*Feel free to critique anything in this thread; i.e. Workout, nutrition, etc.
*If you feel I need to add anything, feel free to say so too (please do)
Age: 14 (3/2/1995)
Velocity: Sitting @ 73
145 lbs (Adding muscle, not fat…)
80 MPH In 2 months
Better hits (more consistent and far)
Make the Summer baseball team for my high school freshman year
Be more flexible and strong
I was about in the same position you are right now size and velocity wise.
Added almost 16MPH in 15 weeks so you can do it too !
Med ball throws
3x10 DB Bench Press
3x10 BB rows
3x10 DB Squats
About 250 swings into the net
Arm care balls
Threw a bit
[size=9][code]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
2 Pop tarts
4 Glasses of milk
1 glass of OJ
4 slices of flank steak
Cheese and crackers
seems pretty good, man.
I wish success to your log.
A couple things to note:
-You’re still young but definitly take that as a golden ticket. Put yourself well ahead of your friends and your peers by working as hard as you can now. I’d say get in the weight room, lift heavy. I don’t advise 3x10 lifting straight up. Read some of Mike Robertson’s stuff, or some of Eric Cressey’s stuff. They both are big baseball guys that know their stuff.
-I advise compound lifts, stay away from bodybuilder like isolation programs. I’d stick with (DB Bench, any variation, squats, box squats, front squats, pull-ups, dips, deadlift, row) or any variation of any of those things. The earlier you dedicate yourself to lifting and getting stronger, the bigger results you’ll see
-Stay dedicated to everything, lifting is a very slow tedious thing.
-To gain weight, you must consume more than you burn off. You would be amazed to find out how hard it is to gain muscle on a clean diet, it takes a ton of eating.
-Do research, on baseball, lifting, nutrtion.
(tnation.com is good, anything by eric cressey I like, bodybuilding.com has some baseball specific stuff) Just don’t by into gimmicks or individual opinions
This forum is a great tool to you also, some really intelligent folks are always on here, they’ll all be glad to help.
It’s raining, but I managed this…
Med ball throws
Worked on mechanics
24x2 body weight squats
Don’t know why, but I didn’t really wanna do much today…
diet: 2/10 could have been a lot better… gah…
Threw a bull-pen
Will do more in the morning…