HERE'S AN OVERVIEW OF WHAT WE ARE DOING THIS FALL AND WINTER. IF YOU WANT MORE DETAILS ABOUT ANYTHING EMAIL AT: coachd_04@yahoo.com
ANY INPUT IS WELCOME.

SEPTEMBER/OCTOBER
MONDAYS:
1. LONGTOSS PROGRAM
2. ARM CIRCLES/STIR POT
3. TUBE
4. JOBES 3 X 10
4. SQUAT (BFS CYCLES)
5. BENCH (BFS CYCLES)
6. STEPUPS 3 X 8 (VARIANTS - LUNGE, LEG CURL)
7. CALFRAISES 3 X 8 (VARIANTS - LEG EXTENSION)
8. STRAIGHT LEG DEADLIFT 2 X 10
9. WRIST/FOREARM 3 X 1 X 20
10. DOTS
11. ARM CIRCLES/STIR POT
THURSDAYS:
1. LONGTOSS PROGRAM
2. ARM CIRCLES/STIR POT
3. JOBES 3 X 10
4. POWER CLEAN (BFS CYCLES)
5. DEADLIFT (BFS CYCLES)
6. LAT PULL 3 X 8
7. BENTOVER ROW 3 X 8
8. NOSEBREAKER 3 X 8 (VARIANT - KICKBACKS)
9. WRIST/FOREARM 3 X 1 X 20
10. BICEP CURL 3 X 8 (VARIANT - HAMMER CURL)
11. LADDER
12. ARM CIRCLES/STIRPOT

NOVEMBER/DECEMBER
MONDAYS:
LONGTOSS PROGRAM
1. JOBES 3 X 10
2. SQUAT (BFS CYCLES)
3. BENCH (BFS CYCLES)
4. STEPUPS 3 X 8 (VARIANTS - LUNGE, 45%LUNGE,LAT STEPUPS)
5. CALFRAISES 3 X 8 (VARIANTS - LEG CURLS)
6. GOOD MORNINGS 3 X 8 (VARIANT - LEG EXTENSION)
7. STRAIGHT LEG DEADLIFT 3 X 8
8. ABS - 4 EXERCISES X 15
9. WRIST/FOREARM 3 X 1 X 20
10. DOTS
11. ARM CIRCLES/STIR POT
12. 10 MINUTE JOG
TUESDAY:
1. LONGTOSS PROGRAM
2. AGILITIES
3. JUMPING SERIES
4. 4 CONES (VARIANT - 3 CONES)
5. PRO AGILITY
6. 60YD SHUTTLE
7. SHORT SPRINTS - 10,20,30YDS
WEDNESDAY:
1. LONGTOSS PROGRAM
2. MEDBALL PROGRAM(STEVEN ELLIS)
3. CONDITIONING
THURSDAY:
1. LONGTOSS PROGRAM
2. JOBES 3 X 10
3. POWER CLEAN (BFS CYCLES)
4. CLEAN AND JERK(BFS CYCLES)
5. LAT PULL 3 X 8
6. BENTOVER ROW 3 X 8
7. DB INCLINE 3 X 8 (VARIANTS - DB ALT PRESS, DB ALT INCLINE)
8. BICEP CURL 3 X 8 (VARIANT - HAMMER CURL)
9. NOSEBREAKER 3 X 8 (VARIANT - KICKBACKS)
10. SHRUG 3 X 8 (VARIANT - PUSHUPS)
11. WRIST/FOREARM 3 X 1 X 20
12. LADDER
13. ARM CIRCLES/STIR POT

JAN/FEB
MONDAY:
1. LONGTOSS PROGRAM /GROUP 1@2 BULLPENS
2. JOBES 3 X 10
3. BENCH (BFS CYCLE)
4. SQUAT (BFS CYCLES)
5. STEPUPS 3 X 8 (VARIANTS - LUNGE, 45%LUNGE, LAT STEPUPS)
6. GOOD MORNINGS 3 X 8
7. STRAIGHT LEG DEADLIFT 2 X 10
8. WRIST/FOREARM 3 X 1 X 20
9. CALFRAISES 3 X 8
10. ABS: 4 EXCERCISES X 20
11. DOTS
12. ARM/CIRCLES/STIR POT
13. 10 MINUTE JOG
TUESDAY:
1. LONGTOSS PROGRAM/GROUP 3 @ 4 BULLPENS
2. AGILITIES
3. JOBES 3 X 10
4. POWER CLEAN (BFS CYCLES)
5. CLEAN AND JERK 9BFS CYCLES)
6. LAT PULL 3 X 8
7. BENTOVER ROW 3 X 8
8. DB INCLINE 3 X 8 (VARIANTS - DB ALT BENCH, DB ALT. INCLINE)
9. BICEP CURLS (VARIANT - HAMMER CURLS)
10. NOSEBREAKERS 3 X 8 (VARIANT - KICKBACKS)
11. SHRUGS 3 X 8 (VARIANT - PUSHUPS)
12. LADDER
13. ARM CIRCLES/STIR POT
14. SHORT SPRINTS - 10,20,30 YDS
WEDNESDAY:
1. LONGTOSS PROGRAM
2. MEDBALL PROGRAM
3. JUMPING SERIES
4. PRO AGILITY
5. 60YD SHUTTLE
6. CONDITIONING
THURSDAY
1. LONGTOSS PROGRAM/ GROUP 2 @ 4 BULLPENS
2. AGILITIES
3. JOBES 3 X 10
4. INCLINE BENCH (BFS CYCLES)
5. FRONT SQUAT (BFS CYCLES)
6. LUNGE 3 X 8 (VARIANT - STEPUPS)
7. CALFRAISES 3 X 8 (VARIANT - LEG CURLS)
8. GOOD MORNINGS 3 X 8 (VARIANT - LEG EXTENSIONS)
9. STRAIGHT LEG DEADLIFT 2 X 10
10. WRIST/FOREARM 3 X 1 X 20
11. 4 CONES (VARIANT - 3 CONES)
12. ARM CIRCLES/STIR POT
FRIDAY
LONGTOSS PROGRAM/GROUP 1 @ 3 BULLPENS

LIKE I SAID IF YOU WANT MORE DETAILS EMAIL ME AND IF YOU HAVE ANY INPUT POSITIVE OR NEGATIVE REPLY ON THIS BOARD. THANKS.

Personally, I would get rid of calf raises and the bicep/tricep isolation exercises. You've already got plenty that will hit the calves. And as long as you have plenty of push/pull movements, the bis/tris will get plenty of work as well. I'd add more upper body posterior work.

You can see my programs at www.maxxtraining.com

maxx,
thanks for the response. i looked at your website. really liked it. added it to my favorites. i'll look at your suggestions. always trying to improve. i think we are fairly close. what would add for upperbody posterior?

Check out the facepulls and inverted pull-ups......here is a link to video of all our exercises: www.maxxtraining.ning.com

Coach,
You guys are in the weight room and have a throwing program. Do you do any offensive or defensive work?

Hey Coach,

Im interested in your longtoss program (particulary for catchers)

What is the number of throws and the Distance and the progression of the program

Ex.

15 throws at 100 feet
(week 1)

25 throws at 220 feet
(week 2)