Oakton Strength

Been away for Awhile

2008-05-10T20:39:00.003-04:00

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

2008-04-06T15:18:00.001-04:00

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

Face Pulls: 3 x 12 (Do the Quick Modification version as shown in the video)
Birddogs: 3 x 15
Fire Hydrants: 3 x 15
Roll Over in to V-Sits: 3 x 10
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)

2008-04-06T14:59:00.000-04:00

Notes: If you see this set up

This means

It is a super set
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)

Scarecrows 2 x 12

45 degree shrug 2 x 12

Swiss Ball Push Ups 3 x 8- 12

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!!!!!!!!!

Plate Deviations: 3 x 15

Incline Dumbbell Bench (Neutral grip) 3 x 10

Hanging leg raises 3 x 15

DB tricep extensions 3 x 8

Hammer Culrs 2 x 8

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

Sumo Deadlift 5 x 3 @ 80% of DL max (heavy weights with good form)

DB row: 4 x 4

Decline twisting sit up with Med Ball 3 x 12

Db Lunge 3 x 6
Barbell Shrug 3 x 12 (use a weight where getting 10 reps is challenging

Day 3: (Max Effort Upperbody)

Close grip Bench 2 x 5 @ 80% of bench max

Weighted Swiss ball crunch 4 x 10

Weighted Dip 3 x 6

reverse grip Lat. Pull down 3 x 15

Pinch Curls 2 x 10

Rubber Band Extensions 3 x 15 (get a few rubber band and wrap around fingers and open up hand)

DB L's with external rotation 2 x 15

45 degree shrugs 2 x 15

Saturday Lift: See Me

Week 2 Lifting Schedule: Postion Player

2008-03-30T19:51:00.000-04:00

Notes: If you see this set up

This means

It is a super set
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)

Scarecrows 3 x 15

45 degree shrug 3 x 15

Swiss Ball Push Ups 3 x 8- 12

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.)

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)

Incline Dumbbell Bench (Neutral grip) 2 x 12

Hanging leg raises 3 x 15

DB tricep extensions 3 x 8

Hammer Culrs 2 x 8

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

Sumo Deadlift 2 x 5 (heavy weights with good form)

DB row: 3 x 6

Decline twisting sit up with Med Ball 3 x 12

Db Lunge 2 x 8
Barbell Shrug 2 x 10 (use a weight where getting 10 reps is challenging

Day 3: (Max Effort Upperbody)

Close grip Bench 4 x 4 @ 80% of bench max

Weighted Swiss ball crunch 4 x 10

Weighted Dip 3 x 8

reverse grip Lat. Pull down 3 x 15

Pinch Curls 2 x 10

Rubber Band Extensions 3 x 15 (get a few rubber band and wrap around fingers and open up hand)

DB L's with external rotation 2 x 15

45 degree shrugs 2 x 15

Saturday Lift: See Me

New Program Set Up

2008-03-30T19:24:00.000-04:00

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

2008-03-25T16:53:00.001-04:00

Day 2:

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

Side Bends x 15
Crunch x 30

Regular Season: Week 1 Lifting Schedule

2008-03-25T09:45:00.000-04:00

Day 1:

Speed Squat 6 x 2 @ 50% of Max 1 min rest between sets
Alternate Med Ball Push Up 3 x max reps
Chin Ups 5 x 1/2 max reps
DB Lunges 2 x 10
Ab Circuit

1 leg decline sit up 3 x 15
Crunch 3 x 15
Bicycle 3 x 20

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

Okaton Baseball In-Season Training Manual: Part 1

2008-03-15T20:01:00.000-04:00

This post is the first part of a series of posts that will constitute your in-season program. Of all the posts I am going to put up, this post will probably be the most important post for the physical performance aspect of your baseball careers. This post will show you the shoulder health portion of the in-season program. Remember the goals of the in-season program are as follows:

To reduce injuries.
To maintain or even increase strength levels throughout the season.
To ensure optimal physical and mental performance during the season.
To be our healthiest during the latter part of the season.

As you all are aware of, your shoulders take a beating during baseball season. While the shoulder is the most flexible of the joints in the body, that flexibility decreases the stability of the shoulder joint. This makes the shoulder more susceptible to getting injured. The following is a protocol that was developed by Jim Smith and Jedd Johnson of the Diesel Crew. They are strength coaches in Pennsylvania and have had the pleasure of communicating with them on shoulder prehab protocols.

Oakton Baseball In-Season Shoulder "Prehab" Protocol

As you can see from the video, we have five circuits to complete. The following schedule is what you will follow:

Monday: Circuit #1
Tuesday: Circuit #2
Wednesday: Circuit #3
Thursday: OFF
Friday: Circuit #4
Saturday: Circuit #5

As for sets and reps, the following schedule will help put the pieces of the puzzle together better for you:

Gamedays: 1 x 15
Lifting Days: 2 x 12
Off Days: 3 x 15

REPLACE THE EXERCISES LISTED IN CIRCUIT #2 WITH THE FOLLOWING:

db internal/ external rotations
EZ Bar Cuban Rotations
EZ bar Cuban Press

Follow the sets and reps scheme from above.

Tips to make this work:

Write down or print the exercises for the day
Check out the video the night before or before any training sessions.
Make sure to study the movements
If you cannot bring the video up on Firefox, open Internet Explorer.

Each circuit takes a max time of 10 minuets or less so make sure you are doing this!!!!! THIS IS A CRITICAL ASPECT OF YOUR TRAINING PROGRAM!!!!!!

Mobility and Stretching

2008-03-14T21:33:00.000-04:00

Types of Stretching:

Dynamic Stretching:

best type of stretching to do before practice, games, and lifting and running sessions.
Warms the internal core temperature of the body.
Involves movement.
Stimulates the Central Nervous System, the key system for competitive bouts of activity.
Decreases chance of injury.
Designed to increase joint readiness, by helping to lubricate joints with synovial fluid.
DO NOT SKIP THIS PART OF YOUR TRAINING!!!!!!!!!!!!!!

Static Stretching:

Goal of this stretching is designed to relax and lengthen muscle.
Helps blood deliver nutrients to the muscles worked.
Helps calm the central Nervous System.
Best used after games, practices or lifting sessions.
Held and slightly increased over the course of the stretch.

I want you all to read and implement the information you will see in the following articles:

Flexibility and Mobility by Mike Robertson
Recovery by Mike Robertson

In my opinion, these are the best articles on these two areas. I have used these methods in my own training and as a result, I have put on close to 50 lbs on my bench, 65 on my squat, and 55 on my deadlift over the course of four months and have remained injury free.

Anyway check for a few more posts and make sure to check the site frequently, as I will begin to post our In-Season Program.

Coach H

Pre Florida Trip Workout

2008-03-09T20:31:00.000-04:00

Try and get in one of these workouts before you go to Florida

Day 1:

Squat Jumps 3 x 3

Rack Pulls: Work up to a five rep max http://www.youtube.com/watch?v=d31yEtC83AQ

1 arm DB rows 3 x 6

Alternate medicine ball push ups 3 x 8 http://www.youtube.com/watch?v=A7i1QDz0au4

DB Lunge 3 x 6

External rotations 2 x 10

Ab Circuit

Swiss ball Crunch

DB side bend

Hanging leg raise

3 x 15 each

Day 2:

Dot Drills: 3 x 10s
Dumbbell or Trap Bar Jump Shrugs: 3 x 5 (explosion emphasis)
Squat:

Warmup 10 reps

55% x 5

64% x 5

70% x 5

73% x 5

76% x 5

79% x 5
Floor Press: Workup to 5 RM
Chin-Ups: 1 x max reps, then 4 sets of 1/2 max reps
External Rotations (plate or DB): 2 x 15
Pull Thrus/ Ab superset: 3 x 15

One set of pull thrus followed by one set of abs whatever you choose

Athletic Performance Nutrition

2008-03-09T00:18:00.000-05:00

Eat enough calories

Bodyweight x 16 = Number of calories you need to eat per day to maintain weight
Body x 16+ 500 = Number of calories you need to eat per day to gain weight
Bodyweight x 16-500= Number of calories needed to lose weight

Eat Enough Protein
Take in a minimum of 1gram of protein per pound of bodyweight

Eat complex carbohydrates
Brown rice
Sweet potatoes
Oatmeal
Whole - wheat pasta
Etc.

Eat healthy fats
Fish oil caps
Avacados
Any type of nut

eating healthy fats will:
Increase testosterone
Help burn body fat
Help build muscle

Eat 6 meals a day
Gives you sustained energy throughout the day
Helps prevent muscle break down
When you do not eat for a long time, your body breaks down muscle tissue to get the energy it needs to operate

Drink water
1 gallon a day
2% decrease in hydration = 10% decrease in performance

Take a multivitamin

Limit the amount of junk food
Sodas
Candy
Fast food

Eat breakfast
Most important meal of the day
By the time you wake up in the morning, your body is already beginning to breakdown muscle for nutrients

Use a protein powder
Easy way to get protein in the diet
Easy to use
Can be bought at Wal-Mart, Costco, etc.

Balance your meals
Protein, carbs, healthy fats every meal.

Eat fruits and vegetables
Provide fiber, water, vitamins, and are a good source of carbohydrates
Eat a high protein snack before bed
Helps prevent muscle breakdown

The Methods of Cougar Strength

2008-03-08T19:07:00.000-05:00

The foundation of Cougar Strength is based on the concept of Conjugated Periodization. Simply put, Conjugated Periodization involves training several different qualities concurrently rather than segregating them during the training cycle. Conjugated Periodization is based around four different methods:

Maximal Effort method (ME): Lifting a maximal weight (85% + of your 1 Rep max).
Dynamic Effort method (DE): Lifting a sub-maximal weight as fast as possible.
Repeated Effort method (RE): Lifting a sub-maximal weight to failure or near failure.
Restoration Effort Method (RSE): Any means in which physiological recovery is facilitated.

The ME, DE, and RE methods are the best way to increase muscle tension, which will help to achieve strength, speed, and size. Unlike most training programs, Conjugated Periodization allows you to incorporate all of these training methods into one training week. Most programs will use one or more of the above methods but only for brief periods of time. This is disadvantageous because when you move on to the next phase of the program, all that you have gained during the previous cycle will be lost.

With Conjugated Periodization, you will maximize your speed, strength, and size throughout the training cycle.

The Restoration Method is based around the concept of “prehabilitation”. Unlike rehabilitation, prehabilitation requires that you strengthen areas that are prone to injuries (wrist, elbow, shoulder etc.) before an injury occurs. By doing this, you will put yourself in a position to remain healthy and strong as the season progresses.

Oakton Baseball In-Season SSQ workout 3/8/08

2008-03-06T16:54:00.000-05:00

Dot Drills: 3 x 10s
Dumbbell or Trap Bar Jump Shrugs: 3 x 5 (explosion emphasis)
Squat: 5 x 5
Warmup 10 reps
55% x 5
64% x 5
70% x 5
73% x 5
76% x 5
Floor Press: Workup to 5 RM
Chin-Ups: 1 x max reps, then 3 sets of 1/2 max reps
External Rotations (plate or DB): 2 x 15
Pull Thrus/ Ab superset: 3 x 12