My Summer Schedule. Let me know your thoughts


#1

I’m a 15 year old rising sophomore.
Height 5’11.5"

Here is the program I’m thinking of using this summer to improve my game.

@ means it will increase in reps or distance

Monday:
-PVC Pipe Routine
-Rice Bucket Routine
-100 Push Ups@
-200 Dry Swings@
-Body Blade Routine
-Tee Velocity & Mechanics Program
-Basketball EGT Program (Elite Guard Training)
-Jaegar Long-Toss Program@
-100 Grounders & 50 Fly Balls
-100 Line Drives w/Hittrax Machine@
-Full Body Workout Program Day 1

Tuesday:
-PVC Pipe Routine
-Rice Bucket Routine
-100 Push Ups@
-200 Dry Swings@
-Body Blade Routine
-Tee Velocity & Mechanics Program
-Basketball EGT Program (Elite Guard Training)
-Jaegar Long-Toss Program@
-100 Grounders & 50 Fly Balls
-100 Line Drives w/Hittrax Machine@
-Team Batting Practice
-Sprinting/Conditioning Program

Wednesday:
-PVC Pipe Routine
-Rice Bucket Routine
-100 Push Ups@
-200 Dry Swings@
-Body Blade Routine
-Tee Velocity & Mechanics Program
-Basketball EGT Program (Elite Guard Training)
-Jaegar Long-Toss Program@
-100 Grounders & 50 Fly Balls
-100 Line Drives w/Hittrax Machine@
-Team Field Practice
-Full Body Workout Program Day 2

Thursday:
-PVC Pipe Routine
-Rice Bucket Routine
-100 Push Ups@
-200 Dry Swings@
-Body Blade Routine
-Tee Velocity & Mechanics Program
-Basketball EGT Program (Elite Guard Training)
-Jaegar Long-Toss Program@
-100 Grounders & 50 Fly Balls
-Pitching Lesson From College Pitcher
-100 Line Drives w/Hittrax Machine@
-Sprinting/Conditioning Program

Friday:
-PVC Pipe Routine
-Rice Bucket Routine
-100 Push Ups@
-200 Dry Swings@
-Body Blade Routine
-Tee Velocity & Mechanics Program
-Basketball EGT Program (Elite Guard Training)
-Jaegar Long-Toss Program@
-100 Grounders & 50 Fly Balls
-100 Line Drives w/Hittrax Machine@
-Full Body Workout Program Day 3

Saturday:
-PVC Pipe Routine
-Rice Bucket Routine
-100 Push Ups@
-200 Dry Swings@
-Body Blade Routine
-Tee Velocity & Mechanics Program
-Basketball EGT Program (Elite Guard Training)
-Tennis Lesson
-Jaegar Long-Toss Program@
-100 Grounders & 50 Fly Balls
-100 Line Drives w/Hittrax Machine@
-Sprinting/Conditioning Program
-Sometimes there are games on this day depending if there is a tournament

Sunday:
-PVC Pipe Routine
-Rice Bucket Routine
-100 Push Ups@
-200 Dry Swings@
-Body Blade Routine
-Tee Velocity & Mechanics Program
-Jaegar Long-Toss Program@
-100 Grounders & 50 Fly Balls
-100 Line Drives w/Hittrax Machine@
-Double Header
-Long Distance Running after Game

Mostly the same stuff for every day hopefully thats fine.

Let me know if you have any questions and if you think I need to edit anything for the program. All help is appreciated.


#2

So this is what a typical day would look like in terms of time. For the sake of an example, lets just say its a Monday.

Monday:

5:45 am: wake up
6:00 am: eat breakfast and get ready for the day (eggs, bacon, sausage, milk or a protein shake)
6:30 am - 7:30 am: Do PVC Pipe, Rice Bucket, 100 Push Ups, 200 Dry Swings, and Body Blade Routine
7:30 am - 8:00 am: Tee Velocity & Mechanics Program
8:00 am - 9:30 am: Basketball Elite Guard Training Program
9:30 am: Have a snack and a protein shake (Ex: Peanut Butter with Apple Slices or Yogurt with Granola also Orange Juice Protein shake with Strawberry and Banana and 2 scoops of whey protein)
Rest & Relax
12:30 pm: Have Lunch - (Ex: BLT Sandwich or macaroni and cheese)
Rest & Relax
2:00 pm - 3:00 pm: 2nd Half of Basketball Elite Guard Training Program
Rest & Relax
4:00 pm - 4:30 pm: Jaeger Long Toss Program
4:30 pm - 6:00 pm: 100 Grounders & 50 Fly Balls
6:30 pm: Eat Dinner (Ex: Rice, Leg of Lamb, Broccoli)
7:00 pm - 8:30 pm: 100 Line Drives w/Hittrax Machine
9:00 pm - 10:30 pm: Full Body Workout Program Day 1
10:30 pm: Have protein shake after workout and before bed (Ex: Peanut Butter and Banana Shake with 2 scoops of whey protein)
10:45 pm: Go to sleep

How does this sound?


#3

Seems pretty good, I’d recommend maybe a little more sleep, I’ve worked hard so far but I could never wake up 5:45 over summer, currently waking up 7:30 for my summer program as I get up at 5:15 for school and to get to the weight room for light workouts during offseason and in season maintance


#4

What does your summer program look like?


#5

I just don’t want to be doing too little and I want to maximize how much I can improve this summer.


#6

Did you design this program yourself?

This program seems to be stressing the same sets of muscles over and over again without time to rebuild, for example the 100 pushups every day. Performing 100 pushups won’t actually help increase functional strength, just as running marathons won’t help increase explosiveness in the legs. I’d suggest incorporating bench press and other chest exercises in your workout routine with less reps but more weight. Performing 100 pushups will also get in the way of your full body workout. this can be said for every exercise being performed every day. make sure to pick and choose a body part to work on each day and give it time to rest for at least 1-2 days. for example sprinting and conditioning shouldn’t be done on the same day as full body workouts or 100 grounders and 50 fly balls. you want to be performing every rep at max effort. this can also be said for the dry swings.

If you’re performing the Jaeger long toss program, stick to it religiously unless you have soreness or pain. DO NOT perform long toss multiple days in a row unless the program states so, take rest according to the program.

This program is not a very well thought out program, go back and review it. I don’t mean any negative intent with this review, but as someone who’s destroyed their body from overworking before take my advice on resting. Resting should be taking up most of your day. Warm up and Cool down should be taking up half your workout. You’re only 15, don’t wake up 5:45. Go enjoy your summer and sleep in, you’ll only be 15 once. with your natural growth any little amount of work will increase your numbers, strive to be getting 10 hours of sleep a day. You’ll only grow for a set period of time in your life take advantage. Sleeping is known to make you grow taller, rebuild your muscles faster etc. At your age i slept at 10 and woke up at 8 daily.


#7

@sjlp9 Thanks for the reply! Really appreciate it.

This is My Full Body Program I’m currently doing.

This will last two more weeks and I will switch to another program 3 days a week Full Body but with different exercises.

This was designed by a Former Minor League Player who is now a trainer for baseball players.

Foam Rolling:
-IT Band/Tensor Fasciae Latae
-Quads
-T-Spine Mobilization W/Roller x20 reps
-Hamstrings
-Adductors
-Rhomboids (Upper Back)
-Lats
-Arches of Feet (baseball or lax ball)
-Calves and peroneals (baseball or lax ball)
-Piriformis/Glutes (baseball or lax ball)
-Infraspinatus (rotator cuff) (baseball or lax ball)
-Pec Rolling on Wall (baseball or lax ball)
Warm-ups (preferably barefoot):
Bench T-Spine Mobilization 15 * Deep exhale at the bottom of each rep
Deadbug (Drive low back into the floor) 8/side * Exhale Fully on Each Heel Tap
Jumping Jacks 1 minute
Quadreped Fire Hydrants 20/side
Supine Single-Leg Hip Thrust 12 reps/side
Rocking Ankle Mobilization 12/side
Back to Wall Shoulder Flexion (Drive low back into wall) 10 reps
Wall Slides w/Upward Rotation and liftoff 10 reps
Prisoner Squat 10 reps
Rollover to V-Sit 20 reps
Spider-Man Lunge W/Hip Lift & OH Reach 6/side *Follow hand with eyes
Bowler Squat 10/side
Jump Squat 10 reps

Day 1 Full Body Workout:
DB Goblet Squat
Date Week Sets Reps
1 2 20
2 3 20
3 4 20
4 2 20
A2) Plank 2-4x (2x5 breaths)
A3) Squat to Stand
Week Sets Reps
1 2 5
2 3 5
3 4 5
4 2 5
B1) Push-Up’s Plus
*If you can’t complete all reps reduce range of motion (Don’t go down the whole way)
Week Sets Reps 1 2 20
2 3 20
3 4 20
4 3 20
B2) Cable Lat Pulldown
Week Sets Reps
1 2 20
2 3 20
3 4 20
4 3 20
B3) Elbow Touch
Week Sets Reps
1 2 10/side
2 3 10/side
3 4 10/side
4 3 10/side
DB Goblet Lateral Lunge
Week Sets Reps
1 3 10/side
2 4 10/side
3 4 10/side
4 3 10/side
C2) Prone Maxwell Upper Back Series
*5 sec hold each position
Week Sets Reps
1 3 3 cycles/set
2 4 3 cycles/set
3 4 3 cycles/set
4 3 3 cycles/set
C3) Side-Lying Thoracic Open-Up
Week Sets Reps
1 3 5/side
2 4 5/side
3 4 5/side
4 3 5/side
D) FINISHER: Plate Push Interval
Push 45 Pound Plate 200 total yards As Fast As Possible (Time Yourself and try to beat the time each week!)

Day 2 Full Body Workout:

A1) DB RDL
Date Week Sets Reps
1 2 20
2 3 20
3 4 20
4 2 20
A2) Short-Lever Side Bridge 2-4x 2x5 breaths/side
A3) Yoga Plex
Week Sets Reps
1 2 10/side
2 3 10/side
3 4 10/side
4 2 10/side
B1) Yoga Push-Up
*If you can’t complete all reps reduce range of motion (Don’t go down the whole way)
Week Sets Reps
1 2 20
2 3 20
3 4 20
4 3 20
B2) Seated Cable Row
Week Sets Reps
1 2 20
2 3 20
3 4 20
4 3 20
B3) Stability Rollout
Week Sets Reps
1 2 8
2 3 8
3 4 8
4 3 8
C1) DB Goblet Bulgarian SS
Week Sets Reps
1 3 10/side
2 4 10/side
3 4 10/side
4 3 10/side
C2) Y,T,I Raises on Incline Bench
Week Sets Reps
1 3 8/position
2 4 8/position
3 4 8/position
4 3 8/position
C3) Standing External Rotation to Wall
Week Sets Reps
1 3 8/side
2 4 8/side
3 4 8/side
4 3 8/side
D) FINISHER: Bear Crawl/Inchworm
Perform 8 bear crawls and 8 inchworms for 8 rounds (Time how long it takes you to complete 8 total rounds and try to beat that time every week!)

Day 3 Full Body Workout:

A1) DB Goblet Squat to Box
Date Week Sets Reps
1 2 20
2 3 20
3 4 20
4 2 20
A2) Supine Hallow Hold 2-4x (2x5 breaths) -DRIVE LOW BACK IN THE FLOOR
A3) Bowler Squat
Week Sets Sets
1 2 10/side
2 3 10/side
3 4 10/side
4 2 10/side
B1) Hindu Push-Up
*If you can’t complete all reps reduce range of motion (Don’t go down the whole way)
Week Sets Reps
1 2 20
2 3 20
3 4 20
4 3 20
B2) Chest Supported DB Rows
Week Sets Sets Rest
1 2 20
2 3 20
3 4 20
4 3 20
B3) Tall-Kneeling Cable Pallof Press
Week Sets Reps Rest
1 2 8/side
2 3 8/side
3 4 8/side
4 3 8/side
C1) DB Goblet Split Squats in Place
Week Sets Reps
1 3 10/side
2 4 10/side
3 4 10/side
4 3 10/side
C2) RRP’S on Incline Bench
Week Sets Reps
1 3 12 reps
2 4 12 reps
3 4 12 reps
4 3 12 reps
C3) Quadruped Reach Through and Open-Up
Week Sets Reps
1 3 10/side
2 4 10/side
3 4 10/side
4 3 10/side
D) FINISHER: DB Farmer Carry Challenge —
Use 70 LB DB and try cover as much ground as possible in 2 minutes (Record distance and try to walk farther each week)
*You will have to drop the DB a few times throughout the 2 min

On the days I’m not lifting, I do this conditioning program, with the exception of Sundays where I go for a long distance run.

Conditioning Program:

I’m fine waking up at 5:45 am to get more work in. I want to train as hard as possible, for I dont want it to affect my recovery process.

For Jaeger long toss, I think it depends on how my arm feels as there is no specific structure for X amount of reps and X about of days of the week. It varys by week.

For 100 pushups, how many days a week should i do that though because I feel like I just need overall strength right now and push ups seem to be a good exercise.


#8

Also to ensure that I perform my skill training without feeling sore such as grounders and hitting, I do my weight training and sprinting & conditioning the last activity each day.


#9

I want to work as much as possible without over training, what do you suggest my schedule looks like then


#10

Go back & read SJLP9’s post. I’m in agreement you’re trying to do too much. I’m including a link to Lanky Lefty’s log. I encourage you to read fully, gonna take a while. He’s an incredible story & along the way you’ll find very helpful information about his nutrition & workouts.


#11

@Pitcher17

Ok Thanks.

I will read through his logs tonight and try to come up with an updated schedule.


#12

First let’s take a look at the lifting workout you will be doing. For the heavy lifting exercises in it, it seems to have too many reps. For example you will be performing 2x20 RDL?!?!

This is what an RDL looks like for reference:RDL

This program looks to be increasing muscular endurance rather than strength and power.

I’m a two way player that trains at Driveline and has used Steven Ellis’s Tuff Cuff Program before. Last Year i also had the privilege to train at driveline. My numbers went up astronomically for example i had gained 11 MPH on my exit velocity in just under two months. i had gained 8 MPH on my fastball as well. My training schedule looked like this last year:

Monday: Lifting and Light throwing
Tuesday: Hitting and Defense
Wednesday: Lifting and Medium intent throwing throwing. Possible Hitting Day
Thursday: Hitting and recovery
Friday: Lifting and Recovery day. Possible Hitting Day.
Saturday: High Intent throwing
Sunday: Recovery

Consider that i’m a few years older than yourself, compare this with the schedule you are trying to put yourself through. I had slept on average 8-10 hours during this time period and even had enough time to work part time. Don’t try to overwork yourself. Pushups will not get you stronger to the level that you need to get, i’m assuming you don’t weight very much seeing as you’re young and 5’11".

A Rule of thumb of mine is that you cannot play games and get better. If you really wish to get better, do not play in any games. Focus yourself entirely on your training.

A possible Schedule for yourself could look something like this:

Monday
-Low Intent Throw and Catch
-Lifting

Tuesday
-Hitting (Focus on average, balance, form)
-Defense

Wednesday
-Low to medium Intent Long Toss
-Lifting

Thursday
-Hitting (Focus on power, Launch Angle, Really driving the ball)
-Defense

Friday
-Lifting

Saturday
-High Intent Pulldowns

Sunday
-Off (Recovery)
-Go have some fun

This schedule doesn’t go very in detail but hopefully you get the message i’m trying to convey. For a baseball players explosiveness is their biggest weapon. Performing 100 reps of whatever you are doing will decrease the fast twitch muscles in that area. For example instead of performing 100 pushups, perform 5x5 bench press instead. Instead of sit ups throw around a medicine ball.

Let me show you what i mean. First a picture of a marathon runner

and now a picture of Usain Bolt, a Sprinter

I’m going to leave you two quotes here.

“Do nothing which is of no use” -Miyamoto Musashi. Take care to do only those which will help you achieve your goals, cast aside everything else.

