Cabrillo College Baseball 2010 Strength and Conditioning (Off-season June to August) The goal of the off-season strength and conditioning program is to begin general conditioning through sport specific and general movements with the hopes of building size and strength and preventing injuries. Intensity of the exercises is a repetition maximum (RM). This means that at the end of your set you should not be able to do another repetition: for example a set of 10 repetitions means that at 10 you should not be able to do another rep. This will take some trial and error to determine the right weight. Only increase weight 10% at a time. Controlled movements with proper technique are essential. During the off-season you are “training to train", building a solid base of strength before increasing power and intensity during the pre- season. The first phase, Workout 1, is a 4 week program, June 14-July 8". Strength exercises are done at 3 sets of 10-12 RM for each exercise. Overload is key to get you body to respond and gain muscle strength and size. Workout with a partner and push each other to get that last repetition. The second phase, Workout 2, is a 4-week program, July12-August5"*. We will change your strength exercises and sets and reps.. Complete 4 sets of 6-8 RM of one exercise before moving on to the next exercise. Rest for 1-2 minute in between sets. Core exercises can be done in between sets. Perform large muscle, multi-joint exercises before single joint exercises. The final phase of the off season workout, Workout #3, is a 6 week program that should take you into our pre-season workout plan in the fall. Exercises should be done at 4 sets of a 6-8 RM with 1-2 minute rest in between sets, This will change our program from a hypertrophy phase (muscle growth) to a strength phase. Core exercises can be done in between sets.Dynamic Warm up #1 Single arm DB Straight arm overhead walks _| 2 X 30 yds Standing body weight squats 1x10 Front and side lunge 1x10 each Walking quad stretch 1x 30 yds | Straight Leg March 1x 30 yds Arm circles Big and small 1x10 each Trunk rotations 1x 10 each Dynamic Warm Up # 2 Hell to toe walks with shoulder circles _| 2 X 30 yds Knee to chest 1x 30 yds High knees 1x 30 yds Walking quad stretch 1x30 yds Butt kickers 1x 30 yds Straight Leg March 2 x 30 yds Lunge to instep 2x10 yds Lateral Lunge 2X 10 yds Carioca 2x 30ydsCore Exercises: Notes Forward plank Side plank 2 pt pointer-Hands and feet (push up position) lift one arm and opposite leg at same time while holding position. Hold 5 seconds and alternate Medicine Ball (MB) Wood choppers MB twist MB side toss MB diagonal throws against wall. Stand with your side to the wall, raise MB up and away from wall, throw ball into ground and off wall, catch, and repeat. Leg drops: Lie on back and slowly lower legs side to side without touching. Vesits: lay on back, raise legs and arms up toward each other and touch, slowly lower and repeat Reverse sit ups (Back Extensions) Crunches Diagonal crunches Dying Bugs: Lay on back w/ arms and knees in air, drop one arm and opposite leg to ground without touching, alternate and repeat RM=repetition maximums, DB=dumbbell, SA=single arm, prone=face down, supine= face up, SL=single leg, quadruped=hands and knees Push up plus=push up position bring shoulder blades toward each other (retraction) and then push them away from each other (protraction). Elbows stay straight. Push up reach backs=push up position, lift one arm off the ground and rotate up toward the sky. Elbows stay straight. Lead with arm, but rotate body also.Eat well and often. You want to give your body fuel to burn. Healthy foods for energy, repair and growth of muscle tissue. Balance of Carbohydrates (mainly complex, starches and fiber), protein, and fat (NOT Saturated or Trans fats). ‘May take protein supplement after workout to help repair and remodel muscle tissue = Healthy Snacks (fruit, nuts, energy bors) in between meals to eat 