Jon, i'm a freshman in HS. I'm about 6'1 165lbs. I have a few questions. First, I work out 3 times a week (Mon, Wed, Fri) 3Sets 10 reps Squat, 3 Sets 10 reps leg extensions and leg curls, 3 sets 8,6,6 power clean, and 3 sets 10,8,6 bench. Is this a good work out and after work outs i drink GNC brand Whey Protein drink is this a good protein shakE? Also I need some suggestions on how to become quicker and improving my workout

Thanks, Kyle

Please use the search tool or "find", there have been countless topics on this. Dont take that the wrong way, but you could've got an answer to your question without asking it.

This looks good for building overall strength. Once you build up a base you might want to add some baseball specific exercises.

As shantzee said, use the search tool. This routine will work for a few months (say up to 6). You should at least look and consider expanding the exercises and dropping the benches especially if you pitch. If you feel you need that motion for "impressive pecs" for the girls, then a better option would be the "floor press" with a spotting system (like a power rack). The difference is the upper arms do not break horizontal at the bottom portion of the lift to keep from stretching the ligaments in the shoulder. Also you need to add rows and/or chins, maybe calf raises, core work (abs and obliques), forearm work and/or grip work varied from time to time, and I'm sure that I'm forgetting something here. Keep looking for answers.
Hope this helps.

Tim Robertson

Squats, deadlifts, cleans, snatches, pullups, rows and lunges.