TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: BIGGER TRAINING PROGRAM

STRENGTH & POWER TRAINING PROGRAM Mode bicycle, treadmill, eliptical, OR track Exercises General Warm-Up bike/walk WEEK 1 (for 3 week) -or- WEEK 1 & 2 (for 6 week) Exercise Order Intensity Warm-Up 50%-60% Volume 5 minutes EMPHASIS: HYPERTROPHY Recovery limited MONDAY: HEAVY Energy Systems Injury Prevention ATPC/ANA proper gait

Frequency Rest Intervals M/W/F

free weights free weights or machine

Core Lifts Power Clean Squat or Leg Press Chest & Back Circuit Incline Bench Press Lat Pull Downs Seated Rows Arm Circuit Biceps Hammer Curls Tricep Extensions Forearm Five Leg Circuit Leg Extension Leg Curl Calf Raises Hip Abduction* Hip Adduction* Lunges Core Strength 4 Level Crunches Toe Touch Crunches Heel Touch Crunches Frogies Superman Airplanes Glutes* Aerobic Endurance Training walk/jog/run

Core Lift 1 Core Lift 2

70% of 10RM 3 sets/10 reps 70% of 10RM 3 sets/10 reps

M / W / F 30-60 seconds limited M / W / F 30-60 seconds limited

ATPC/ANA ATPC/ANA

technique instruction technique instruction & spotting

free weights machine machine

Exercise 1 Exercise 2 Exercise 3

85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction & spotting technique instruction technique instruction

dumbbells machine dumbbells

Exercise 1 Exercise 2 Exercise 3

85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction

machine machine machine machine (*if available) machine (*if available) free weights

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6

85% of 10RM 85% of 10RM 85% of 10RM 85% of 10RM 85% of 10RM 85% of 10RM

3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

apparatus (*if available)

Exercises 1-4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10

1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

track, baseball field, football/soccer field, OR treadmill

Lactic Flush

50%-75%

20 minutes

M/W/F

limited

AER

proper gait

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: BIGGER TRAINING PROGRAM
STRENGTH & POWER TRAINING PROGRAM Mode bicycle, treadmill, eliptical, OR track Exercises General Warm-Up bike/walk WEEK 1 (for 3 week) -or- WEEK 1 & 2 (for 6 week) Exercise Order Intensity Warm-Up 50%-60% Volume 5 minutes EMPHASIS: HYPERTROPHY Recovery limited WEDNESDAY: LIGHT Energy Systems Injury Prevention ATPC/ANA proper gait

Frequency Rest Intervals M/W/F

free weights free weights or machine

Core Lifts Power Clean Squat or Leg Press Chest & Back Circuit Incline Bench Press Lat Pull Downs Seated Rows Arm Circuit Biceps Hammer Curls Tricep Extensions Forearm Five Leg Circuit Leg Extension Leg Curl Calf Raises Hip Abduction* Hip Adduction* Lunges Core Strength 4 Level Crunches Toe Touch Crunches Heel Touch Crunches Frogies Superman Airplanes Glutes* Aerobic Endurance Training walk/jog/run

Core Lift 1 Core Lift 2

70% of 10RM 3 sets/10 reps 70% of 10RM 3 sets/10 reps

M / W / F 30-60 seconds limited M / W / F 30-60 seconds limited

ATPC/ANA ATPC/ANA

technique instruction technique instruction & spotting

free weights machine machine

Exercise 1 Exercise 2 Exercise 3

65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction & spotting technique instruction technique instruction

dumbbells machine dumbbells

Exercise 1 Exercise 2 Exercise 3

65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction

machine machine machine machine (*if available) machine (*if available) free weights

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6

65% of 10RM 65% of 10RM 65% of 10RM 65% of 10RM 65% of 10RM 65% of 10RM

3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

apparatus (*if available)

Exercises 1-4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10

1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

track, baseball field, football/soccer field, OR treadmill

Lactic Flush

50%-75%

20 minutes

M/W/F

limited

AER

proper gait

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: BIGGER TRAINING PROGRAM
STRENGTH & POWER TRAINING PROGRAM Mode bicycle, treadmill, eliptical, OR track Exercises General Warm-Up bike/walk WEEK 1 (for 3 week) -or- WEEK 1 & 2 (for 6 week) Exercise Order Intensity Warm-Up 50%-60% Volume 5 minutes EMPHASIS: HYPERTROPHY Recovery limited FRIDAY: MEDIUM Energy Systems Injury Prevention ATPC/ANA proper gait