5-6 times a day « Avoid fast foods and empty calorie (calories that do not provide nutrients) snacks © Stay hydrated. Drink plenty of fluids throughout day to help maximize performance © Push yourselfll Don't just go through the motions. In order to gain size and strength you must overload your systems. Do more than your body is accustomed to. Work out at repetition maximums, don't just count the numbers © Strength, speed and power will make you a better player and make us a better teaml! © This off-season workout will prepare you by giving you a good strength base for the pre-season workout and practices Ask for help if you are unclear what to do. You can contact Coach Kittle or Athletic Trainer Mark Ramsey @maramsey@cobrillo.edu THIS PROGRAM MUST BE COMPLETED AS WRITTEN. DO NOT PICK AND CHOOSE YOUR LIFTS. IF YOU ARE A SERIOUS BASEBALL PLAYER THEN YOU WILL SERIOUSLY ATTACK THIS PROGRAM Go Seahawks!‘Monday Cabrillo College Baseball Off-season Workout Plan #4 [Warm up and Flexibility [fog or eyele for 5-1Ominutes, Dynamic Warm up #1-1 x 10 each ‘Strength Exercises Circuit Weight Training 3 Sets of 10-12 RM [Position Players [DB step up, DB bench, Lat Pull down, DB Squat, , DB standing calf raise, DB Shrug, Seated Row, Triceps lpress, DB bicep curl, leg curl on ex. ball, Bicep bar curl, triceps rope extensions. hers [DB step up, DB bench, Lat Pull down, DB Squat, , DB standing calf raise, DB Shrug, Seated Row, Triceps Ipress, DB bicep cur, leg curl on ex. ball. Shoulder [Rotator euf Scapular exercises 2x 10-15 IV-shrugs against wall, Ts, Y's, T's and Extemal rotation off ex ball or in quaduped (all 4) position, push up plus, push up reach backs. [Trunk [Choose rom Core Exercise List 6 exercises 3 sets to fatigue [Wrist and Hand [Wrist flexion, extension, thumb up and dows, pronation and supination. 2 set oF 10 super sets (Conditioning TO x 100 yards ia 10- minutes [Cool dowar Flexibility [Light jog $10 minutes | Static swetching 2 x 30see. hold for each major muscle group Tuesday [Warm up and Flexibility [Jog or eyele for $-TOminutes, Dynamic Warm up #2-1 x 10 each [First Step Quickness 5 sets of 10 reps each T IDL Hops front to back, DL Hops side to side, DL Hops diagonal, DL Hops frontibach/sideside [Piyometries [2 sets ofS repetitions Tminuite rest in between sets standing long jump w/ 2 foot landing, Standing long jump w 1 foot landing (alternate), SL long jump 2 foot landing, SI. long jump 1 foot landing 2 sets of 10 repetitions | Box Jumps, Squat jumps split lunge jumps (alternate ees) —_| Ll Agility [choose from cone dril ist. 5 drills $ times each I [Cook dowa/ Flexibility [Cight jog 5-10 minutes Static stretching 2 x 30sec. hold for each major muscle groupWednesday Cabrillo College Baseball Off-season Workout Plan #1 [Warm up and Flexibility [log or oycle for 5-IOminutes, Dynamic Warm up #I-1 x 10 each Strength Exercises Cireuit Weight Training 3 Sets of 10-12 RM [Position Players IDB Split Squat, DB Incline Press, Supine (face-up) Pull-ups, DB Lange, Seated calf raise, Squat to push jerk overhead press), Push ups, bent over rows, Pitchers [DB Split Squat, DB Incline Press, Supine (lace-up) Pull-ups, DB Lange, Seated calf raise, Squat to push jerk overhead press), Push ups, single arm bent over rows, triceps rope extensions, DB hammer curl Shoulder [Rotator culiScapular exercises 2x 10-15] V-shrugs against wall, T's, Y's, T's and External rotation off ex ball or in quadruped (all 45) position, Front & |Lateral raises, scaption and standing external rotation at 90 degrees [Frank [Choose from Core Exercise List 6 exercises 3 sets to fatigue [Wrist and Hand [Wrist flexion, extension, thumb up and down, pronation and supination. 