“A mule isn’t afraid of the whip until it is bleeding” -Anon. Don’t wait until you get injured to be careful, take precautions now. Overworking yourself the way you intend to will only lead to injury, take it from someone who partially tore their UCL.


#13

Thanks for your feedback on my schedule.

Keep in mind I’m not just a pitcher I’m a position player as well if the has any effect.

Sorry if this is unorganized I’m writing this late at night.

The trainer I am working with however I think is pretty credible and he’s had an internship at cressays sports performance so I think I know what he’s doing. He doesn’t want me to be doing 250 lbs deadlifts yet with minimal reps and instead prefers for me to do a full body workout since I am a skinnier guy and I just need to get bigger and stronger. I’ve work with him and the past and I have seen some results definitely. However, I understand what’s your point is on some exercises being many reps.

The thing about my schedule is I want to give it all I got. I don’t want to skip a few days because I don’t want to hit. I want to hit every night to improve my hitting I don’t understand why that would hurt me to be honest with you. I understand the importance of recovery and will try to nap and do static stretching and foam rolling along with an ice bath or do an epsol salt bath to aid m.

I will Change my sleep schedule this summer and instead of waking up at 5;35 am will wake up at 7 am for a full 9 hours of sleep. I feel this will benefit me. Once the school year comes I will get up earlier again.

Also for throwing, I think it just depends on how well my arm is feeling that day.

For pushups, I’ve talked to numerous coach’s and I think pushups are a great body weight exercise along with pull ups. I’ll probably incorporate more core and medicine ball activity into my workouts as well. You mentioned bench pressing which from what I heard is a horrible exercise for overhead throwing athletes and can injury the arm so I’m not sure about that.


#14

Where did you hear that bench pressing is a horrible exercise for overhead throwing athletes? It’s an exercise used by the leading research facility in baseball and is used as a strength assessor by many.

Baseball is a largely rotational sport, Hitting every night can lead to lumbar problems as can too much of anything can. But well i’m just here to advise you on your workout not force you to do anything. Do not do Ice baths, that will slow recovery.

And don’t throw depending on how your arm is feeling, that is how people get injured. I also threw whenever my arm felt good, one year later bam! UCL problems. Trust people when they tell you to slow down. You still have many years of development depending on where you want to play. Would you rather play highschool ball or college ball? Take it slow and steady, don’t rush for the sake of improvement.


#15

Hmmm I will have to do some research on the bench press.

Even the goat Lebron does ice baths himself what do you mean haha

And for throwing your saying even when I feel sore to follow a schedule for an exact amount of throws for exact distances? I don’t believe that I think jaeger long toss is perfect. Trevor Bauer is a beast.

Also why is fielding everynight bad? No one all these kids from the Dominican are in the mlb. They just play ball all day have fun hit and field everyday. But everyone has there own philosophy there may not be a Perfect answer.


#16

I’m not saying to throw if you’re feeling sore, I’m saying to not throw if you fell great. I’ve baths may be great for LeBron but not for a sport like baseball. Ice baths reduce inflammation but slow down the recovery process. Your muscles recover and rebuild through blood flow, which ice baths slow down. Don’t follow athletes from other sports blindly, research the reasons behind why they do it before doing it yourself.

Fielding everyday isn’t necessarily bad but it will increase the risk of injury and prevent you from performing your best in other activities.

And yes Trevor Bauer is a beast, and where does he train? Driveline, a facility where their athletes perform bench presses.

Also I don’t see why bring up Dominican baseball, there are also thousands of kids from there who get injured


#17

All the pros in the offseason seem to lift hit and do some fielding every single day though.

Trevor Bauer also does the jaeger long toss program which is what I’m planning of doing.

I’ve been searching about the bench press and apparently it isn’t a bad exercise but it isn’t worth the risk to do. There are alternatives for it that are just as good.

Have you ever tried a epsom salt bath? Maybe I should do that.


#18

Who are all the pros? You gotta give more information that that.

Also I’ve never had any luck with baths so i can’t give you advice on that


#19

Here is an example of a typical offseason day according to one of the great shortstops in the MLB, Francisco Lindor


#20

Is this a video? I can’t see it on my phone