My Road To MLB Draft


#1

Height: 6’1, 182 lbs.

Fastball velocity: 86-89

Pitches: 2 seam fastball, curveball, changeup, slider

Primary Goals: Throw 89-93, improve change up.

Additional Goal: Improve consistency of slider.

Workout Routine
–Deadlift: 295 x 3 (One rep max: 312lbs)

–Single Leg Elevated: 47 lbs. 2x7

–Lower body elevated push ups: 3x10

–Free Weight Front Squat: 2x7, 105 lbs

–Inverted Row: 3x10 (5 reps with incline)

–Sled Push 5x

–Ys Ts Ls: 2x10

–Lateral Raises: 15lbs, 2x8 10 lbs 1x10

–Wolfoth Wall Series: 20 seconds each exercise

–Med Ball Rotational Throws: 2x6

–Floor swimmers, wall slides circuit: 3x25

–Scap pushup: 2x20

–Body Blade: 2 minutes


#2

Goals For Thursday May 19 2011

Increase sled push to 7x

Deadlift: 300 x 3-4 reps

Single leg elevated: 2x6 with 55 lbs

Free Weight Front Squat: 2x6 with 110 lbs

Plank for 2 min 30 sec, 30 sec arm in air.

Continue all other workouts.


#3

Good luck!

What level are you playing at now?


#4

you have plenty of room to grow, and without knowing too much about you I’d say you are very projectable. When you begin to factor in strength gains I would say your goals are certainly within reach. Add 10-15lbs and get that total body strength where it needs to be. You’ll be in good shape.