Been away for Awhile

Guys and anybody who goes to this blog,

I've been away (well I've been in Virginia), but to any player wishing to train with me this summer, drop me a line at patrickhackleyhough@hotmail.com. Also, check this site out and learn all you can: www.dieselcrew.com. You know how I love grip work and these are the guys who ispired that love.

Week 3 Lifting Schedule: Pitchers

Notes:

• Pitchers, the day before your start work on shoulder health, flexibility, and mobility.
• After your start or relief work, you should hit the weights. So you weekly schedule will look as follows:
• Monday: Pre-Start Workout
• Tuesday: Start or appearance
  
• Wednesday: Lifting Day 1
• Thursday: Pre-Start Workout
• Friday: Start or Appearance
  
• Saturday: Lifting Day 2
• Sunday: OFF or optional weights

Monday: Pre-Throw Workout

1. Face Pulls: 3 x 12 (Do the Quick Modification version as shown in the video)
2. Birddogs: 3 x 15
3. Fire Hydrants: 3 x 15
4. Roll Over in to V-Sits: 3 x 10
5. Straight Leg Sit Ups: 2 x 12

Tuesday: Throw


Wednesday: Post-Throw Workout

A1. Speed Squat: 6 x 2 @ 55% of Squat Max
A2. ScareCrows: 3 x 15
A3. Dip Shrugs: 3 x 8

• Do one set of A1 then a set of A2 and then a set of A3, then rest. Perform until all sets of each exercise is completed.

B1. Neutral Grip Chin Ups

• 1 x max reps
• 3 x 1/2 max reps

B2. Incline DB Bench (neutral Grip): 3 x 10

• Same procedure as A1 and A2

C1. Weighted Swiss Ball Crunch: 3 x 12
C2. Leg Curls: 3 x 8


Thursday: Pre-Work Out

• Same as Mondays Workout

Friday: Game

Saturday: See me

Week 3 Lifting Schedule: IN/OF (Position Player)

Notes: If you see this set up

1. This means
1. It is a super set
2. do one set of the exercise and then move to the next exercise until you complete all sets, rest 90s to 2 min per superset.
   

Day 1: (Dynamic Effort Upperbody)

• Pull Ups 5 x 1/2 max reps ( explode up, take 2 seconds to lower yourself)

1. Scarecrows 2 x 12
   
1. 45 degree shrug 2 x 12
   
1. Swiss Ball Push Ups 3 x 8- 12
1. Speed Bench 8 x 3 w/ 4 sec hold at bottom @ 55% of bench max

• (work on technique, pinching shoulders etc., move weight as fast as possible under control. Rest 60s between sets.)
• Lower the barbell and then when you get to your chest hold weight and pause for a 4 second count, then explode off of chest with good form and control. REMEMBER PINCH YOUR SHOULDER BLADES TOGETHER!!!!!!!!!
  

1. Plate Deviations: 3 x 15
   
1. Incline Dumbbell Bench (Neutral grip) 3 x 10
1. Hanging leg raises 3 x 15
2. DB tricep extensions 3 x 8
1. Hammer Culrs 2 x 8

Day 2: (Dynamic Effort Lowerbody)
Speed Squat: 8 x 2 @ 55% of max, 60 sec rest between sets

1. Sumo Deadlift 5 x 3 @ 80% of DL max (heavy weights with good form)
1. DB row: 4 x 4
2. Decline twisting sit up with Med Ball 3 x 12
1. Db Lunge 3 x 6
2. Barbell Shrug 3 x 12 (use a weight where getting 10 reps is challenging

Day 3: (Max Effort Upperbody)

1. Close grip Bench 2 x 5 @ 80% of bench max
1. Weighted Swiss ball crunch 4 x 10
2. Weighted Dip 3 x 6
1. reverse grip Lat. Pull down 3 x 15
3. Pinch Curls 2 x 10
1. Rubber Band Extensions 3 x 15 (get a few rubber band and wrap around fingers and open up hand)
4. DB L's with external rotation 2 x 15
1. 45 degree shrugs 2 x 15

Saturday Lift: See Me

Week 2 Lifting Schedule: Postion Player

Notes: If you see this set up

1. This means
1. It is a super set
2. do one set of the exercise and then move to the next exercise until you complete all sets, rest 90s to 2 min per superset.
   

