MY WORKOUT

I want everyone to look at my workout as I post it on my web site so far I gotten 1 week down ok

www.pitching101.50megs.com and go to MY WOROUT OK

im trying to put the whole program in but it’s 12 weeks But i got the 1st week in.

4 weeks into the workout on typeing it on my site I want you to tell me what I need to add and or take away?

I WANT TO KNOW WHAT I SHOULD ADD TO MIKE CLARK WORKOUT?

WEEK 1 DAY 1

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/10 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

   [b]WEEK 1             DAY 2[/b]

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

                   [b]WEEK 1       DAY 3[/b]

Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

              [b]WEEK 1 DAY 4[/b]

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One arm lat Pull to front 2 sets/10 ea. Arm

One Arm Db Row 2 sets/ 10 ea. arm

Alternating Shrugs 2 sets/12 reps

Figure 8 Band 2 sets/15 reps

Bent-Over Lateral Raises w/band 2 sets/15 reps

Tricep Curlbar 2 sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

                      [b]WEEK 2           Day 1 [/b]

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/20 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

      [b]WEEK 2     DAY 2[/b]

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 2 DAY 3
Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

WEEK 2 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One arm lat Pull to front 2 sets/10 ea. Arm

One Arm Db Row 2 sets/ 10 ea. arm

Alternating Shrugs 2 sets/12 reps

Figure 8 Band 2 sets/15 reps

Bent-Over Lateral Raises w/band 2 sets/15 reps

Tricep Curlbar 2 sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 3 DAY 1

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/10 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

WEEK 3 DAY 2

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 3 DAY 3

Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

WEEK 3 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

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Make your website grammatically correct. I know that will at least win a few people. Ristar I like your stuff and what you have to say about it but I don’t think it’s enough. I’m not arguing and fuctional strength is important but I believe more in what centerfield and kc talk about. Don’t push your ideas and what you think so much. Just back off a little, man.

dude its good to hav an well rounded workout and stuff, but don’t forget the basics like stretching, longtoss, running, mechanics,… Don’t take me the wrong way but those are most important and and come first above all. Don’t get wrapped up in the fine points.

Well long toss doesn’t throwing off a mound more does.

Well my workout does full body stability, Core , Legs , Upper body and covers every part do I need to add anything to this or is it fine?

Also on my web site i uploaded more of the workout.