2 set of 10 super sets [Conditioning Tox 100 yards in 10 minutes [Coot dowar Flexibility [Light jog 5-10 minutes Static stretching 2x 30sec. hold foreach major muscle group ‘Thursday [Warm up and Flexibility [Jog or eyele for S-TOminutes, Dynamiio Warm up #2-1 x 10 each [First Step Quickness 5 sets of JO reps each IDL Hops front to back, DL Hops side o side, DL Hops diagonal, DL Hops frontbackside/side [Piyometrics [2 seis of 5 repetitions Iminute restin between sets [Standing long jump w/ 2 foot landing, Standing long jump w_ 1 foot landing (aliemate), SL Tong jump 2 foot landing, SL long jump 1 foot landing [2sets of 10 repetitions [Box Jumps, Squat jumps, split lunge amps (alternate Teas) [Speed & Ailey [Choose rom cone dri list_5 drills 5 times each. [Squat jump to sprint 10 yards x 10, falling starts 10 yards x 10(all forward until you are about to Tose balance] and explode forward), Power skips 10 yards x 10(drive knee up and explode off ground foo), side shuffle and sprint x 10 [Cool dowa/ Flexibility [Light jog 5-10 minutes Static stretching 2 x 30sec. hold for each major muscle groupFr Cabrillo College Baseball Off-season Workout Plan #1 (Friday [Warm up and Flexibility [fog oF eyele for 5-1Ominutes, Dynamic Warm up W1-1 x 10 each Strength Exercises Circuit Weight Training 3 sets of 10-12 RM each [Postion Players [DB side teal step up, DB bench, Lat Pull down, DB SL Squat, ,.DB SL Sanding calfraise, DB Shrug, seated Row, Triceps press, DB bicep cur, SL Dead, Bicep ba curl, trioeps rope extensions [Pickers IDB ssp up DB bench, Lat Pall down, DB Squat, DB sanding cifras, DB Shrug, Seated Row, Temps press, DB bicep cul, leg curl on ex. all Shoulder [Reator cat Scapular exercises Dx 10-15 FV-shrugs against wal, 1's, Y's, T's and Extemal rotation off ox bal or In quadruped (al 4) poston, push up lus, push up reach backs [frank [Ghose fom Core Exercise nt Ccnercioes 3 est Rigue Wrist and Hand [Wis evion, etension, tun up and down, pronation and supination, Dset oF 10 super sels (Conditioning Toxo yas in 10 aes [Cool down/FTexibiity Light jog 5-10 minutes | Stic stretching 2x 30sec, hold foreach major muscle group [Abbreviations [DB-Dumbbell, DL=Double leg SL=Single leg, SA=Single arm, RM=Repetition maximum,‘Monday Cabrillo College Baseball Off Season Workout Plan #2 [Warm up and Flexibility Nog or cycle for 5-10minutes, Dynamic Warm up #1-1 x 10 each ‘Strength Exercises Individual Exercises: 3 sets of 10-12 RM 1 min rest in between sets [all Players inthis order: Back squat, Bench Press, Seated Row, Lat pull down, Triceps Press dowa, Bicep Curl, DB lunge with back leg on Ex. Ball, Standing calf raise, Incline Press, Bent over rows, Triceps kickbacks, [Bicep hammer curls, Push ups Shoulder [Rotator cufl/Scapular exercises 2 x 10-15 |V-shrugs against wall, I's, Y's, T's and External rotation off ex ball or in quadruped (all 4s) position, Scaption with shrug (Lift arms up at 45 degree angle when @ shoulder height begin to elevate (shrug) shoulder blades through movement, (Trunk [Choose from Core Exercise List_6 exercises 3 sets to fatigue] [Wrist and Hand Wrist flexion, extension, thumb up and dowa, pronation and supination. Dowel roll ups. 2 set of 10 super sets [Conditioning [Fiying 20's-jog 20yds, sprint 20yds repeat sequence for 100yds. 10 x [Cool dowa/Flexibilty [Light jog 5-10 minutes [ Static stretching 2 x 30sec. hold for each major muscle group Tuesday [Warm up and Flexibility [Jog or cycle for 5-lominutes, Dynamic Warm up #2-1 x 10 each [First Step Quickness [3 seis of 10 reps each T IDL Hops front to back, DL. Hops side to side, DL Hops diagonal, DL Hops frontback/side/side [Agility [Ladder drills. 