Alright, so I figured that I might as well post one of the personal routines that I put together since I comment on so many other workout programs here. This is a real butt kicking circuit- not something I would attempt to do more than twice a week. It is centered on the main areas that generate power: the legs, the core and the chest/ shoulders. This routine will build good explosive strength, as well as strength endurance, both of which are of primary importance in baseball (pitching especially).
When you first attempt this, I would suggest that you rest when needed. Go as fast or as slow as it takes for you to complete each exercise. Do each movement as quickly as possible. You will get lots of lactic acid built up, and your muscles will feel like they are on fire. Thats when you know you are "in the zone."
Equipment needed: medicine ball (5-10% of your bodyweight), a swiss ball, 5-10 lb dumbbells. *You might want a bucket… just in case
Okay, here it is:
Bodyweight Squats - 24 reps
Bodyweight Lunges- 24 reps (12 per leg)
Split jumps aka jumping lunges- 24 reps (12 per leg)
Jump Squats- 12 reps
Squat Thrust and Jump aka Burpees- 20 reps
Hands on Swiss ball pushups- 12 reps
Dumbbell Exercises, one after the other
Shoulder Press- 10 reps
Y Press- 10 reps
Rotational Shoulder Press- 10 reps
Curls- 10 reps
Lateral Raises- 10 reps
Reaching lunges (lunge + reach in front of lead foot with DB’s in each hand)- 5 reps per side
Side Lunges (again, bring DB’s to lead foot and back to starting position)- 5 reps per side
Rotational Lunges (Open Hip and step back, bring DB’s to back foot)- 5 reps per side
Reaching Lunges+Shoulder Press- 6 reps total
Side Lunges + Shoulder Press- 6 reps total
Rotational Lunges + Shoulder Press- 6 reps total
Knee Tucks on Swiss Ball- 20 reps
"Skiers" on the Swiss ball- 20 reps
Russian Twists with Medicine Ball- 20 reps
Crossover Pushups on Medicine Ball- 10 reps (5 per side)
One arm pushoffs (One hand on the med ball, other on the ground. Perform the pushup and explode through the movement, lifting the grounded hand about 6 inches off the ground)- 10 reps
Closegrip Pushups (both hands on the medicine ball)- 15 reps
Depth Jump Pushups (both hands on the ground, explode up and land with both on the med ball)- 5 reps
And that is it! If you can make it all the way through that- you are definitely a beast. I have been messing with different variations to the circuit, and always end up coming dangerously close to puking. You will definitely be sore the next day.
As I said in the beginning, this is all about functional strength and anaerobic conditioning. You will feel the lactic buildup and every muscle will be screaming. But, this is how you get serious explosiveness and power endurance. There is a saying that I like, and it applies well here. “If your training is ordinary, you will get ordinary results. If your training is extraordinary, then you will get extraordinary results.” That is what it is all about. If you want to bust that plateau, increase your velocity, increase your overall strength, then you need to branch out and try new things. This circuit is only the start of many things that I would like to try out.
One last thing- this circuit is based on the research and information provided by some top notch strength and conditioning people. Go check them out, and look into their books and DVD’s if you like this type of training- Rhadi Ferguson of IntoCombat
www.rosstraining.com]Ross Enamait of Rosstraining.com
, JC Santana of the Institute of Human Performance and [url=www.intocombat.com[/url]. These guys have some butt kicking stuff (which helped me out a lot).
Comments, complaints, questions, suggestions, etc. welcome.