Macalester Baseball Strength-Endurance Week 1 May ...
Macalester Baseball Strength-Endurance Week 1 May 16th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x 5 each way
Front Squat is 80% of Back Squat Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 60% 65% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
60%
x8 x8 x8 x8 x8 x8 x8 3 x 8 ea 3x8 3x8 3x8 3x8 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
60 sec 60 sec 60 sec 60 sec 60 sec
DB Bench 1-1-2 ss S.L. Squat
3x5 3 x 8 each leg
60 sec.
DB B.O.R. 1-1-2 ss S.L. RDL
3x5 3 x 8 e.l.
60 sec.
Alt Lat Pull Down
Bench Press
x8 x8 x8 x8 Front Squat x8 ss 3 way delt raise 3x8 __________ x8 x8 Pull Up 3x8 RDL 3x8 Seated Row 3x8 Push Ups 3x8 Any Bicep 3x8 Any Tricep 3x8 DB Hold: 80 - 100LBS 1 x ALAP
ss ankle band series 1 x 15 each way
ss S.L. Mach Hamstring Curl
3x8 3x8
60 sec.
60 sec 60 sec
Alt DB Shoulder Press ss Calf Raises
3x8 2 x 15
60 sec.
Any Bicep Forearm Series Cuff Series
3x8 1 x 15 1 x 15
None
SB Rollouts Suitcase Carry Half Kneeling Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
NONE
Dead Bug Pallof Press Half Kneeling High to Low
60% 60% 65% 70% 60% 65% 70%
3 x 8 ea 3 x 8 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Macalester Baseball Strength-Endurance Week 2 May 23rd Day 1 Plate Warm Up
Day 2 Plate Warm Up
x 5 each way
Front Squat is 80% of Back Squat Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 65% 70% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL's B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
65%
x8 x8 x8 x8 x8 x8 x8 3 x 8 ea 3x8 3x8 3x8 3x8 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
60 sec 60 sec 60 sec 60 sec 60 sec
DB Bench 1-1-2 ss S.L. Squat
3x5 3 x 8 each leg
60 sec.
DB B.O.R. 1-1-2 ss S.L. RDL
3x5 3 x 8 e.l.
60 sec.
Alt Lat Pull Down
Bench Press
x8 x8 x8 x8 Front Squat x8 ss 3 way delt raise 3x8 __________ x8 x8 Pull Up 3x8 RDL 3x8 Seated Row 3x8 Push Ups 3x8 Any Bicep 3x8 Any Tricep 3x8 DB Hold: 80 - 100LBS 1 x ALAP
ss ankle band series 1 x 15 each way
ss S.L. Mach Hamstring Curl
3x8 3x8
60 sec.
60 sec 60 sec
Alt DB Shoulder Press ss Calf Raises
3x8 2 x 15
60 sec.
Any Bicep Forearm Series Cuff Series
3x8 1 x 15 1 x 15
None
SB Rollouts Suitcase Carry Half Kneeling Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
NONE
Dead Bug Pallof Press Half Kneeling High to Low
60% 65% 70% 70% 60% 70% 70%
3 x 8 ea 3 x 8 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Macalester Baseball
UNLOAD WEEK: Last weeks weights with this week reps
Strength-Endurance Week 3 May 30th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x 5 each way
Front Squat is 80% of Back Squat Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 65% 65% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL's B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
65%
x6 x6 x6 x6 x6 x6 x6 3 x 6 ea 3x6 3x6 3x6 3x6 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
60 sec 60 sec 60 sec 60 sec 60 sec
DB Bench 1-1-2 ss S.L. Squat
3x3 3 x 6 each leg
60 sec.
DB B.O.R. 1-1-2 ss S.L. RDL
3x3 3 x 6 e.l.
60 sec.
Alt Lat Pull Down
Bench Press
x6 x6 x6 x6 Front Squat x6 ss 3 way delt raise 3x8 __________ x6 x6 Pull Up 3x8 RDL 3x6 Seated Row 3x6 Push Ups 3x8 Any Bicep 3x6 Any Tricep 3x6 DB Hold: 80 - 100LBS 1 x ALAP
ss ankle band series 1 x 15 each way
ss S.L. Mach Hamstring Curl
3x6 3x6
60 sec.
60 sec 60 sec
Alt DB Shoulder Press ss Calf Raises
3x6 2 x 15
60 sec.
Any Bicep Forearm Series Cuff Series
3x6 1 x 15 1 x 15
None
SB Rollouts Suitcase Carry Half Kneeling Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
NONE
Dead Bug Pallof Press Half Kneeling High to Low
60% 65% 65% 70% 60% 70% 70%
3 x 8 ea 3 x 8 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Day 2 Plate Warm Up
x 5 each way
Front Squat is 80% of Back Squat Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 60% 65% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
60%
x8 x8 x8 x8 x8 x8 x8 3 x 8 ea 3x8 3x8 3x8 3x8 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
60 sec 60 sec 60 sec 60 sec 60 sec
DB Bench 1-1-2 ss S.L. Squat
3x5 3 x 8 each leg
60 sec.
DB B.O.R. 1-1-2 ss S.L. RDL
3x5 3 x 8 e.l.
60 sec.
Alt Lat Pull Down
Bench Press
x8 x8 x8 x8 Front Squat x8 ss 3 way delt raise 3x8 __________ x8 x8 Pull Up 3x8 RDL 3x8 Seated Row 3x8 Push Ups 3x8 Any Bicep 3x8 Any Tricep 3x8 DB Hold: 80 - 100LBS 1 x ALAP
ss ankle band series 1 x 15 each way
ss S.L. Mach Hamstring Curl
3x8 3x8
60 sec.
60 sec 60 sec
Alt DB Shoulder Press ss Calf Raises
3x8 2 x 15
60 sec.
Any Bicep Forearm Series Cuff Series
3x8 1 x 15 1 x 15
None
SB Rollouts Suitcase Carry Half Kneeling Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
NONE
Dead Bug Pallof Press Half Kneeling High to Low
60% 60% 65% 70% 60% 65% 70%
3 x 8 ea 3 x 8 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Macalester Baseball Strength-Endurance Week 2 May 23rd Day 1 Plate Warm Up
Day 2 Plate Warm Up
x 5 each way
Front Squat is 80% of Back Squat Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 65% 70% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL's B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
65%
x8 x8 x8 x8 x8 x8 x8 3 x 8 ea 3x8 3x8 3x8 3x8 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
60 sec 60 sec 60 sec 60 sec 60 sec
DB Bench 1-1-2 ss S.L. Squat
3x5 3 x 8 each leg
60 sec.
DB B.O.R. 1-1-2 ss S.L. RDL
3x5 3 x 8 e.l.
60 sec.
Alt Lat Pull Down
Bench Press
x8 x8 x8 x8 Front Squat x8 ss 3 way delt raise 3x8 __________ x8 x8 Pull Up 3x8 RDL 3x8 Seated Row 3x8 Push Ups 3x8 Any Bicep 3x8 Any Tricep 3x8 DB Hold: 80 - 100LBS 1 x ALAP
ss ankle band series 1 x 15 each way
ss S.L. Mach Hamstring Curl
3x8 3x8
60 sec.
60 sec 60 sec
Alt DB Shoulder Press ss Calf Raises
3x8 2 x 15
60 sec.
Any Bicep Forearm Series Cuff Series
3x8 1 x 15 1 x 15
None
SB Rollouts Suitcase Carry Half Kneeling Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
NONE
Dead Bug Pallof Press Half Kneeling High to Low
60% 65% 70% 70% 60% 70% 70%
3 x 8 ea 3 x 8 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Macalester Baseball
UNLOAD WEEK: Last weeks weights with this week reps
Strength-Endurance Week 3 May 30th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x 5 each way
Front Squat is 80% of Back Squat Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 65% 65% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL's B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
65%
x6 x6 x6 x6 x6 x6 x6 3 x 6 ea 3x6 3x6 3x6 3x6 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
60 sec 60 sec 60 sec 60 sec 60 sec
DB Bench 1-1-2 ss S.L. Squat
3x3 3 x 6 each leg
60 sec.
DB B.O.R. 1-1-2 ss S.L. RDL
3x3 3 x 6 e.l.
60 sec.
Alt Lat Pull Down
Bench Press
x6 x6 x6 x6 Front Squat x6 ss 3 way delt raise 3x8 __________ x6 x6 Pull Up 3x8 RDL 3x6 Seated Row 3x6 Push Ups 3x8 Any Bicep 3x6 Any Tricep 3x6 DB Hold: 80 - 100LBS 1 x ALAP
ss ankle band series 1 x 15 each way
ss S.L. Mach Hamstring Curl
3x6 3x6
60 sec.
60 sec 60 sec
Alt DB Shoulder Press ss Calf Raises
3x6 2 x 15
60 sec.
Any Bicep Forearm Series Cuff Series
3x6 1 x 15 1 x 15
None
SB Rollouts Suitcase Carry Half Kneeling Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
NONE
Dead Bug Pallof Press Half Kneeling High to Low
60% 65% 65% 70% 60% 70% 70%
3 x 8 ea 3 x 8 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