4 exercises 5x each w/ 10 yd sprint out of ladder. Focus on speed, quick feet, form and good posture, [Piyometrics [2 sets of 10 repetitions Iminute rest in between sets Squat jumps, split (lunge) jumps, Scissor jumps lange jumps, switch legs in aif), Side to side jump over Jcone [Shoulder [Rotator cuft/Scapular exercises 2x 10-15 v-shrugs against wall, I's, Y's, T's and External rotation off ex ball or in quadruped (all 4s) postion, caption with shrug (Lift arms up at 45 degree angle when @ shoulder height begin to clevate (shrug) |shoulder blades through movement, [rank [Choose from Core Exercise List_6 exercises 3 sets to fatigue] (Conditioning [Aerobic exercise. jog poles 20-30min. Jump rope 5-10min [Coot down/Fexibitity [Eight jog 5-10 minutes Static stretching 2 x 30sec. hold for each major muscle groupCabrilo College Baseball Off Season Workout Plan #2 ‘Wednesday [Warm up and Flexibility [Jog or cle for 5-l0minutes, Dynamic Warm up #1-1 x 10 each Strength Exercises Individual Exercises: 3 sets of 10-12 RM 1 min rest in between sets [AU players in this order: Back squat, Bench Press, Seated Row, ‘Triceps Press down, Bicep Curl, Deadlih(Hex deads or straight leg), Seated calf raise, Incline Flys, Supine pull up, Triceps overhead extensions, Reverse Bicep Jcuris, Pash ups [Shoulder [Rotator cull/Scapular exercises 2x 10-15 'v-shrugs against wall, I's, Y's, T's and External rotation off ex ball or in quadruped (all 4's) position, Front |& Lateral raises, scaption and standing external rotation at 90 degrees (ink [Choose from Core Exercise List. 6 exercises 3 sets to fatigue] [Wrist and Hand [Wrist flexion, extension, thumb up and down, pronation and supination. 2 set of 10 super sets Coatitionteg 100 yd pick ups. Start with 50% intensity, every 25 yds pic up speed until at full sprint. 100yds 10x [Cool dowal Flexibility Light jog 5-10 minutes Static stretching 2 x 30sec. hold for each major muscle group ‘Thursday [Warm up and Flexibility [Jog or cycle for 5-IOminutes, Dynamic Warm up #2-1 x 10 each [First Step Quickness 3 sets of 10 reps each ISL Hops front to back, SL Hops side to side, SL Hops diagonal, SL Hops front/backiside/side [Agility [Ladder drills. 4 exercises 5 x each w/ 10 yd sprint out of ladder. Focus on speed, quick fect, good form and| good posture. [Piyometries [sats of 10 repetitions Imninute rest in between sets [Squat jumps, split (lunge) jumps, Scissor jumps lunge jumps, switch legs in air), Side to side jump over cone [Shoulder Rotator cuScaputar exercises 2x 10-15 V-shrugs against wall, 's, Y's, T's and External rotation off ex ball or in quadruped (all 4's) position, Scaption with shrug (Lift arms up at 45 degree angle when @ shoulder height begin to elevate (shrug) shoulder blades through movernent, [Trani [Choose from Core Exercise List 6 exercises 3 sets to fatigue] [Conditioning [Aerobic exercise: jog poles 20-30min. Jump rope 5-10min [Cool down/Flesibility Light jog 5-10 minutes Static stretching 2 x 30sec, hold for each major muscle groupCabrillo College Baseball Off Season Workout Plan #2 [Friday |Warm up and Flexibility |log or cycle for 5-lominutes, Dynamic Warm up #1-1 x 10 each Strength Exercises Individual Exercises: 3 sets of 10-12 RM 1 min rest in between sets [Position Players. ‘this order: Back squat, Bench Press, Seated Row, Lat pull down, Triceps Press down, Bicep Curl, DB lunge with back leg on Ex. Ball, Standing calf raise, Incline Press, Bent over rows, Triceps kickbacks, [Bicep hammer curls, Push ups [Shoulder [Rotator cufi/Scapular exercises 2 x 10-15 |V-shrugs against wall, I's, Y's, T's and External rotation off ex ball or in quadruped (all 4's) position, Scaption with shrug (Lift arms up at 45 degree angle when @ shoulder height begin to elevate (shrug) |shoulder blades through movement, [Trunk [Choose from Core Exercise List_6 exercises 3 sets to fatigue] [Wrist and Hand ]Wrist flexion, extension, thumb up and down, pronation and supination. 