Ok the situation that I am in is that during the season here in alaska, i was invited onto and elite team and we are going to the AZ fall classic. Im only going to be a junior, and may only get 1 start and 3 or 4 pinch hits, but i really really badly want to impress the scouts at a young age. And so I have T-minus 2 months.
***My question is should i resume my off-season plan for the two months, or should I resort to a so called "in-season" plan?***
- I dont know of an in-season plan so if someone could point me that way, that would be excellent.
My Off-Season Weight Lifting Routine : Its an 8 week program, with the overload principle, and week 1-4 are 50% less weight than week 5-8. (Meaning hypothetically if i benched 100lbs at a max 1 set with 8 reps, then i would do that for 4 weeks and then i would boost it to 150 lbs.) The overload principle that i use is where i do 1 set, with 8 reps and you max yourself to where you can barely do the last rep. And the multi Set the same principle, but more recovery time between set to do the same each set even if i have to take off weight.
-----Thursday------ Squat: 3X10 3X6 3X3 (warmup) **Deep Squat: 3X6 Narrow Stance Squat: 2X8 Wid Squat: 2X8 Lying Leg Curl (Heavy): 4X8 Leg Press: 3X12 Standing Calf Raise: 2X10 Seated Calf Raise: 2X12 **4-5 minute rest between each set of deep squats (watch the knees!)
-----Monday----- Deadlift: 3X10 3X6 3X3 Narrow Stance Deadlift: 3X6 Wide Stance Deadlift: 2X8 Romanian Deadlift: 2X8 Seated Cable Row: 2X8 Bent Over Barbell Row: 2X8 Lat Pulldown: 2X10 Standing Barbell Curl: 2X10 Seated Dumbell Curl: 2X12
Pre-Workout: 10 minutes of speed rope
On Tuesday and Saturday I hit/throw..
Suggestions plz would be most excellent! Its a pretty physically demanding routine, and i did very ****-poor that off-season, so the results i had were not as good, but this year its more important and so i can concentrate on weights/baseball and grades.
Thanks for any suggestions!
Posts: 152 | Location: Alaska | Registered: June 26, 2005
My suggestions is to spend 2-3 days per week doing full body routines, drop the majority of the chest work you have and be sure your baseball skills are sharp. And, of course, don't press and try to impress the scouts. Just play to your abilities.
