How about this?


#1

Well for the past week, I’ve been trying to come up with a 3 day a week fullbody workout program. In this program, I am going to try and incorporate Long Toss atleast 3-4 times a week, sprints 2-3 times a week, and maybe even Yoga once or twice a week. The exercises below will be listed on how I do them in order. Please leave comments and ideas.

Warmup for 10 minutes on Elliptical

Leg Extensions- 1x20, 1x15, 1x10

Laying down Leg Curls- 1x20, 1x15, 1x10

Powercleans- 1x5, 1x3, 1x5

Deadlifts- 1x15, 1x10, 1x5

Hip ADD/ABD- 3x10

Calf Raises- 3x12 (Normal, Outward, Inward)

DB Bench Press- 2x15

Lat Pulldowns- 2x15

DB Shoulder Press- 2x20

Tricep Pushdowns- 3x15

DB Bicep Curls- 3x15

Forearm Workout- 5-10 minutes

Ab Workout- 250 Crunches, 60 seconds of planks, 30 seconds of side planks for each side.

Cool down for 15 minutes on stationary bike

Warmup for 10 minutes on Stationary Bike

Single Leg- Leg Extensions- 1x20, 1x15, 1x10

Standing Leg Curls- 1x20, 1x15, 1x10

Leg Press- 1x20, 1x15, 1x10

Hip ADD/ABD- 3x15

Calf Raise- 21’s (Normal, Outward, Inward)

Back Extensions-2x15

DB Incline Bench Press- 2x20

Seated Rows- 3x15

Lateral Raises- 1x25

Overhead Tricep Extensions- 2x15

DB Hammer Curls- 2x15

Forearm Workout- 5-10 minutes

Ab workout- 250 crunches, 60 seconds of planks, 30 seconds of side planks for each side

Cool down for 15 minutes on Elliptical

Warmup for 10 minutes on Elliptical

Leg Extensions- 3x10

Seated Leg Curls- 3x10

Squats- 1x15, 1x10, 1x5

Hip ADD/ABD- 3x12

Good Mornings- 1x10, 1x5, 1x10

Calf Raise- 3x15 (Normal, Outward, Inward)

DB Decline Bench Press- 3x15

Pullups- 3x10

DB Shoulder Press- 1x25

Tricep Pushdowns- 3x15

Chinups- 3x10

Forearm Workout- 5-10 minutes

Abs- 250 crunches, 60 seconds of planks, 30 seconds of side planks for each side.

Cooldown for 15 minutes of stationary bike


#2

When does summer ball start up for you? How long are you looking to train prior to season?

IMO, I think it would be better to stick with about 6 exercises per a workout … I think you’re going to be awfully tired doing something like this… I’ll respond in a minute to the workout itself, and what changes could be made depending on what you think of them…

But here’s a link to a 3 day program that might interest you…

http://www.maxxtraining.com/2001-02Preseasoncard.htm

Also, how experienced are you with power cleans? Have you been doing them for a while, or have a coach that can possibly show you the correct form to do the exercise correctly, and safely?


#3

Summerball starts up at the end of May, but I won’t be able to play because I am going on vacation.

I’m looking to start training right when I get out of school for summer.

Yeah I fully understand what your saying. When I was typing it, I was like, wow, this is alot.

Powercleans I’ve had experience doing, and I know how to do em.