2 set of 10 super sets [Conditioning [Hollow sprints x 5. Sprint GOyds, jog 60yds, sprint GOyds, walk 60 yds [Coot dewa/Flexibility Light jog 5-10 minutes Static stretching 2x 30sec. hold for each major muscle group [Abbreviations [DE-Dumbbell, DL=Double leg SL=Single leg, SA=Single arm, RM=Repelition maximum,Cabrillo College Baseball [Cool down/Fiexibility Off-season Workout #3 [Tuesday Warm up and Flexibility — [Jog or eyle for 5-LOminutes, Dynantic Warm up #2-1 x 10 each Strength Exercises Individual Exercises 3 sets of 10-12 RM 1 rest in between sets [Position Players In this order: Back squat, Forward/Lateral Lunge w/ DB, Hamstring Curis on physioball, standing calf raise machine [Pitchers in this order: Bench Press/Scapular Push Ups (10,8,6,4 reps same wgi), Bent over rows/Pall ups (10,8,6,4 reps same wat), Triceps Press down, DB Bicep Curl [Ail Players: Rotator cuff/Scapular exercises 2x 10-15 Shoulder 'V-shrugs against wall, I's, Y's, T's and External rotation off ex ball or in quadruped (all 4's) position, Scaption with shrug (Lift arms up at 45 degree angle when @ shoulder height begin to elevate (shrug) [frank [Choose om Core Exercise List_3 exercises 3 sts to fatigue] [Wrist and Hand [Wrist flexion, extension, radial deviation (Ghumb up) and ulnar deviation (ite finger down) [Conditioning [Fiving 20.s-jog 20yds, sprint 20yds repeat sequence for 100yds. 10x [Cool dowa/Flexibility [Light jog 5-10 minutes Static stretching 2 x 30sec, hold for each major muscle group [Wednesday [Warm up and Flexibility — [Jog or cycle for 5-10minutes, Dynamic Warm up #1-1 x 10 each Strength Exercises Individual Evercises: 3 sets of 10-12 RM 1 rest in between sets [Pichers in this order: Back squat, Forward/Lateral Lunge w/ DB, Hamstring Curis on physiobal, standing calf raise machine [Position Players [Bench Press/Scapalar Push Ups (10,8,6,4 reps same Wal), Bent over Tows/Pall ups (10,8,6,4 reps same Wat)| [Triceps Press down, DB Bicep Curl, [All Players: [Rotator cuft’Scapular exercises 2 x 10-15 Shoulder [Prone (On Back) Straight arm/External Rotation overhead lifts, Sidelying ER against wall, ER w/ shrug [Trunk [Choose from Core Exercise List 3 exercises 3 sets fo fatigue] [Wrist and Hand [Pronation and supination, Dowel roll ups. 2 set of 10 super sets (Conditioning [Fiying 20% jog20yds, sprint 20yds repeat sequence for 100yds. 10x [Lightjog 5-10 minutes Static stretching 2 x 30sec. hold for each major muscle groupCabrillo College Baseball Off-season Workout #3 Thursday [Warm up and Flexibility |Jog or cycle for 5-TOminutes, Dynamic Warm up #2-1 x 10 each ‘Strength Exercises Individual Exercises: 3 sets of 10-12 RM 1 rest in between sets [Position Players in this order: Leg Press, Hex Deadlifts, Back extensions, Hip Abduction/Adduction Machine (10,8,6,4 reps same w [Pitchers [incline Bench Press/DB Flys (10,8,6,4 reps same wg), Hammer Pall Downs, DB Shrugs, Tricep Kick lbacks/Barbell Bicep Curl (10,8.6.4 reps same wet) rail Players: |Rotator cuff/Scapnlar exercises 2 x 10-15 [Shoulder V-shrugs against wall, ', Y's, T's and External rotation off ex ball or in quadruped (all 4's) position, Scaption with shrug (Lift arms up at 45 degree angle when @ shoulder height begin to elevate (shrug) shoulder blades through movement. [Trunk [Choose from Core Exercise List_3 exercises 3 sets to fatigue) [Wrist and Hand Wrist flexion, extension, radial deviation (thumb up) and ulnar deviation (litle finger down) [Conditioning 100 ya pick ups. Start with 50% intensity, every 25 yds pick up speed until at full sprint L00yds 10x [Coot dowaiFlexibiity [Light jog 5-10 minutes Static stretching 2 x 30sec. hold for each major muscle group [Friday |Warm up and Flexibility [Tog or cycle for 5-Lominutes, Dynamic Warm up #1-1 x 10 each ‘Strength Exercises Individual Exercises: 3 sets of 10-12 RM 1 rest in between sets Pitchers fn this order: Leg Press, Hex Deadlifts, Back extensions, Hip Abduction/Adduction Machine (10,8,6,4 reps [Position Players [iackine Bench Prese/DB Flys (10,8,6,¢ reps same wat), Hammer Pull Downs, DB Shrugs, Tricep Kick Ibacks/Barbell Bicep Curl (10.8.6.4 reps same wet) [Ait Players: Rotator cuft Scapular exercises 2x 10-15 [Shoulder Prone (On Back) Straight arm/External Rotation overhead lifts, Sidelying ER against wall, ER w/ shrug. fTrank [Choose from Core Exercise List_3 exercises 5 sets to fatigue Wrist and Hand [Pronation and supination. Dowel roll ups. 2 set of 10 super sets [Conditioning 1100-ye pick ups. 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