Christmas Break Program

Here is our christmas break program for the UBC baseball team.  Please refer back to the previous post “Tis the Season for Size and Strength” to get the full benefit from the program with proper rest and nutrition.

We only have 2-3 weeks so keep pushing each week to do more than the previous week – if you want to keep going with this program just take an easy week during the 4th week by decreasing the volume and intensity by about 40%.

If you are not a UBC player by all means try this program out but realize that they have been coached on all of these exercises because it is imperative that any program be executed with proper technique – I will post some exercise videos in case you are not familiar with any of these exercises.

This program consists of two full body workouts coupled with an upper and lower day.  The upper and lower days are to be performed on back to back days followed by one day rest then full body#1 then day off followed by full body #2 then a final day before repeating the cycle.

Example

  • