Bemidji State Baseball

Transcription

1 Bemidji State Baseball Summer Program Phase 3 NAME

2 BEMIDJI STATE BEAVERS ATHLETICS The Program! The Summer Programs are designed to focus on quality, not quantity. The workouts last between 1 and 1! hours, adding to 4 to 6 hours a week, which is not much to ask for a Division II college athlete.! The workouts can be performed on 4 straight days or with a day off after day 2, whatever fits your schedule better. With many people have busy weekends, a Monday-Thursday schedule may work out best.! Each workout is made of 4 stages. Stages 1-3 are very similar, if not the same between sports. The programs are designed to build athleticism and functional & conditioning. Stage 4 (conditioning) is different among sports. The stages are Stage 1 (1A) Body Weight Warm Up (1B) Movement Prep Stage 2 Either Acceleration, Agility, Jump Training, or Speed. Stage 3 Resistance Training Stage 4 Conditioning followed by Flexibility! Make sure to look at the RPE guidelines on the bottom of each lifting workout. Third sets on lifts should be done to technical failure, or do as many reps as you can with the technique of the lift changing. This will allow you to build without causing excess soreness.! Progress weights each week appropriately. Week 2 weight should be more than week 1 since reps are less. The goal of week 3 is to more than week 1 since the reps are the same, but you have 2 weeks of training in. Week 4 should involve the heaviest weight of the program.! Make sure to watch the videos of the exercises (especially football & softball since much will be new to you). If you have questions, contact me at joe@speadsperformance.net, jferraro@bemidjistate.edu, or Always include your name and sport in your message.

3 BEMIDJI STATE BEAVERS ATHLETICS SOCCER Stage 1A - BODY WEIGHT WARM UP 1. Back n Forth Leg Swings x 7. Push Ups x Side to Side Leg Swings x 8. Quadred Bent Leg Raise x 3. Standing Leg Cradle x 9. T-Bridges x 4. Ankle Hugs x 10. Cook Hip Raise x 5. SL RDL Reaches x 11. Boxer Curl Ups x 6. Cook Squat x Pike Walk x5 All Movement Prep is done for a Distance of 20 yards Day 1-Stage 1B-Movement Prep Slow A-Skips Fast A-Skips Fr. Lunge w/ Twist x -> Jog Rev. Lunge w/ Reach x-> Backpedal Build Up x10 yd -> Jog Build Up x10 yd -> Jog Push Up Start x10 yd -> Jog Falling Start x10 yd -> Jog Day 3-Stage 1B-Movement Prep Slow A-Skips Fast A-Skips Toe Walk x10 yd, Heel Walk x10 yd Over Unders x -> Jog Light Power Skips Light Skater Bounds Mini Bounding Mini Alternating Double Ankle Hops Day 2-Stage 1B-Movement Prep Shuffle Shuffle Drop Lunge x -> Jog 45 Degree Lunge Walk x -> Jog Carioca Carioca 3 Shuffle Start x10 yd -> Jog 3 Shuffle Start x10 yd -> Jog Day 4-Stage 1B-Movement Prep Slow A-Skips Fast A-Skips In-Step Lunge x -> Jog Straight Leg March x High Knee Butt Kick High Knee Butt Kick Build Up Push Up Start x10 yd -> Jog Falling Start x10 yd -> Jog