Day 1: (Dynamic Effort Upperbody)

• Pull Ups 5 x 1/2 max reps ( explode up, take 2 seconds to lower yourself)

1. Scarecrows 3 x 15
   
1. 45 degree shrug 3 x 15
   
1. Swiss Ball Push Ups 3 x 8- 12
1. Speed Bench 8 x 3 @ 95 lbs (work on technique, pinching shoulders etc., move weight as fast as possible under control. Rest 60s between sets.)
1. Plate Curls 2 x 12 ( you can stack 5's 10's etc if 25 is too challenging, get good work in over weight)
• Perform by stacking two plates on top of each other
• Face palm up with plates in hand.
• Flex your wrist and only wrist upward and try and touch forearm (if you can you must be super strong or a genetic freak)
2. Incline Dumbbell Bench (Neutral grip) 2 x 12
1. Hanging leg raises 3 x 15
3. DB tricep extensions 3 x 8
1. Hammer Culrs 2 x 8

Day 2: (Dynamic Effort Lowerbody)
Speed Squat: 10 x 2 @ 50% of max, 60 sec rest between sets

1. Sumo Deadlift 2 x 5 (heavy weights with good form)
1. DB row: 3 x 6
2. Decline twisting sit up with Med Ball 3 x 12
1. Db Lunge 2 x 8
2. Barbell Shrug 2 x 10 (use a weight where getting 10 reps is challenging

Day 3: (Max Effort Upperbody)

1. Close grip Bench 4 x 4 @ 80% of bench max
1. Weighted Swiss ball crunch 4 x 10
2. Weighted Dip 3 x 8
1. reverse grip Lat. Pull down 3 x 15
3. Pinch Curls 2 x 10
1. Rubber Band Extensions 3 x 15 (get a few rubber band and wrap around fingers and open up hand)
4. DB L's with external rotation 2 x 15
1. 45 degree shrugs 2 x 15

Saturday Lift: See Me

New Program Set Up

First of all guys, nice win over Madison. 12-3!? Really nice job.


The District Schedule begins this week and with that, I have some new guidelines for the program.

!UPDATES!

• Pitchers have the choice of performing max effort bench pressing. If you do not want to email me at OaktonStrengthWorks@gmail.com and let me know.
• Freshman, you will lift together. No exceptions until I have checked out your form.
• If you are primarily a position player you will follow the IN/OF/C schedule.
• If you are primarily a pitcher you will follow the PITCHERS schedule.
  

Regular Season: Week 1 Lifting Schedule

Day 2:

1. Incline Close Grip Bench Press (index finger on the start of the smooth part of bar) work up to 5 rep max
2. Rack Pull work up to 3 rep max
3. Low Cable Row 4 x 8
4. DB shrugs with 1 sec hold at the top 3 x 10
5. Pull Thru 3 x 15
6. Ab circuit: 3 rounds
1. Side Bends x 15
2. Crunch x 30
   

Regular Season: Week 1 Lifting Schedule

Day 1:

1. Speed Squat 6 x 2 @ 50% of Max 1 min rest between sets
   
2. Alternate Med Ball Push Up 3 x max reps
3. Chin Ups 5 x 1/2 max reps
4. DB Lunges 2 x 10
5. Ab Circuit
1. 1 leg decline sit up 3 x 15
2. Crunch 3 x 15
3. Bicycle 3 x 20

Remember to do the shoulder routine, stick with the schedule. So that means do Tuesday's workout.