Our goal is to stay active during this down time, so that when we do hit the field again we are better prepared. I encourage you to keep a fitness journal where you can record and look back on your testing results. I will try to keep the workouts to a few times a week (space them as you wish), and something that can be done in under an hour with little to no equipment. I will also post hitting and fielding programs that you can incorporate into your schedule wherever you see fit.
Dig deep and push yourself during these workouts. The more you put into them, the more you get out of them :)
WEEK 1, DAY 1 (FITNESS PROGRAM)
Warm Up
2 Rounds of jog for one minute, then 8-10 reps of:
(1) Cobra Stretch
(2) Inchworms
(3) High Knee Pull With Samson
(4) Lunge With Trunk Rotation
Testing: Push Ups
Maximum consecutive pushup repetitions in one minute. Record your results
Testing: Situps
Maximum consecutive situps in one minute. Record your results
3 Rounds - Not For Time
(1) 10 Air Squats With Pause
(2) 10 Alternating Mountain Climbers
(3) 10 Alternating Russian Twists
Testing: Run
Maximun distance run in 6 minutes. Record your results
Cooldown - 20 seconds work followed by 10 seconds rest
4 Rounds of:
(1) Forearm Plank
(2) Left Side Plank
(3) Right Side Plank
___________________________________________________________________
WEEK 1, DAY 2 (FITNESS PROGRAM)
Warm Up
2 Rounds of jog 1 minute, then 8-10 repetitions of:
(1) Cobra Stretch
(2) Inchworms
(3) High Knee Pull With Samson
(4) Lunge With Trunk Rotation
Testing: Planking
(1) Forearm Plank- Maximum time in perfect form. Record results
(2) Left Side Plank- Maximum time in perfect form. Record results.
(3) Right Side Plank- Maximum time in perfect form. Record your results
6 Minute EMOM (Every Minute On The Minute)
- Minutes 1, 3 and 5: Perform 15 Forward Lunge Steps
- Minutes 2, 4, and 6: 30 Air Squats, hold at bottom
Testing: Burpees
Maximum number of burpees completed in 3 minutes. Record your results
Cooldown: 20 seconds work followed by 10 seconds rest
4 Rounds:
(1) Forearm Plank
(2) Left Side Plank
(3) Right Side Plank
___________________________________________________________________
WEEK 1, DAY 3 (FITNESS PROGRAM)
Warm Up
2 Rounds of jog one minute, then 8-10 repetitions of:
(1) Cobra Stretch
(2) Inchworms
(3) High Knee Pull With Samson
(4) Lunge With Trunk Rotation
Spinal Balancing
4 sets:
(1) 20 seconds work
(2) Switch sides
(3) 20 seconds work
(4) 20 seconds of rest
8 Minute EMOM
- Minutes 1, 3, 5, and 7: 30 Seconds of Alternating Box Step Ups
- Minutes 2, 4, 6, and 8: 30 seconds Bent Knee Hold
3 Rounds - Not For Time
(1) 5 Shuttle Runs (50 feet down and 50 feet back count as 1) at 100%
(2) 10 Push Ups
(3) 10 Sit Ups
Cool Down - 20 Second Work, 10 Second Rest
4 Rounds of:
(1) Forearm Plank
(2) Left Side Plank
(3) Right Side Plank
________________________________________________________________
WEEK 2 DAY 4 (FITNESS PROGRAM)
Warm Up
2 Rounds of jog one minute, then 8-10 repetitions of:
(1) Cobra Stretch
(2) Inchworms
(3) High Knee Pull With Samson
(4) Lunge With Trunk Rotation
Jump Rope
If you don't have access to a jump rope, simulate it. Do the exercise as if you are using a jump rope
Do three minutes of jump rope for each exercise and count how many you can get in that amount of time. Record your results.
(1) The Single Under
(2) The Double Under
3 Rounds For Time
3 Rounds of:
- 30 seconds of sit ups
- 30 seconds of rest
- 30 seconds planks on hands (Hold the pushup position in the up position with flat back and body)
- 30 seconds fo rest
Run or Row Intervals
Run or row repeats: 1 Minute on, then 1 minute off for 10 minutes, hard effort
Cool Down - 20 Second Work, 10 Second Rest
4 Rounds of:
(1) Forearm Plank
(2) Left Side Plank
(3) Right Side Plank
________________________________________________________________
WEEK 2 DAY 5 (FITNESS PROGRAM)
Warm Up
2 Rounds of jog one minute, then 8-10 repetitions of:
(1) Cobra Stretch
(2) Inchworms
(3) High Knee Pull With Samson
(4) Lunge With Trunk Rotation
3 Rounds Not For Time
(1) 10 Plank Walk Ups
(2) 10 Alternating Step Ups (Use 2 stairs if you don't have a box or something to step up to)
(3) 10 Alternating Reverse Lunge Steps
EMOM 8
8 minute alternating
Odd Minutes: 20 Second Arch Hold
Even Minutes: 20 Second Bent Knee Hold
Burpees For Time
30 Burpees for time. Record your results
Cool Down - 20 Second Work, 10 Second Rest
4 Rounds of:
(1) Forearm Plank
(2) Left Side Plank
(3) Right Side Plank
_______________________________________________________________________________
WEEK 2, DAY 6 (FITNESS PROGRAM)
Warm Up
2 Rounds of jog one minute, then 8-10 repetitions of:
(1) Cobra Stretch
(2) Inchworms
(3) High Knee Pull With Samson
(4) Lunge With Trunk Rotation
3 Rounds NOT For Time
(1) 10 Russian Twists (With or without medicine ball or weights)
(2) 10 Push Ups
(3) 10 Air Squats
Small Circuit
2 Rounds
(1) 200 Meter Run
(2) 10 Box Jump With Step Down
(3) 1 Minute Rest
Cool Down - 20 Second Work, 10 Second Rest
4 Rounds of:
(1) Forearm Plank
(2) Left Side Plank
(3) Right Side Plank
________________________________________________________________
WEEK 3 DAY 7 (FITNESS PROGRAM)
Warm Up
2 Rounds of jog one minute, then 8-10 repetitions of:
(1) Cobra Stretch
(2) Inchworms
(3) High Knee Pull With Samson
(4) Lunge With Trunk Rotation
6 Minute EMOM
Minutes 1, 3 and 5: 30 Second Jump Rope
Minutes 2, 4 and 6: 10 Alternating Dead Bug on each side
Max Effort Run
Max effort 400m run, followed by 2 minutes of rest. Then repeat again. Try to keep your 400m run times within 10 seconds of each other. 400m is one lap around around a standard track.
Cool Down - 20 Second Work, 10 Second Rest
4 Rounds of:
(1) Forearm Plank
(2) Left Side Plank
(3) Right Side Plank
________________________________________________________________
WEEK 3, DAY 8 (FITNESS PROGRAM)
Warm Up
2 Rounds of jog one minute, then 8-10 repetitions of:
(1) Cobra Stretch
(2) Inchworms
(3) High Knee Pull With Samson
(4) Lunge With Trunk Rotation
3 Rounds Not For Time
1 Minute Jump Rope (Alternate Single overs and Double Overs)
30 second Bent Hollow Hold
3 Rounds For Time
- 12 Situps
- 10 Burpees
- 1 Minute Rest
Cool Down - 20 Second Work, 10 Second Rest
4 Rounds of:
(1) Forearm Plank
(2) Left Side Plank
(3) Right Side Plank
________________________________________________________________
WEEK 3, DAY 9 (FITNESS PROGRAM)
Warm Up
2 Rounds of jog one minute, then 8-10 repetitions of:
(1) Cobra Stretch
(2) Inchworms
(3) High Knee Pull With Samson
(4) Lunge With Trunk Rotation
Strict Shoulder Press
4 Sets, 6-8 Reps per set. Move up in weight if current form and weight are solid. Use a barbell, dumbbells, or anything you may have around the house to provide equal weight to each arm.
Double Overhand Grip Deadlift
2 sets, 3-5 reps in each set.
10 Minute EMOM
Minutes 1, 3, 5, 7 and 9: 7 Pushups and 7 Air Squats
Minutes 2, 4, 6, 8,, and 10: 30 second jump rope
Timed Sequence- Record how long it takes you to complete
(1) 15 Alternating Box Step Ups
(2) 15 Jumping Jacks
(3) 10 Alternating Box Step Ups
(4) 15 Jumping Jacks
(5) 8 Alternating Box Step Ups
Cool Down - 20 Second Work, 10 Second Rest
4 Rounds of:
(1) Forearm Plank
(2) Left Side Plank
(3) Right Side Plank
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