4 BEMIDJI STATE BEAVERS ATHLETICS Stage 2 Workouts should be finished within 15 minutes. If done much faster, you re not taking enough recovery. If it takes you much longer, you are taking too long of rests. Day 1 Towel Drills/Acceleration End each drill w/ 5 yd acceleration 2 x Lat Run Single 2 x Shuffle Weave Single 2 x Forward & Back Weave Single 2 x Quick Stop Weave Single Then 2 x All the above w/ Doubles, so you will do 16 total 5 yd accelerations. Switch starting directions each rep. Slow walk back for rest. Day 2 Pro Agility! Pro-Agility w/ 10 yd sprint 2 x Shuffle Pro 2 x Original Pro 2 x Back n Forth Pro 2 x Figure 8 Pro Full Pro-Agility at Full Speed 2 x Shuffle Pro 2 x Original Pro 2 x Back n Forth Pro 2 x Figure 8 Pro Rest between reps. Don t rush, it s not conditioning. Switch starting directions each rep. Day 3 Plyometrics Weeks 1 & 2-3 x 4 Vertical CMJ w/ Stick Landing 3 x 4 Horizontal CMJ w/ Stick Landing 3 x 4e Lunge Drop w/ Stick Landing Weeks 3 & 4-3 x 3 Vertical Triples w/ Stick Landing 3 x 2 Horizontal Triples w/ Stick Landing 3 x 3e CM Lunge Jump w/ Lunge Stick 1 rep of a triple consists of 3 continuous jumps. CMJ= Counter Movement Jump Rest between sets. All static starts and stick landings should be held for 3 secs. Day 4 Transitional Speed 4 x Transitional 30 s 3 x 30 (w/ start position of choice) Slow walk back recovery. Should feel fresh at the beginning of each rep. Transitional 30 s= 5 accel, 5 lateral run, 10 full speed, 5 coast, 5 full speed Maintain proper mechanics during coasting Video will show just transition from accel to lateral run, not the whole sequence. Make sure to alternate direction of lateral run.

5 BEAVER ATHLETICS Day 1 - Pushing Movements Workout # Exercise 1A) DB Jump Squat Doubles or Triples Lifting Workout #33 2A) RFE BB Front Squat Excellence is not a singular act but a habit. You are what you do repeatedly.- Shaquille O'Neal Lifting Workout #41 Date: Lifting Workout #45 Date: Lifting Workout #37 Date: =Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single Knee DB weight added together should be! 2 Triples 33% of your back squat 2 Triples for given reps. 2 Triples 3 Doubles 3 Doubles 3 Doubles 1B) Standing T's Date: NAME DB weight added together should be! 3 Doubles 33% of your back squat 3 Doubles for given reps DB weight added together should be! 2 Triples 33% of your back squat 2 Triples for given reps. 2 Triples 3 Doubles Make sure to tighten abs and glutes before initiating the movement Make sure to tighten abs and glutes before initiating the movement 3A) Standing Alt. Shoulder Press (Nuetral & Segmented) 3B) Stag DB Rotation 10 each direction w/ each leg forward 10 each direction w/ each leg forward 4A) BB Bench Press w/ 2:1:1 Tempo 4B) Lateral Shifts Make sure to tighten abs and glutes before initiating the movement 2B) Stick Reverse Crunch DB weight added together should be! 33% of your back squat for given reps Make sure to tighten abs and glutes before initiating the movement 10 each direction w/ each leg forward 10 each direction w/ each leg forward Optional Triceps First Set- RPE of, or you could do 50% more reps (ex. If is 10, you could do 15 reps) Second Set- RPE of 8-9, or you could do 33% more reps (ex. If is 10, you could do 13 reps) Third Set- RPE of 9-10, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps. Rest 1 min. before restarting Sersets, Rest to 3 mins. Between Sersets.

6 BEAVER ATHLETICS Day 2 - Pulling Movements Workout # Lifting Workout #34 Date: NAME I can accept failure. Everyone fails at something. But I can't accept not trying.- Michael Jordan Lifting Workout #42 Date: Lifting Workout #46 Date: Lifting Workout #38 Date: =Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single Knee Exercise 1A) DB Hang Power Snatch 1B) Standing W's e e e e e e e e e e Farther in front the hands = more difficult. Farther in front the hands = more difficult. Farther in front the hands = more difficult. 4A) SL Romanian Dead Lift (RDL) (2 DB) 4B) Straight Leg March e 2A) BB Hip Raise w/ 2:1:1 Tempo 2B) SA/SL Bridge 3A) Alt. Grip Pull Up (3rd set do regular pull ) 3B) Saxon Side Bend e Switch Grips each set Assissted or Weighted to meet goal reps. Do Lat Pull only if Pull Ups are not an option. Switch Grips each set Assissted or Weighted to meet goal reps. Do Lat Pull only if Pull Ups are not an option. Farther in front the hands = more difficult. Switch Grips each set Assissted or Weighted to meet goal reps. Do Lat Pull only if Pull Ups are not an option. Switch Grips each set Assissted or Weighted to meet goal reps. Do Lat Pull only if Pull Ups are not an option. Optional Biceps First Set- RPE of, or you could do 50% more reps (ex. If is 10, you could do 15 reps) Second Set- RPE of 8-9, or you could do 33% more reps (ex. If is 10, you could do 13 reps) Third Set- RPE of 9-10, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps. Rest 1 min. before restarting Sersets, Rest to 3 mins. Between Sersets.

