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
https://www.youtube.com/watch?v=lRR82JAoSLM&list=PLVAxM_4607_mlD1XTH49gyKtBFvyxx2Na All lifts with better instruction from Dr. Reppert

Sets
Reps

Sets
Reps

Sets
Reps

A1
5
3
Deadlifts
3
5
Landmine Press
5
3
Front Squat traditional hold
Reverse hold Front squat
A2
5
5
Stending Long Jumps
(mark distance to mark improvement)
3
5
Clap Pushups
5
5
Jump sqauts/high jumps
(from seated position jump)
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

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.



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.http://www.thecompletepitcher.com/weighted_baseballs.htm 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.http://nationalpitching.com/


Simple Core Workout from home: Body Blade workout increases core strength: http://www.bodyblade.com/en/

Throwers Ten Program: Stretching and Light weight shoulder workout that can be done from home with a 5lb weight and a band. http://www.quia.com/files/quia/users/funkhoba/thrower10.pdf

Dos and Don'ts about in-season lifting: http://www.baseballtrainingsecrets.com/articles/In-Season%20Strength%20&%20Conditioning.php

Other preseason workout: http://www.sport-fitness-advisor.com/baseball-weight-training.html

Inseason Workout


A Day 30 minutes
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
Don't forget to have them do some rows etc each workout too. (3 sets of 6-10)


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
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