2014 Baseball Summer Workout

Summer Workouts
Summer Hypertrophy Workout 2014

Summer Conditioning
Hello Baseball Team,
Welcome to 1st annual summer conditioning program for Ram Baseball. As you know the sport of Baseball is a very
explosive. Every year players are becoming stronger, and faster. With faster and stronger athletes as your
competition you as an athlete must be prepared. The importance of coming into the pre-season in the best shape
possible is a plus. By coming back pre-season out of shape you are already behind your competition that has been
training for the whole summer. This is what separates the good players from the mediocre ones. Championship
teams and players come into pre-season in shape and only improve from then on. Mediocre players come into the
pre-season out of shape and are always trying to catch up with the winning teams the whole season. Remember you
cannot play yourself into shape. You must prepare before you win a championship not prepare as you are trying to
win a championship.
The importance of employing a summer conditioning program for baseball is critical for the prevention of injuries.
Scientifically based programs will get you into the best shape possible for the upcoming season. The following
program will help you get into shape for the fall and spring seasons, and with a little luck will keep you injury free.
Remember you do not help the team if you are on the sidelines nursing an injury that could have been prevented.
Enjoy the program and enjoy your upcoming fall season.
Good Luck and Have Fun,
Coach McCormick
Head Strength & Conditioning Coach
512-799-6472
Summer Workouts
Monday Thursday
Chest/Back--Shoulders/Traps--Abs Chest/Back--Shoulders/Traps—Abs
Torso: Bridge series/ 3 x 20 V- Up Sit up Superset the following:

Incline Press 4 x 10
Superset the following: Barbell Row 4 x 10
BB Bench Press 4x 10
DB Bent over row 4 x 10 DB Flat Bench 3 x 10
Lat Pull Down 3 x 10
Incline DB 3 x 10
Lat Pull Down 3x 10 Standing DB military Press 3 x 10
DB upright row 3 x10
Bar Military Press 3 x 10
Bar Shrug (wide grip) 3 x10 DB Side or Back Raise 3 x 10
DB Shrug 3 x 10
DB Shoulder Press 3 x 10
DB Shrug 3 x 10 Torso: Bridge series/ 3 x 20 V-Up Sit up
YTW 4x 10/w 2.5lbs YTW 4x 10/w 2.5lbs
Tuesday
Quads/Hamstrings—Biceps/Triceps—Calves Friday
Quads/Hamstrings—Biceps/Triceps—Calves
Torso: Bridge series/ 3 x 20 Leg Pull-In
Torso: Bridge series/ 3 x 20 Leg Pull-In
Superset the following:
Squat 4x 10 Superset the following:
RDL 4x 10 Front Squat 4 x 10
Good mornings 4 x 10
Hamstring Leg Curls 3x 10
Straight Bar Curls 3x 10 Barbell step ups each leg 3 x 10
Triceps ext. 3x 10
DB Curl 3 x 10
DB Front Raises 3x 10 1 Arm Overhead Triceps Extension 3 x 10
Bench dips 3x 15, feet on strength ball Straight bar bicep Curl 3 x 10
Lying External Rotation 3x 10 Bent-Over Two Arm Tricep Extension 3 x 10
Calf Raise 3-4 x 15 Lying External Rotation 3x 10
Linear Speed (Monday) Lateral Speed (Thursday)

Light Jogging 5 minutes Jump Rope 1:00 increments
Lower Body Stretch For 5 minutes total- :30 break ea. minute
Dynamic Flex Warm-up 2x 20yds. Lower Body Stretch
(High knees, A-skip, B-skip, Lunge, Back Pedal) Dynamic Warm-up 2x 20yds.
10 yard starts x 5 Spring and Cut x 5 (r/l)
20 yard sprints x 5 Pro-agility x 5 (r/l)
60 yard sprints x 5 L-drill x 5 (r/l)
Summer Workouts
Military Press Barbell

Bench Press Barbell
Incline Press with Dumbbells
Barbell Upright Row

Summer Workouts
Dumbbell Shrugs
Barbell Goodmornings
Barbell Bent Over Row

Full Range Squat
Summer Workouts
Dumbbell Lunge
One Arm Dumbbell Overhead Tricep Extension
Barbell RDL
Dumbbell Hammer Curl
Summer Workouts
Pro Agility
L- Drills
Sprint and Cut

Summer Workouts
Lat Pull Down
Cable Tricep Press Down

Start of Hamstring Flutter Kicks Alternate Each Leg Until End of Set
Summer Workouts
Barbell Step Ups Bent-Over Two Arm Tricep Extension

Summer Workouts
Abdominals
V Up Sit-up
Abdominal Bridge Series
Leg Pull-Ins
Summer Workouts
Lifting Notes:
1. Super Set: Performing an assigned workout at a
set number of repetitions followed by the next
exercise prescribed and doing the assigned
number of repetitions. Example: Super set bench
press 3 x 10 w/ D.B. RDL 3 x 10. You perform
your first set of bench press after your last
repetition on bench press (without a break)
perform your first set of D.B. RDL. That is your
first set of your super set.
2. Your program is designed to give you an introduction
to Indiana State University Strength and
Conditioning philosophy. We generally work with
free weight and keep the lift as sports specific as
possible to develop the athlete into the finest perform
they can become. The first three weeks of your
program is considered the hypertrophy stage. We are
looking to improve muscularity and strength and get
the body and central nervous system prepared for
increase of intensity and volume that you will be
performing over the next couple of weeks. Generally
our repetition will be between 8-10. Week
Summer Workouts
Huston-Tillotson University
Strength and Conditioning
Nutrition Guidelines
10) Get color onto your plate – in the

1) Always eat breakfast. form of vegetables and fruits.
2) Eat 4 – 7 meals per day, counting snacks. 11) Bookend your workouts – pre and
post! Your workout is not complete
3) Protein should be included in each meal, until you eat!
this should come from low fat sources such
as chicken, fish, turkey, eggs, low-fat or fat
free dairy, and lean beef.
4) A fruit and/or vegetable should be eaten

each meal.
5) Eat every 2-3 hours.
6) Avoid high sugar products food or drink.

This includes drinks such as Sunny-D or
Kool-Aid and soda/pop. As well as foods
like cookies, candy and ice cream.
7) Water should be your main drink of

choice.
8) Try to stay away from pre-prepared food

whenever possible (fast food, pizza, frozen
dinners)
9) Prepare food ahead of time is possible,

this will help with last minute choices and
settling for whatever is available.
Understand that you are an athlete and not
the average person.

2014 Baseball Summer Workout

Uploaded by

Copyright:

Available Formats

2014 Baseball Summer Workout

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

2014 Baseball Summer Workout

Uploaded by

Copyright:

Available Formats

Summer Workouts

Summer Hypertrophy Workout 2014

Hello Baseball Team,

Good Luck and Have Fun,

Torso: Bridge series/ 3 x 20 V- Up Sit up Superset the following:

Calf Raise 3-4 x 15 Lying External Rotation 3x 10

Linear Speed (Monday) Lateral Speed (Thursday)

Military Press Barbell

Incline Press with Dumbbells

Barbell Upright Row

Barbell Bent Over Row

Sprint and Cut

Lat Pull Down

Cable Tricep Press Down

Barbell Step Ups Bent-Over Two Arm Tricep Extension

Abdominal Bridge Series

10) Get color onto your plate – in the

4) A fruit and/or vegetable should be eaten

5) Eat every 2-3 hours.

6) Avoid high sugar products food or drink.

7) Water should be your main drink of

8) Try to stay away from pre-prepared food

9) Prepare food ahead of time is possible,

You might also like