Salisbury University Baseball Players, The following is your summer strength and conditioning program. It is an 11 week program divided into four phases. The progression consists of 3 weeks of circuit training followed by an 8 week linear progression. This program is designed to be done between the week starting Monday, June 2 rd and ending Friday, August 22nd. This is a 12 week period to complete 11 weeks of lifting. It is designed this way to accommodate for any vacations or other events that would preclude you from lifting for several days to a week. There are no percentages associated with this program so you will need to take the first day that you do each workout and figure out an appropriate weight to use that is challenging, but not so difficult that you hit failure. Here are some general guidelines to help you get the most out of this program. -W/UP stand for warmup and designates the warmup sets to be done prior to your work sets. Warmup sets should start light and gradually decrease in reps as they increase in weight. Anywhere from 2 to 4 warmup sets should be performed before your primary exercises, depending on how heavy you are going that day and how you feel. All warmup sets should ALWAYS be lighter than your first work set. Don t skip these warmup sets as it will greatly increase your risk for injury and cause you to perform at a level below what you are capable of. -RECORD BOTH THE NUMBER OF REPS AND THE WEIGHTS FOR EVERYTHING YOU DO! Also make notes of anything relevant to your workout such as how you set up an exercise, what settings you used on a particular machine, etc. -Do all work sets of each exercise with the same weight. You are not working up to a rep max on any of these exercises. -All workouts for the first 7 weeks are total body workouts and should not be done 2 days in a row. This means you will have to workout on M/W/F, T/Th/Sa, M/Th/Sa, etc. The last 4 weeks switch to an upper/lower split and you may workout on consecutive days if you want, but the program is still only 3 days a week. -For the first 3 weeks of circuits, do each circuit only once the first week, twice the second week, and three times through the third week. Take minimal rest between exercises and a short rest (no more than 5 minutes) between each circuit. If you are able to complete all sets with the same weight, increase it by 5-10 lbs the next time you do that workout. -For the last 8 weeks, you only have 1 work set of each exercise with the exception of the jumps and throws, so as long as you are able to perform all the prescribed reps, go up by 5 lbs the next workout. -A word about squatting: GO LOW! Make sure that you are squatting to a depth that is at or BELOW parallel. If you are not sure, go lower. -For the workout cards, the first 3 weeks are split up into different workouts, so you go through and do the first day of each card, then the second day of each card, etc. For the next 4 weeks
(weeks 4&5 and weeks 6&7) you do the same workout 3 times per week for two weeks. So each card is should be filled out completely before moving on to the next one. The last 4 weeks are split into alternating upper and lower body workouts, so you will do lower, upper, lower the first week, then upper, lower, upper the second week, etc. I know this may confuse some people, so if it does, please get in touch with me and I will go through it with you in person to make sure you understand it. -Powers Weight Room will be open