7 BEAVER ATHLETICS NAME Day 3 - Pushing Movements Workout # Exercise 1A) BB Push or Split Jerks Lifting Workout #35 Date: Date: Gold medals don't make champions... hard work does. Lifting Workout #43 Date: Lifting Workout #47 Date: =Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single Knee VB & Basketball = Push Jerk All Others = Split Jerks 1B) Standing Y's Lifting Workout #39 e B & Basketball = Push Jerk All Others = Split Jerks e VB & Basketball = Push Jerk All Others = Split Jerks e e e e e e e e e e 2A) Back Squat w/ 2:1:1 Tempo 2B) Floor Scissors Curl Up 3A) DB Incline Press (Nuetral Grip) 3B) Kneeling DB Rotation Squeeze the DB or object with your feet and perform a curl, not a sit or crunch Think of turning your chest not the weight 4A) SL Bench Squat Variation 4B) Ankle Hugs Make sure you are doing a variation that is working you. Don't rest free leg on the ground or push off w/ it. Squeeze the DB or object with your feet and perform a curl, not a sit or crunch Squeeze the DB or object with your feet and perform a curl, not a sit or crunch Think of turning your chest not the weight Make sure you are doing a variation that is working you. Don't rest free leg on the ground or push off w/ it. B & Basketball = Push Jerk All Others = Split Jerks Squeeze the DB or object with your feet and perform a curl, not a sit or crunch Think of turning your chest not the weight Think of turning your chest not the weight Make sure you are doing a variation that is working you. Don't rest free leg on the ground or push off w/ it. Make sure you are doing a variation that is working you. Don't rest free leg on the ground or push off w/ it. OptionalTriceps First Set- RPE of, or you could do 50% more reps (ex. If is 10, you could do 15 reps) Second Set- RPE of 8-9, or you could do 33% more reps (ex. If is 10, you could do 13 reps) Third Set- RPE of 9-10, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps. Rest 1 min. before restarting Sersets, Rest to 3 mins. Between Sersets.

8 BEAVER ATHLETICS Day 4 - Pulling Movements Workout # Exercise 1A) Power Clean Lifting Workout #36 2A)RFE BB Dead Lift (can do DB version if preferred) 2B) SA Plank (try to keep hips level) It's lack of faith that makes people afraid of meeting challenges, and I believed in myself.- Muhammed Ali Lifting Workout #44 Date: Lifting Workout #48 Date: Lifting Workout #40 Date: =Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single Knee 1B) Standing L's Date: NAME e flexibiltiy issues, you e flexibiltiy issues, you e flexibiltiy issues, you e e e e e e e e e flexibiltiy issues, you Farther in front the arm = more difficult. Also, raised feet = more difficult flexibiltiy issues, you Farther in front the arm = more difficult. Also, raised feet = more difficult flexibiltiy issues, you Farther in front the arm = more difficult. Also, raised feet = more difficult One second, hold one second at the top, two seconds down One second, hold one second at the top, two seconds down 3B) Standing Mobility Chops 4A) Separated DB Pullover 4B) In Step Lunges flexibiltiy issues, you Farther in front the arm = more difficult. Also, raised feet = more difficult One second, hold one second at the top, two seconds down 3A) DB Bent Over Row w/ 2:1:1 Tempo flexibiltiy issues, you One second, hold one second at the top, two seconds down Optional Biceps First Set- RPE of, or you could do 50% more reps (ex. If is 10, you could do 15 reps) Second Set- RPE of 8-9, or you could do 33% more reps (ex. If is 10, you could do 13 reps) Third Set- RPE of 9-10, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps. Rest 1 min. before restarting Sersets, Rest to 3 mins. Between Sersets.

9 BEMIDJI STATE BEAVERS BASEBALL Day 1 - Short Speed Endurance Week 1-3 x (6 x 10, 6 x 20, 2 x 40) 10 rep, 1 between distances., 2 Set Week 2-3 x (6 x 10, 6 x 20, 3 x 40) 10 rep, 1 between distances., 2.5 Set Week 3-3 x (6 x 10, 6 x 20, 4 x 40) 10 rep, 1 between distances., 2.5 Set Week 4-3 x (6 x 10, 6 x 20, 6 x 40) 10 rep, 1 between distances., 3 Set All distances are in yards. When sprinting a certain distance, just take 10 secs rest. Take 1 min rests when moving from one distance to another. Take min rests after your last 40. Then repeat the sequence for a total of 3 sets. Perform all reps fast! This is a tough day! Day 2 Tempo Intervals Below are the same workouts as Phase 2, but try to reduce your rest times to the 30 or 60 times Week 1-10 x 120 yards rest per rep Week 2-2 x (4 x 250 yards) rest per rep, 2 rest per set Week 3-14 x 120 yards rest per rep Week 4-2 x (6 x 250 yards) rest per rep, 2 rest per set 120 yards is end line to end line on a football or soccer field. 250 yards is end line, around goal post, and back on a football or soccer field. Run the fastest time that you are able to repeat for all reps. So running all reps at the same time is better than running the first one 5 seconds faster than the last. Day 3 - Short Fartlek Runs Week 1-20 mins w/ 8 x 2.5 min intervals Week 2-20 mins w/ 8 x 2 min intervals Week 3-20 mins w/ 8 x 1.5 min intervals Week 4-20 mins w/ 10 x 1.5 min intervals All runs will be 20 minutes in total length. During the runs you will have bouts of increased pace lasting 15seconds. The pace during these 15 secs starts out as a fast jog and gradually increases to an all out sprint by the end. For week one you will do 8 bouts of increased pace with 3.5 mins between them. Progress each week so that week 4 you will do 10 bouts of increased pace w/ 1.5 mins in-between. Day 4 20 yard Shuttles Below are the same workouts as Phase 2, but try to reduce your rest time between sets to 2. Week 1-2 x (12 x 40 yd shuttle) 30 rest per rep, 2 rest per set Week 2-2 x (8 x 80 yd shuttle) 45 rest per rep, 2 rest per set Week 3-18 x 40 yd shuttle 30 rest per rep, 2 rest per set Week 4-12 x 80 yd shuttle 45 rest per rep, 2 rest per set Mark off 20 yards. 80 yd shuttles are there and back twice, 40 yd shuttles are there and back once. Run these fast, trying to minimize falloff in time between each rep. This is a tough day!

10 BEMIDJI STATE BEAVERS ATHLETICS Finish each workout with flexibility work. This is important to reduce the risk of injury, minimizing soreness, and increasing performance. There are two different methods to choose from. Try them both and see what one you like better. POST WORKOUT STATIC FLEXIBILITY Do the following for either 30 secs each or 2 sets of 15 secs each. Pigeon Stretch Straddle Hamstring Semi-Straddle Hip Flexor Quad POST WORKOUT DYNAMIC FLEXIBILITY Knee Hugs Ankle Hugs Straight Leg March World s Greatest x x x x OPTIONAL UPPER BODY STATIC FLEXIBILITY Do the following for either 30 secs each or 2 sets of 15 secs each. Arm Against Wall (Chest) Arm Across the Body (Back & Shoulder) Elbow Up (Tricep & Shoulder)

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