Ive been here on HS baseball web for a while now. Ive talked quite a bit but never really put up my workout stuff at all. Well i have no homework tonight, practice is not until later, and my girlfriend is doing some girly stuff today (pedicure with her friends haha) SO i figure i would post my summer workout plan to be critiqued.

Summer In Season Workout Plan to begin as soon as school is out for the summer:

Legs and Abs Day 1 (Monday):

Squat: 4 sets of 15 reps
Stiff-Leg Dead lifts: 3 sets of 12 reps
Hamstring Curl: 3 sets of 12 reps
Leg Extension: 2 sets of 10 reps
Walking Lunge: 2 sets of 20 steps
Leg Lifts: 1 set of 30 reps
Crunches: 2 sets of 15 reps
Oblique Twists: 1 set of 25 reps
Reverse Crunches: 1 set of 30 reps

Arms and Chest Day 2 (Wednesday):

Close-Grip Bench Press: 4 sets of 8 reps
Flies: 2 sets of 12 reps
Tri Pushdowns: 3 sets of 10 reps
Skull Crushers: 2 sets of 12 reps
Overhead Dumbbell Extension: 3 sets of 10 reps
Tri Pull downs: 2 sets of 8 reps
Forearm Curls: 4 sets of 10 reps
Wrist Curls: 4 sets of 10 reps

Shoulders and Back Day 3 (Friday):

Bent rows: 3 sets of 15 reps
Back Extensions: 3 sets of 25 reps
Wide Grip Pull-ups: 1-Failure
Lateral Raises: 2 sets of 12 reps
Machine Rows: 2 sets of 8 reps
Cuban Press: 3 sets of 12 reps

** I will workout 3 days per week in the weight room. Weight done will be 60-70% of my offseason rep weight.

Tuesday and Thursday Agility/Cardio Workout:

For Tue. and Thur. I am going to try something completely new. For 6 Weeks im going to do a Sparq regimen of Agility. I got it off of the Sparq Training website and it looks pretty solid so i will give it a shot. It seems to incorporate a series of med balls and bodyweight workouts. It changes on a weekly basis and it supposidely guarentees a speed increase at the end of the 6 weeks. I figure I have nothing to lose so i will give it a shot.

PLEASE CRITIQUE THE ABOVE!!!!



Also new is that im planning on keeping a journal of lifts and times along with weight and food intake in this journal i will also keep photo proof of change, mainly for myself to see what really changes. I really got into the nitty gritty of strength and condition during the off-season, i would love to go more in depth.

If time permits i may even document it on the computer and then upload it for all to see. Ive so pumped for the summer because its going to be BASEBALL BASEBALL BASEBALL!!!!!!! This will be the summer between my junior and senior years of high school, from what ive heard from older kids that ive played with is that scouts look at you this year during your whole season and not just the showcases that i attend.

could you post the sparq training regimen or the link to it.

thanks

Sure, its 6 .pdf files, drop me a pm with your email address. The same goes for anyone else who wants them. They are not illegal, they were on the sparq website a month or so ago and i downloaded all 6 and kept them. I just cant find the link again.

Here is the website for Sparq
http://www.sparqtraining.com/training/

I also had the pdf files but I can't find them on the website. The above link has videos of the various training drills. I'm sure the pdf's are there, we just have to look.

AKfirstbaseman you have a pm

I just sent it DDshortstop27, if there is a problem, sent me an email back or something sort.

More drills and training ideas here, and free too:

= Edited by site administrator. Sorry, but as noted in PM to you, we do not permit this type of advertising in forum posts. =