Monday-Friday, with times yet to be determined, all summer unless otherwise noted on the door. Either myself or someone will be here to help with anything you need, so if you are in town, the best thing you can do is to train there. Even if you are only in town for a couple days and you need to lift, you are more than welcome to come on in. You are an outstanding group of athletes to work with, just don t stop working hard because it is summer time. Keep up with your training over the summer and you will be good to go for next fall. If you have any questions or problems, please feel free to email me at no19127@gulls.salsibury.edu or call or text me at 443-597-9946. Have a great summer, Nick O Brien
DYNAMIC WARM UPS Do this first on all training days: Jump Rope 200 jumps Foam Roll Back 20 to 30 passes Foam Roll Lats 20 to 30 passes each side Foam Roll Glutes 20 to 30 passes each side Foam Roll Hamstrings 20 to 30 passes each side Foam Roll IT Bands 20 to 30 passes each side Foam Roll Quads 20 to 30 passes each side Foam Roll Adductors (Groin) 20 to 30 passes each side Foam Roll Back 20 to 30 passes Jumping Jacks 25x X Jacks 25x Seal Jacks 25x Body Weight Squats 20x Iron Cross 10xeach Dynamic Blackburns 10x T, Y, I 10xeach with no weights Leg Swings 10xeach Single Leg Glute Bridges 10xeach Frog Jumps 10x Static Stretch Hip Flexors 60 sec each side
Core Work For weeks 1 3, pick one exercise from each group and do 2 sets of 15 20 reps or 30 60 seconds for the stabilization exercises, for a total of 8 sets. If an exercise is too easy, either increase the resistance, do a harder version of the exercise (i.e. single leg plank versus regular plank), or increase the time. Make sure you are hitting all areas of your core, front, back, and sides rather than focusing only on the front. Stabilization: plank, side plank, single leg plank, single arm plank, weighted plank, pallof holds, walking plank, back plank Rotational: Russian twist, lateral medicine ball throws, diagonal medicine ball chops, bent knee windshield wipers, straight leg windshield wipers, bus drivers Flexion: standing band crunch, hanging knee raise, hanging leg raise, DB side bends, straight leg situps, spread eagle situps Extension: back extensions, reverse hypers, weighted back extensions (DB, BB, band, MB, etc), ABC hypers Conditioning There is no additional conditioning during the first 3 weeks of circuits due to the cardiovascular nature of the training. This sprint work will start in week 4 and should ideally be performed on 2 of your off days from lifting or at a separate time from your lifting. If you do have to do your sprints with your lifting, do the sprints first. The progression is as follows:
Endurance Phase Week 4 Week 5 Workout A 8x30 yards Rest 90 sec Workout B 4x90 yards Rest 90 sec 10x30 yards Rest 90 sec 3x120 yards Rest 120 sec Hypertrophy Phase Week 6 Week 7 Workout A 8x30 yards Rest 75 sec Workout B 5x90 yards Rest 90 sec 10x30 yards Rest 75 sec 4x120 yards Rest 120 sec Strength Phase Week 8 Week 9 Workout A 8x30 yards Rest 60 sec Workout B 6x90 yards Rest 90 sec 10x30 yards Rest 60 sec 5x120 yards Rest 120 sec Strength Phase Week 10 Week 11 Workout A 8x30 yards Rest 45 sec Workout B 7x90 yards Rest 90 sec 10x30 yards Rest 45 sec 6x120 yards Rest 120 sec
WEEK 1 WEEK 2 WEEK 3 PHASE 1/GPP - DAY 1 DAY 1 DAY 1 DAY 1 LOW BOX JUMPS 10X 10X 10X SUPINE MED BALL THROWS 10X 10X 10X WARMUP SETS (10XEACH EXERCISE THEN 5XEACH EXERCISE) GOBLET SQUAT 10X, 5X 10X, 5X 10X, 5X DB BENCH PRESS 10X, 5X 10X, 5X 10X, 5X SEATED CABLE ROW 10X, 5X 10X, 5X 10X, 5X GOBLET SQUAT DB BENCH PRESS SEATED CABLE ROW SINGLE LEG DB ROMAINIAN DEADLIFT 5XEACH 5XEACH 5XEACH STANDING SINGLE ARM STRICT DB SHOULDER PRESS 5XEACH 5XEACH 5XEACH SINGLE ARM LAT PULLDOWNS 5XEACH 5XEACH 5XEACH TRICEPS PUSHDOWNS 8X 8X 8X STANDING ALTERNATE ARM DB CURLS 8XEACH 8XEACH 8XEACH LATERAL RAISE 8X 8X 8X DB FRONT RAISE 8X 8X 8X DB REVERSE FLY 8X 8X 8X SINGLE LEG GLUTE BRIDGE 10XEACH 10XEACH 10XEACH DB SHRUGS 10X 10X 10X CALF RAISE 10X 10X 10X CORE WORK (SEE INFO SHEETS)
WEEK 1 WEEK 2 WEEK 3 PHASE 1/GPP - DAY 2 DAY 2 DAY 2 DAY 2 LOW BOX JUMPS 10X 10X 10X SUPINE MED BALL THROWS 10X 10X 10X WARMUP SETS (10XEACH EXERCISE THEN 5XEACH EXERCISE) GOBLET SQUAT 10X, 5X 10X, 5X 10X, 5X DB BENCH PRESS 10X, 5X 10X, 5X 10X, 5X SEATED CABLE ROW 10X, 5X 10X, 5X 10X, 5X GOBLET SQUAT 10X 10X 10X DB BENCH PRESS 10X 10X 10X SEATED CABLE ROW 10X 10X 10X SINGLE LEG DB ROMAINIAN DEADLIFT 10XEACH 10XEACH 10XEACH STANDING SINGLE ARM STRICT DB SHOULDER PRESS 10XEACH 10XEACH 10XEACH SINGLE ARM LAT PULLDOWNS 10XEACH 10XEACH 10XEACH TRICEPS PUSHDOWNS 12X 12X 12X STANDING ALTERNATE ARM DB CURLS 12XEACH 12XEACH 12XEACH LATERAL RAISE 12X 12X 12X DB FRONT RAISE 12X 12X 12X DB REVERSE FLY 12X 12X 12X SINGLE LEG GLUTE BRIDGE 20XEACH 20XEACH 20XEACH DB SHRUGS 20X 20X 20X CALF RAISE 20X 20X 20X CORE WORK (SEE INFO SHEETS)
WEEK 1 WEEK 2 WEEK 3 PHASE 1/GPP - DAY 3 DAY 3 DAY 3 DAY 3 LOW BOX JUMPS 10X 10X 10X SUPINE MED BALL THROWS 10X 10X 10X WARMUP SETS (10XEACH EXERCISE THEN 5XEACH EXERCISE) GOBLET SQUAT 10X, 5X 10X, 5X 10X, 5X DB BENCH PRESS 10X, 5X 10X, 5X 10X, 5X SEATED CABLE ROW 10X, 5X 10X, 5X 10X, 5X GOBLET SQUAT 8X 8X 8X DB BENCH PRESS 8X 8X 8X SEATED CABLE ROW 8X 8X 8X SINGLE LEG DB ROMAINIAN DEADLIFT 8XEACH 8XEACH 8XEACH STANDING SINGLE ARM STRICT DB SHOULDER PRESS 8XEACH 8XEACH 8XEACH SINGLE ARM LAT PULLDOWNS 8XEACH 8XEACH 8XEACH TRICEPS PUSHDOWNS 10X 10X 10X STANDING ALTERNATE ARM DB CURLS 10XEACH 10XEACH 10XEACH LATERAL RAISE 10X 10X 10X DB FRONT RAISE 10X 10X 10X DB REVERSE FLY 10X 10X 10X SINGLE LEG GLUTE BRIDGE 15XEACH 15XEACH 15XEACH DB SHRUGS 15X 15X 15X CALF RAISE 15X 15X 15X CORE WORK (SEE INFO SHEETS)
WEEK 4 WEEK 4 WEEK 4 PHASE 2/ENDURANCE - WEEK 1 DAY 1 DAY 2 DAY 3 MED BALL CHEST PASS MEDIUM BOX JUMPS SQUAT W/UPX5 W/UPX5 W/UPX5 W/UPX3 W/UPX3 W/UPX3 W/UPX1 W/UPX1 W/UPX1 20X 20X 20X DB BENCH W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 20X 20X 20X BAND GOOD MORNING 20X 20X 20X BAND LAT PULLDOWN 20X 20X 20X STABILITY BALL LEG CURL 20X 20X 20X 180 FRONT RAISE 20X 20X 20X CALF RAISE 20X 20X 20X SEATED CABLE ROW (OR BAND ROW) 20X 20X 20X SUPER SET: ALTERNATE ARM DB CURLS 20XEACH 20XEACH 20XEACH TRICEPS PUSHDOWNS 20X 20X 20X SUPER SET: STABILITY BALL ROLLOUTS 20X 20X 20X SIDE POSTURE EXTERNAL ROTATION 20XEACH 20XEACH 20XEACH
WEEK 5 WEEK 5 WEEK 5 PHASE 2/ENDURANCE - WEEK 2 DAY 1 DAY 2 DAY 3 MED BALL CHEST PASS MEDIUM BOX JUMPS SQUAT W/UPX5 W/UPX5 W/UPX5 W/UPX3 W/UPX3 W/UPX3 W/UPX1 W/UPX1 W/UPX1 20X 20X 20X DB BENCH W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 20X 20X 20X BAND GOOD MORNING 20X 20X 20X BAND LAT PULLDOWN 20X 20X 20X STABILITY BALL LEG CURL 20X 20X 20X 180 FRONT RAISE 20X 20X 20X CALF RAISE 20X 20X 20X SEATED CABLE ROW (OR BAND ROW) 20X 20X 20X SUPER SET: ALTERNATE ARM DB CURLS 20XEACH 20XEACH 20XEACH TRICEPS PUSHDOWNS 20X 20X 20X SUPER SET: STABILITY BALL ROLLOUTS 20X 20X 20X SIDE POSTURE EXTERNAL ROTATION 20XEACH 20XEACH 20XEACH