Frequency Rest Intervals M/W/F

free weights free weights or machine

Core Lifts Power Clean Squat or Leg Press Chest & Back Circuit Incline Bench Press Lat Pull Downs Seated Rows Arm Circuit Biceps Hammer Curls Tricep Extensions Forearm Five Leg Circuit Leg Extension Leg Curl Calf Raises Hip Abduction* Hip Adduction* Lunges Core Strength 4 Level Crunches Toe Touch Crunches Heel Touch Crunches Frogies Superman Airplanes Glutes* Aerobic Endurance Training walk/jog/run

Core Lift 1 Core Lift 2

70% of 10RM 3 sets/10 reps 70% of 10RM 3 sets/10 reps

M / W / F 30-60 seconds limited M / W / F 30-60 seconds limited

ATPC/ANA ATPC/ANA

technique instruction technique instruction & spotting

free weights machine machine

Exercise 1 Exercise 2 Exercise 3

75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction & spotting technique instruction technique instruction

dumbbells machine dumbbells

Exercise 1 Exercise 2 Exercise 3

75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction

machine machine machine machine (*if available) machine (*if available) free weights

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6

75% of 10RM 75% of 10RM 75% of 10RM 75% of 10RM 75% of 10RM 75% of 10RM

3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

apparatus (*if available)

Exercises 1-4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10

1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

track, baseball field, football/soccer field, OR treadmill

Lactic Flush

50%-75%

20 minutes

M/W/F

limited

AER

proper gait

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: BIGGER TRAINING PROGRAM
STRENGTH & POWER TRAINING PROGRAM Mode bicycle, treadmill, eliptical, OR track Exercises General Warm-Up bike/walk WEEK 2 (for 3 week) -or- WEEK 3 & 4 (for 6 week) Exercise Order Intensity Warm-Up 50%-60% Volume 5 minutes EMPHASIS: STRENGTH Recovery Energy Systems limited ATPC/ANA MONDAY: HEAVY Injury Prevention proper gait

Frequency Rest Intervals M/W/F

free weights free weights or machine

Core Lifts Power Clean Squat or Leg Press Chest & Back Circuit Incline Bench Press Lat Pull Downs Seated Rows Arm Circuit Biceps Hammer Curls Tricep Extensions Forearm Five Leg Circuit Leg Extension Leg Curl Calf Raises Hip Abduction* Hip Adduction* Lunges Core Strength 4 Level Crunches Toe Touch Crunches Heel Touch Crunches Frogies Superman Airplanes Glutes*

Core Lift 1 Core Lift 2

90% of 3RM 90% of 3RM

5 sets/3 reps 5 sets/3 reps

M/W/F M/W/F

2-5 minutes 2-5 minutes

full full

ATPC/ANA ATPC/ANA

technique instruction technique instruction & spotting

free weights machine machine

Exercise 1 Exercise 2 Exercise 3

85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps

M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction & spotting technique instruction technique instruction

dumbbells machine dumbbells

Exercise 1 Exercise 2 Exercise 3

85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps

M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction

machine machine machine machine (*if available) machine (*if available) free weights

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6

85% of 10RM 85% of 10RM 85% of 10RM 85% of 10RM 85% of 10RM 85% of 10RM

3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

apparatus (*if available)

Exercises 1-4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10

1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

track, baseball field, football/soccer field, OR treadmill

Aerobic Endurance Training walk/jog/run Lactic Flush

50%-75%

20 minutes

M/W/F

limited

AER

proper gait

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: BIGGER TRAINING PROGRAM
STRENGTH & POWER TRAINING PROGRAM Mode bicycle, treadmill, eliptical, OR track Exercises General Warm-Up bike/walk WEEK 2 (for 3 week) -or- WEEK 3 & 4 (for 6 week) Exercise Order Intensity Warm-Up 50%-60% Volume 5 minutes EMPHASIS: STRENGTH Recovery Energy Systems limited ATPC/ANA WEDNESDAY: LIGHT Injury Prevention proper gait

Frequency Rest Intervals M/W/F

free weights free weights or machine

Core Lifts Power Clean Squat or Leg Press Chest & Back Circuit Incline Bench Press Lat Pull Downs Seated Rows Arm Circuit Biceps Hammer Curls Tricep Extensions Forearm Five Leg Circuit Leg Extension Leg Curl Calf Raises Hip Abduction* Hip Adduction* Lunges Core Strength 4 Level Crunches Toe Touch Crunches Heel Touch Crunches Frogies Superman Airplanes Glutes*

Core Lift 1 Core Lift 2

90% of 3RM 90% of 3RM

5 sets/3 reps 5 sets/3 reps

M/W/F M/W/F

2-5 minutes 2-5 minutes

full full

ATPC/ANA ATPC/ANA

technique instruction technique instruction & spotting

free weights machine machine

Exercise 1 Exercise 2 Exercise 3

65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps

M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction & spotting technique instruction technique instruction

dumbbells machine dumbbells

Exercise 1 Exercise 2 Exercise 3

65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps

M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction

machine machine machine machine (*if available) machine (*if available) free weights

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6

65% of 10RM 65% of 10RM 65% of 10RM 65% of 10RM 65% of 10RM 65% of 10RM

3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

apparatus (*if available)

Exercises 1-4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10

1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

track, baseball field, football/soccer field, OR treadmill

Aerobic Endurance Training walk/jog/run Lactic Flush

50%-75%

20 minutes

M/W/F

limited

AER

proper gait

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: BIGGER TRAINING PROGRAM
STRENGTH & POWER TRAINING PROGRAM Mode bicycle, treadmill, eliptical, OR track Exercises General Warm-Up bike/walk WEEK 2 (for 3 week) -or- WEEK 3 & 4 (for 6 week) Exercise Order Intensity Warm-Up 50%-60% Volume 5 minutes EMPHASIS: STRENGTH Recovery Energy Systems limited ATPC/ANA FRIDAY: MEDIUM Injury Prevention proper gait

Frequency Rest Intervals M/W/F

free weights free weights or machine

Core Lifts Power Clean Squat or Leg Press Chest & Back Circuit Incline Bench Press Lat Pull Downs Seated Rows Arm Circuit Biceps Hammer Curls Tricep Extensions Forearm Five Leg Circuit Leg Extension Leg Curl Calf Raises Hip Abduction* Hip Adduction* Lunges Core Strength 4 Level Crunches Toe Touch Crunches Heel Touch Crunches Frogies Superman Airplanes Glutes*

Core Lift 1 Core Lift 2

90% of 3RM 90% of 3RM

5 sets/3 reps 5 sets/3 reps

M/W/F M/W/F

2-5 minutes 2-5 minutes

full full

ATPC/ANA ATPC/ANA

technique instruction technique instruction & spotting

free weights machine machine

Exercise 1 Exercise 2 Exercise 3

75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps

M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction & spotting technique instruction technique instruction

dumbbells machine dumbbells

Exercise 1 Exercise 2 Exercise 3

75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps

M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction

machine machine machine machine (*if available) machine (*if available) free weights

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6

75% of 10RM 75% of 10RM 75% of 10RM 75% of 10RM 75% of 10RM 75% of 10RM

3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

apparatus (*if available)

Exercises 1-4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10

1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

track, baseball field, football/soccer field, OR treadmill

Aerobic Endurance Training walk/jog/run Lactic Flush

50%-75%

20 minutes

M/W/F

limited

AER

proper gait

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: BIGGER TRAINING PROGRAM
STRENGTH & POWER TRAINING PROGRAM Mode bicycle, treadmill, eliptical, OR track Exercises General Warm-Up bike/walk WEEK 3 (for 3 week) -or- WEEK 5 & 6 (for 6 week) Exercise Order Intensity Warm-Up 50%-60% Volume 5 minutes EMPHASIS: POWER MONDAY: HEAVY

Frequency Rest Intervals Recovery Energy Systems Injury Prevention M/W/F limited ATPC/ANA proper gait

free weights free weights or machine

Core Lifts Power Clean Squat or Leg Press Chest & Back Circuit Incline Bench Press Lat Pull Downs Seated Rows Arm Circuit Biceps Hammer Curls Tricep Extensions Forearm Five Leg Circuit Leg Extension Leg Curl Calf Raises Hip Abduction* Hip Adduction* Lunges Core Strength 4 Level Crunches Toe Touch Crunches Heel Touch Crunches Frogies Superman Airplanes Glutes* Aerobic Endurance Training walk/jog/run

Core Lift 1 Core Lift 2

80% of 5RM 80% of 5RM

5 sets/5 reps 5 sets/5 reps

M / W / F 2-5 minutes M / W / F 2-5 minutes

full full

ATPC/ANA ATPC/ANA

technique instruction technique instruction & spotting

free weights machine machine

Exercise 1 Exercise 2 Exercise 3

85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction & spotting technique instruction technique instruction

dumbbells machine dumbbells

Exercise 1 Exercise 2 Exercise 3

85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps 85% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction

machine machine machine machine (*if available) machine (*if available) free weights

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6

85% of 10RM 85% of 10RM 85% of 10RM 85% of 10RM 85% of 10RM 85% of 10RM

3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

apparatus (*if available)

Exercises 1-4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10

1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

track, baseball field, football/soccer field, OR treadmill

Lactic Flush

50%-75%

20 minutes

M/W/F

limited

AER

proper gait

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: BIGGER TRAINING PROGRAM
STRENGTH & POWER TRAINING PROGRAM Mode bicycle, treadmill, eliptical, OR track Exercises General Warm-Up bike/walk WEEK 3 (for 3 week) -or- WEEK 5 & 6 (for 6 week) Exercise Order Intensity Warm-Up 50%-60% Volume 5 minutes EMPHASIS: POWER WEDNESDAY: LIGHT

Frequency Rest Intervals Recovery Energy Systems Injury Prevention M/W/F limited ATPC/ANA proper gait

free weights free weights or machine

Core Lifts Power Clean Squat or Leg Press Chest & Back Circuit Incline Bench Press Lat Pull Downs Seated Rows Arm Circuit Biceps Hammer Curls Tricep Extensions Forearm Five Leg Circuit Leg Extension Leg Curl Calf Raises Hip Abduction* Hip Adduction* Lunges Core Strength 4 Level Crunches Toe Touch Crunches Heel Touch Crunches Frogies Superman Airplanes Glutes* Aerobic Endurance Training walk/jog/run

Core Lift 1 Core Lift 2

80% of 5RM 80% of 5RM

5 sets/5 reps 5 sets/5 reps

M / W / F 2-5 minutes M / W / F 2-5 minutes

full full

ATPC/ANA ATPC/ANA

technique instruction technique instruction & spotting

free weights machine machine

Exercise 1 Exercise 2 Exercise 3

65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction & spotting technique instruction technique instruction

dumbbells machine dumbbells

Exercise 1 Exercise 2 Exercise 3

65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps 65% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction

machine machine machine machine (*if available) machine (*if available) free weights

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6

65% of 10RM 65% of 10RM 65% of 10RM 65% of 10RM 65% of 10RM 65% of 10RM

3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

apparatus (*if available)

Exercises 1-4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10

1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

track, baseball field, football/soccer field, OR treadmill

Lactic Flush

50%-75%

20 minutes

M/W/F

limited

AER

proper gait

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: BIGGER TRAINING PROGRAM
STRENGTH & POWER TRAINING PROGRAM Mode bicycle, treadmill, eliptical, OR track Exercises General Warm-Up bike/walk WEEK 3 (for 3 week) -or- WEEK 5 & 6 (for 6 week) Exercise Order Intensity Warm-Up 50%-60% Volume 5 minutes EMPHASIS: POWER FRIDAY: MEDIUM

Frequency Rest Intervals Recovery Energy Systems Injury Prevention M/W/F limited ATPC/ANA proper gait

free weights free weights or machine

Core Lifts Power Clean Squat or Leg Press Chest & Back Circuit Incline Bench Press Lat Pull Downs Seated Rows Arm Circuit Biceps Hammer Curls Tricep Extensions Forearm Five Leg Circuit Leg Extension Leg Curl Calf Raises Hip Abduction* Hip Adduction* Lunges Core Strength 4 Level Crunches Toe Touch Crunches Heel Touch Crunches Frogies Superman Airplanes Glutes* Aerobic Endurance Training walk/jog/run

Core Lift 1 Core Lift 2

80% of 5RM 80% of 5RM

5 sets/5 reps 5 sets/5 reps

M / W / F 2-5 minutes M / W / F 2-5 minutes

full full

ATPC/ANA ATPC/ANA

technique instruction technique instruction & spotting

free weights machine machine

Exercise 1 Exercise 2 Exercise 3

75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction & spotting technique instruction technique instruction

dumbbells machine dumbbells

Exercise 1 Exercise 2 Exercise 3

75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps 75% of 10RM 3 sets/10 reps

M / W / F 30 seconds M / W / F 30 seconds M / W / F 30 seconds

limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction

machine machine machine machine (*if available) machine (*if available) free weights

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6

75% of 10RM 75% of 10RM 75% of 10RM 75% of 10RM 75% of 10RM 75% of 10RM

3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps 3 sets/10 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

apparatus (*if available)

Exercises 1-4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10

1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps 1 set/25 reps

M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F M/W/F

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds

limited limited limited limited limited limited limited

ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA ATPC/ANA

technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction technique instruction

track, baseball field, football/soccer field, OR treadmill

Lactic Flush

50%-75%

20 minutes

M/W/F

limited

AER

proper gait