1x2RM
2x5 WU 3x3 WU 2x2, 2x1, 1x1RM
BB Row 4x12 4x15 BB Rev. Grip Curls 4x10 4x10 Dips/Bench Dips 4x10 4x10 DB Shurgs 3x20 4x20 High Repetition Abs 250/300 Reps, Your Choice Conditioning/Agility/Stretch
Record and compete to beat with PERFECT form each week!
Longwood University Baseball: Position players Day 1: ME Lower Dynamic Warm-up
9
10 11 5 Minutes 1x5 of each 1x5 of each 1x5 of each 50%,60%,70% 50%,60%,70% 60%,70%,80% 80%,85% 1x5RepMax
Record and compete to beat 80%,90% x 3 with PERFECT form each 1x3 Rep Max week! DO NOT BB Front Lunges SACRIFICE 4x8EL FORM FOR MORE WEIGHT!
Box Squat
80%,85% 1x5RepMax
Single Leg
3x8EL
3x8EL
BB RDL Stabilizations Conditioning/agility
3x10
3x10 2/3/4 x :45 each side
Day 2: RE Upper Dynamic Warm-up
9
DB Walking Lunges
4x10
Stretch 10 5 Minutes
11
DB Bench Palms In 1x10 WU
High Rep. Press Wide Grip Lat Pulldowns Blackburns Super Set
DB Hammer Curls Cable Triceps Pushdown High Repetition Abs Conditioning/agility Day 3: DE Lower Warm-up
3xMaxReps
3x12
3x15
4x15
3x:15 ea 3x10ea 3x10
3x:15 ea 3x10ea 3x10 2/3/4 Minutes
3x:15 ea 4x10ea 4x10
Stretch 9
10 5 Minutes
11
5lb DB's in each hand
Explosive Step Ups on Bench
3x5each leg
4x5each leg
5x3each leg
BB Reverse Lunges
Single Leg Glute Ham Raises or Partner Hams Med Ball Abs Conditioning/agility Day 4: ME Upper Warm-up
Bench Press
Super Set
BB Bent Over Row BB Biceps Curls Lying DB Triceps Ext. YTWL's High Repetition Abs Conditioning/agility
Record and compete to beat number of reps with PERFECT form each week!
3x12 ea
3x12 ea
4x12 ea
3x10
4x10 2/3/4x30
4x12
Record and compete to beat height of box or increase weight with PERFECT form each week!
Stretch 9
10
11
5 Minutes 1x5 of each 1x5 of each 1x5 of each 50%,60%,70% 50%,60%,70% 60%,70%,80% 80%,85% 1x5RepMax 4x10 4x10 4x10 3x8
80%,85% 1x5RepMax
80%,90% x 3 1x3 Rep Max
4x10 5x10 4x10 4x10 4x10 4x10 3x10 4x10 100/150/200 Reps, Your Choice
Stretch
Record and compete to beat with PERFECT form each week!
Longwood University Baseball: Position players Day 1: ME Lower Dynamic Warm-up
12 DELOAD
13 5 minutes
Box Squat
2x10
2x5 wU 3x3 WU 2x2, 2x1, 1x1RM
Single Leg
2x8el
BB Walking Lunges
4x8EL
Machine Hamstring Curls 2x10 Weighted Abs 3/4/x30 Conditioning/Agility/Stretch Day 2: RE Upper Dynamic Warm-up
12 DELOAD
Super Set
4x10
13 5 minutes
Eccentric Chin Ups
5x5 5 sec. Neg.
DB Alternate Incline Bench Press
4 x 15 each arm
DB Lateral Raises
NO LIFT
Cable Curls Bench Dips High Repetition Abs Conditioning/Agility/Stretch Day 3: DE Lower Warm-up
12 DELOAD
Speed Box Squat
Record and compete to beat number of reps with PERFECT form each week!
4x15 3x10 4x10 300 reps your choice
13 5 minutes 8x2 @ 50% DB Lateral Lunges
Single Leg
"WU" refers to work up. Start at 50% and make gradual increases in weight for each set, until you reach your 2 RM
4x12 ea
Record and compete to beat height of box or increase weight with PERFECT form each week!
NO LIFT 1 Leg PB Ham Curls 4x10 each leg Med Ball Abs 5/6 x 30 Conditioning/Agility/Stretch Day 4: ME Upper Warm-up
Bench Press
Super Set
12
13
DELOAD
5 minutes
2x10
2x5 WU 3x3 WU 2x2, 2x1, 1x1RM
BB Inverted Row 2x10 4x10 Plate Holds 2x:20 3xmax Cabel Rope Pushdowns 2x10 4x10 DB Shurgs + 3 sec. Iso Hold 2x10 4x15 High Repetition Abs 250/300 Reps, Your Choice Conditioning/Agility/Stretch
"WU" refers to work up. Start at 50% and make gradual increases in weight for each set, until you reach your 2 RM