WEEK 6 WEEK 6 WEEK 6 PHASE 3/HYPERTROPHY - WEEK 1 DAY 1 DAY 2 DAY 3 MED BALL CHEST PASS MEDIUM BOX JUMPS SQUAT W/UPX5 W/UPX5 W/UPX5 W/UPX3 W/UPX3 W/UPX3 W/UPX1 W/UPX1 W/UPX1 14X 14X 14X BENCH PRESS W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 14X 14X 14X ROMAINIAN DEADLIFT 14X 14X 14X WIDE GRIP LAT PULLDOWNS 14X 14X 14X SLIDE BOARD LEG CURL 14X 14X 14X STANDING DB SHOULDER PRESS 14X 14X 14X CALF RAISE 14X 14X 14X SINGLE ARM DB ROW 14XEACH 14XEACH 14XEACH SUPER SET: BARBELL CURLS 14X 14X 14X SKULL CRUSHERS 14X 14X 14X CORE/SHOULDER CIRCUIT: AB WHEEL ROLLOUTS 20X 20X 20X STABILITY BALL AROUND THE WORLD 20XEACH 20XEACH 20XEACH HIGH EXTERNAL ROTATION W/ DBs 20X 20X 20X STABILITY BALL KNEE INS 20X 20X 20X
WEEK 7 WEEK 7 WEEK 7 PHASE 3/HYPERTROPHY - WEEK 2 DAY 1 DAY 2 DAY 3 MED BALL CHEST PASS MEDIUM BOX JUMPS SQUAT W/UPX5 W/UPX5 W/UPX5 W/UPX3 W/UPX3 W/UPX3 W/UPX1 W/UPX1 W/UPX1 14X 14X 14X BENCH PRESS W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 14X 14X 14X ROMAINIAN DEADLIFT 14X 14X 14X WIDE GRIP LAT PULLDOWNS 14X 14X 14X SLIDE BOARD LEG CURL 14X 14X 14X STANDING DB SHOULDER PRESS 14X 14X 14X CALF RAISE 14X 14X 14X SINGLE ARM DB ROW 14XEACH 14XEACH 14XEACH SUPER SET: BARBELL CURLS 14X 14X 14X SKULL CRUSHERS 14X 14X 14X
CORE/SHOULDER CIRCUIT: AB WHEEL ROLLOUTS 20X 20X 20X STABILITY BALL AROUND THE WORLD 20XEACH 20XEACH 20XEACH HIGH EXTERNAL ROTATION W/ DBs 20X 20X 20X STABILITY BALL KNEE INS 20X 20X 20X
WEEK 8 WEEK 8 WEEK 9 PHASE 4/STRENGTH - LOWER DAY 1 DAY 3 DAY 2 MEDIUM BOX JUMPS 5X SQUAT W/UPX5 W/UPX5 W/UPX5 W/UPX3 W/UPX3 W/UPX3 W/UPX1 W/UPX1 W/UPX1 8X 14X 14X DEADLIFT W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 8X 14X 14X GLUTE HAM RAISE (OR PRONE LEG CURLS) 8X 14X 14X SUPER SET: 14X 14X SPEED SQUAT 10X 14X 14X CALF RAISE 14X 14X 14X CORE/SHOULDER CIRCUIT: BLAST STRAP FALLOUTS (OR TRX) 20X 20X 20X BODY SAW 20X 20XEACH 20XEACH BLAST STRAP KNEE INS (OR TRX) 20X 20X 20X BUS DRIVERS 20X 20X 20X
WEEK 8 WEEK 9 WEEK 9 PHASE 4/STRENGTH - UPPER DAY 2 DAY 1 DAY 3 MED BALL CHEST PASS BENCH PRESS W/UPX5 W/UPX5 W/UPX5 W/UPX3 W/UPX3 W/UPX3 W/UPX1 W/UPX1 W/UPX1 8X 8X 8X STRICT OVERHEAD PRESS W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 8X 8X 8X PULLUPS 8X 8X 8X BARBELL ROWS 8X 8X 8X SUPER SET: BARBELL CURLS 8X 8X 8X SKULL CRUSHERS 8X 8X 8X CARRIES: DB FARMERS WALK 60 SEC 60 SEC 60 SEC 60 SEC 60 SEC 60 SEC OVERHEAD WALKS 60 SEC 60 SEC 60 SEC 60 SEC 60 SEC 60 SEC
WEEK 10 WEEK 10 WEEK 11 PHASE 4/STRENGTH - LOWER DAY 1 DAY 3 DAY 2 MEDIUM BOX JUMPS 5X SQUAT W/UPX5 W/UPX5 W/UPX5 W/UPX3 W/UPX3 W/UPX3 W/UPX1 W/UPX1 W/UPX1 8X 14X 14X DEADLIFT W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 8X 14X 14X GLUTE HAM RAISE (OR PRONE LEG CURLS) 8X 14X 14X SUPER SET: 14X 14X SPEED SQUAT 10X 14X 14X CALF RAISE 14X 14X 14X CORE/SHOULDER CIRCUIT: BLAST STRAP FALLOUTS (OR TRX) 20X 20X 20X BODY SAW 20X 20XEACH 20XEACH BLAST STRAP KNEE INS (OR TRX) 20X 20X 20X BUS DRIVERS 20X 20X 20X
WEEK 10 WEEK 11 WEEK 11 PHASE 4/STRENGTH - UPPER DAY 2 DAY 1 DAY 3 MED BALL CHEST PASS BENCH PRESS W/UPX5 W/UPX5 W/UPX5 W/UPX3 W/UPX3 W/UPX3 W/UPX1 W/UPX1 W/UPX1 8X 8X 8X STRICT OVERHEAD PRESS W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 W/UPX5 8X 8X 8X PULLUPS 8X 8X 8X BARBELL ROWS 8X 8X 8X SUPER SET: BARBELL CURLS 8X 8X 8X SKULL CRUSHERS 8X 8X 8X CARRIES: DB FARMERS WALK 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC OVERHEAD WALKS 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC