Weight+Training

Off Season Workout with Dr. Matt Reppert
__Super Sets__: Do 1 set of A1, then a set of A2. Repeat for second set of A1 and after set A2. (Do the As together, Bs together, and Cs together) __Lifting weight amount__: You want to be able to lift the weight quickly without too much extra resistance. The focus is not one more rep with high weights or one more rep with high reps, but a quick, non-rushed, lift. Gradually increase your weights at this tolerance.

Before lift be sure to stretch and [|walk through] [] All lifts with better instruction from Dr. Reppert Reverse hold [|Front squat] || (mark distance to mark improvement) || 3 || 5 || Clap Pushups || 5 || 5 || Jump sqauts/high jumps (from seated position jump) ||
 * || Sets || Reps ||  || Sets || Reps ||   || Sets || Reps ||   ||
 * A1 || 5 || 3 || [|Deadlifts] || 3 || 5 || [|Landmine Press] || 5 || 3 || Front Squat [|traditional hold]
 * A2 || 5 || 5 || Stending Long Jumps
 * B1 || 4 || 8 || [|Lunges] || 4 || x || Pullups || 4 || 8 || Lateral Jumps/[|Lunges] ||
 * B2 || 4 || 8 || [|Universal Rotations] || 4 || 8 || [|Low Rows] || 4 || 5 || Split squats ||
 * C1 || 2 || x || [|Pushups] || 4 || 5 || [|Yoga Pushups] ||  ||   ||   ||
 * C2 || 2 || 5 || [|1 arm rows] || 4 || x || [|Pallof Press] ||  ||   || [|Push Pulls] ||
 * COND || 1 || * || Tire Flips/drags (10-20) ||  ||   || sprints (8-10) ||   ||   || Lateral Sled drags (10-20) ||
 * ||  ||   || Sprints if not tires available ||   ||   ||   ||   ||   || Sprints if no sled is available ||
 * ||  ||   || Sprints if not tires available ||   ||   ||   ||   ||   || Sprints if no sled is available ||

Single Leg Squat, Depth to Long Jump, and Single Leg Long Jum can be found here. [|https://docs.google.com/forms/d/15stGGydDngzMKP0X5TQtrmkPYk-hUtFHK1uefR902tE/viewform?usp=send_form]

Stretch After Lifting increase flexibility.

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5 sets of 3 of the most explosive reps you've got for the first exercise. So, throw the med ball as far as you can. You only get three tries, so give it your best (get me)?
 * 1) 3 sets of 5 reps. Heavy lifts like squats and dead-lift go here. We can super-set squats with rows if we need more volume.
 * 2) 3 sets of 8-10 reps. Med ball rotations (not just spins to a partner) = step-behind and throw (try to throw these hard and let them roll) (this one is just as explosive as the 5 sets of 3 except for the longer set)...if you have a concrete wall you can throw them into a wall as well and then catch them on the rebound for a more plyometric effect (just dont break the wall (you might break the ball though and if that happens, it's a good thing!))
 * 3) 2 sets of 15-20 reps. This is where we'll work more on rehab-type exercise (split squats, yoga pushups, more rows, etc). I may superset 2 exercises at ten reps, if needed.
 * 4) The last exercise is more conditioning for baseball. (have fun with it (Sled drag races with 90 pounds on it))

====__**For players looking to improve throwing velocity**__: At this point in the season focus on a weight program and a core workout. In season we will attempt the the Complete Pitcher weighted ball program.[] If you would like to do Tom House's NPA Velocity Plus program you will have to do it on your own because there is not enough practice time. If you do the program please make your coaches aware so that we can work together to avoid arm injuries.[]====

__**Simple Core Workout**__ from home: Body Blade workout increases core strength: []


 * __Throwers Ten Program__**: Stretching and Light weight shoulder workout that can be done from home with a 5lb weight and a band. []

Dos and Don'ts about in-season lifting: []

Other preseason workout: []

Inseason Workout
A Day 30 minutes Don't forget to have them do some rows etc each workout too. (3 sets of 6-10)
 * A Days: ( **THESE SHOULD BE MANDATORY!!!!!)2-3 days per week. Try to do on the same day after you throw, not the day of throwing before you throw. If you can avoid the day before you throw try to.
 * ** Lift ** || ** Sets ** || ** Reps ** ||
 * Longs Jumps || 3 || 3-5 ||
 * Squat or Dead Lift (alternate) || 3 || 3-5 ||
 * Regular or Lateral Lunges or Side Jumps (Explosive) (rotate these 3 in and out) || 3 || 6-10 ||
 * Pullups || 3 || 10 ||
 * Yoga Pushups || 3 || 10 ||

Box Drill 3 sets of 90 seconds Burpees 3 sets of 15 Bands or Jobes: 3 sets of 10 with 5lb weight Supermans 3 sets of 15 Bicylce Kicks 3 sets of 90 seconds
 * B Day 30 minutes Stretching: ****B Days: Can do every day, but on the 2-3 A days make sure you do the A Day work out first.**
 * Yo**