My Summer Schedule. Let me know your thoughts

It is an interview

What does a typical day look like during your offseason training?
I wake up around 6 in the morning, eat something, shower, then head to my high school where I train at. I lift weights in the morning, then I do something to get my feet going, do some conditioning. Then I do some hitting, take some ground balls, and then I go back to my high school and either hit again or do something to work on my mechanics, whether it’s running, fielding or hitting. At night, I have a punching bag at my house, where me and my girlfriend work on our punches.

Have you always been this into training?
Yes. But I don’t overdo it. I do it the right amount. It’s important. The most important thing is eating right and sleeping right, to help with your recovery. If you don’t eat right and you don’t sleep right, you’re not gaining much. That’s one of the biggest things.

Well there you go, eat and sleep. And as he says don’t overdo it.

What do you think of this conditioning routine for every day that I’m not lifting?

Sprints at Various Distances
This is just basic sprint work. Use the foul line as your starting point and set up cones at distances of 20, 40 and 60 yards. Complete sprints at those distances as follows:

2 20-yard sprints at 75% effort
2 40-yard sprints at full effort
2 60-yard sprints at full effort
2 40-yard sprints at full effort
2 20-yard sprints at full effort
Walk back to the starting line after completing each sprint. The walk back is your rest and should give you sufficient time to recover before the next sprint. When you return to the line, start your next sprint.

Build-Up Sprints or Flying Starts
Build-up sprints (or Flying Starts) begin with the athlete already in motion. In the example below, you will run a total of 60 yards, but only the second 30 yards at full speed. Again, use the foul line as your starting point. Set up cones at 30 and 60 yards. Perform a couple of light sprints first. When you perform the Build-Up sprints, begin your run at 50 to 75% effort. As you hit the halfway mark, increase your speed to 100% effort.

2 30-yard sprints at 50% effort
8 60-yard Build-Up sprints: first 30 yards at 75% effort, second 30 yards at 100% effort
Again, after each sprint, use your walk back to the starting line as your rest.

Base Running Drills
Talk about getting sport-specific. Base running drills allow you to work on your base running skills while also working on your conditioning. Try this sequence:

Start at home. Sprint through 1st base. Walk to 2nd base.
Get your normal lead from 2nd base and sprint home as if trying to score on a single. After reaching home, walk to 1st base.
Get your lead from 1st base and sprint to 3rd base. Walk to home.
Starting at home plate, sprint to second as if you just hit a double. Walk to 3rd base.
Again, take your normal lead from 3rd base and sprint home as if you were trying to score on a grounder to the infield. Walk to 1st base.
Take your lead from 1st base and sprint around the bases to score at home.
Rest to full recovery after one full set of the above sequence. Perform one to three sets.

Shuttle Runs
Shuttle runs allow you to work on agility and change of direction. Set up two cones anywhere from 10 to 20 yards apart. Begin at the start cone and sprint full speed to the second cone. Decelerate and change direction, then sprint back to the start. Performing the total assigned distance between the cones completes one rep. Here’s a good series where the total distance may is similar from rep to rep, but the distance between the cones varies, allowing for more or less change of direction.

2 x 30 yards - cones 10 yards apart
2 x 60 yards - cones 15 yards apart
2 x 60 yards - cones 20 yards apart
2 x 60 yards - cones 10 yards apart

These look like good drills but again as long as you’re not doing all of these on the same day you should be fine

so can I do this entire routine one day then the next day do one of my weight lifting sessions or is that too much. If not what running would be optimal?

It depends on what weight lifting routine you are doing the next day. This is the reason as to why I suggested you be focusing on each muscle group so that you can plan around accordingly.

However since you’re doing full body workouts you want to be running so that you have little to no soreness the next day. If you’re running on the same day as another activity you want to run so that you are able to perform the extra activity with little to no problem.

I can discuss with him after this program is done to work on a specific muscle in the body each day instead of full body workout.

You think I could do any conditioning on lifting days or is that pushing it?

If your lifting focuses around upper body then you can do some conditioning. If it focuses on your lower body I’d say be careful. Light conditioning at most, but I’d suggest holding off on conditioning.

Ok maybe if he gave me a Lower body day I could do like agility ladder drills.

And I’m thinking for recovery I could do some swimming.

Swimming is great for recover. Good idea.

Maybe I missed it,? But where does it say actual play ball? Are you not playing over the summer? Just my opinion, so rip me as you will. Too many kids worry about workouts and not enough on just playing the game.

I have double headers and tournaments on the weekends

Rice Bucket is more or less worthless. I would also advise against long distance running but it depends on what you consider long distance.

I also highly recommend taking video of ALL of your swings both dry swings AND tee swings. Then go back and look at the video. This will help you hold yourself accountable and swing and hit with a purpose, not just doing it to do it.