Macalester Baseball Strength-Speed Week 8 July 4th ...
Macalester Baseball Strength-Speed Week 8 July 4th Day 1
Day 2
Plate Warm Up
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
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 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
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
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
Back Squat
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x2 x3 x3 x3 x4 x4 x4 3x6 3x4 3x8 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15
ss Reverse Grip Lat. Pull Down 3 x 4 DB Bench ss RDL's 3 x 3 @ 85%
70% 80% 80% 80%
90 sec 2 min 2 min 90 sec 90 sec 90 sec 60 sec.
rest b/t sets
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 80% 80%
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups Any Bicep Any Tricep Bar Hang
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
x2 x3 x3 x3 x4 x4 x4 3x8 3x8 3x8 3x8 1 x ALAP
90 sec 2 min 2 min 2 min 2 min
90 sec
Macalester Baseball Strength-Speed Week 9 July 11th Day 2
Day 1 Plate Warm Up
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
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 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
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
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
Back Squat
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x2 x3 x2 x2 x4 x4 x4 3x6 3x4 3x8 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15
ss Reverse Grip Lat. Pull Down 3 x 4 DB Bench ss RDL's 3 x 3 @ 85%
70% 80% 85% 85%
90 sec 90 sec 2 min 3 min. 90 sec 90 sec 90 sec 60 sec.
rest b/t sets
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 85% 85%
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups Any Bicep Any Tricep Bar Hang
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential Low To High Half Kneeling Sequential Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
x2 x3 x2 x2 x4 x4 x4 3x8 3x8 3x8 3x8 1 x ALAP
90 sec 90 sec 2 min 2 min 2 min
90 sec
Macalester Baseball Strength-Speed Week 10 July 18th Day 2
Day 1 Plate Warm Up
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
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 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
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
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
Back Squat
Bent Over Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x2 x3 x2 x2 x4 x4 x4 3x8 3x4 3x8 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15
ss Reverse Grip Lat. Pull Down 3 x 4 DB Bench ss RDL's 3 x 3 @ 85%
70% 80% 85% 87%
90 sec 90 sec 2 min 90 sec 90 sec 90 sec 60 sec.
rest b/t sets
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 85% 87%
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Any Bicep Any Tricep Bar Hang
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
x2 x3 x2 x2
90 sec 90 sec 2 min
x4 x4 x4 3x8 3x8 1 x ALAP
2 min 2 min 90 sec
Macalester Baseball Strength-Speed Week 11 July 25th
UNLOAD WEEK: LAST WEEKS WEIGHTS WITH THIS WEEKS REPS Day 2
Day 1 Plate Warm Up
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
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 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
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
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
Back Squat
x2 x2 x1
90 sec 90 sec 2 min
90 sec 90 sec
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x3 x3 x3 2x8 2x4 2x4 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15
ss Reverse Grip Lat. Pull Down 3 x 4
DB Bench ss RDL's 3 x 3 @ 80%
70% 80% 85%
90 sec 60 sec.
rest b/t sets
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 85%
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Any Bicep Any Tricep Bar Hang
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
x2 x2 x1
90 sec 90 sec 2 min
x3 x3 x3 2x6 2x6 1 x ALAP
2 min 2 min 90 sec
Day 2
Plate Warm Up
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
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 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
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
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
Back Squat
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x2 x3 x3 x3 x4 x4 x4 3x6 3x4 3x8 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15
ss Reverse Grip Lat. Pull Down 3 x 4 DB Bench ss RDL's 3 x 3 @ 85%
70% 80% 80% 80%
90 sec 2 min 2 min 90 sec 90 sec 90 sec 60 sec.
rest b/t sets
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 80% 80%
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups Any Bicep Any Tricep Bar Hang
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
x2 x3 x3 x3 x4 x4 x4 3x8 3x8 3x8 3x8 1 x ALAP
90 sec 2 min 2 min 2 min 2 min
90 sec
Macalester Baseball Strength-Speed Week 9 July 11th Day 2
Day 1 Plate Warm Up
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
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 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
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
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
Back Squat
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x2 x3 x2 x2 x4 x4 x4 3x6 3x4 3x8 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15
ss Reverse Grip Lat. Pull Down 3 x 4 DB Bench ss RDL's 3 x 3 @ 85%
70% 80% 85% 85%
90 sec 90 sec 2 min 3 min. 90 sec 90 sec 90 sec 60 sec.
rest b/t sets
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 85% 85%
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups Any Bicep Any Tricep Bar Hang
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential Low To High Half Kneeling Sequential Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
x2 x3 x2 x2 x4 x4 x4 3x8 3x8 3x8 3x8 1 x ALAP
90 sec 90 sec 2 min 2 min 2 min
90 sec
Macalester Baseball Strength-Speed Week 10 July 18th Day 2
Day 1 Plate Warm Up
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
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 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
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
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
Back Squat
Bent Over Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x2 x3 x2 x2 x4 x4 x4 3x8 3x4 3x8 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15
ss Reverse Grip Lat. Pull Down 3 x 4 DB Bench ss RDL's 3 x 3 @ 85%
70% 80% 85% 87%
90 sec 90 sec 2 min 90 sec 90 sec 90 sec 60 sec.
rest b/t sets
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 85% 87%
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Any Bicep Any Tricep Bar Hang
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
x2 x3 x2 x2
90 sec 90 sec 2 min
x4 x4 x4 3x8 3x8 1 x ALAP
2 min 2 min 90 sec
Macalester Baseball Strength-Speed Week 11 July 25th
UNLOAD WEEK: LAST WEEKS WEIGHTS WITH THIS WEEKS REPS Day 2
Day 1 Plate Warm Up
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
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 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
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
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
Back Squat
x2 x2 x1
90 sec 90 sec 2 min
90 sec 90 sec
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x3 x3 x3 2x8 2x4 2x4 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15
ss Reverse Grip Lat. Pull Down 3 x 4
DB Bench ss RDL's 3 x 3 @ 80%
70% 80% 85%
90 sec 60 sec.
rest b/t sets
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 85%
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Any Bicep Any Tricep Bar Hang
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
x2 x2 x1
90 sec 90 sec 2 min
x3 x3 x3 2x6 2x6 1 x ALAP
2 min 2 min 90 sec
