Off season workout


#1

its now the off season… early i know

i need a workout to gain velo and to decrease chance of injury… all the good stuff

i have tubing, 1 long and 1 short [short for legs]

and some light weights

no1 to throw with so when no ones home i set up a sofa at the end of a room and throw at it… its good motivation not to miss cause if u do ur gona get killed by someone

any workout ideas?


#2

You can do some simple bodyweight circuits. Something like…

20 Pushups
25 Hindu Squats
15 High Pulls with resistence band
20 Lunges
12 Pike Press or Dips

and go through the circuit 3-4 times. Follow it up with a core workout. An easy sample core workout could be…

3x25 bicycles
3x25 Russian twists with weight in your hands
3X30 second plank holds
3x20 supermans
3x25 Leg Lifts

Do the whole workout 2-3 times a week with time inbetween to recover.


#3

front lifts with resistance tubing - 3 sets, 15 reps
side lifts with tubing - 3 sets, 15 reps
middle chest pulls with tubing - 3 sets, 25 reps

front squats with heavy weight - 3 sets, 30 reps
wall sit - 3 reps, 1:30 minutes

calf raises - 3 sets, 50 reps

pushups - 3 sets, 20 reps

crunches - 3 sets, 20 reps
elbow to knee crunches - 3 sets, 10 reps
oblique crunches - 3 sets, 10 reps each side
bicycles - 3 sets, 30 reps
side bridge - 3 sets, 1 min.

before and after - stretching every major muscle group

thats what i do now

should i stick with it?


#4

KC wouldn’t Russian twists wreck your back? I did them before with a dumbell but talked to my baseball coach and he said ehh I don’t know about that but it seems like it would be hard on your back, so I decided not to do it.


#5

Not if you use a weight that you can control. I have been doing them on the ground with my feet off the floor (so the only contact/ balance point is your butt) and use a medicine ball for the weight.

If you have an angle bench you can do it that way too. Either style, just make sure you are sitting up straight and turn your head when you rotate.

If you want to do something else and get a similar result you could try these: http://www.exrx.net/WeightExercises/Obliques/WtLyingTwist.html
I’d go with a med ball between my legs, but thats just me.
This way is also an option: http://sports.expertvillage.com/videos/functional-training-russian-twist.htm

Some people have labelled this as a Russian Twist: http://www.mensfitness.com/fitness/strength_training/165
But I have always heard that referred to as a Full Contact Twist. That exercise would be a more advanced one. Is that the one you were referring to? There are way too many exercises with the same name…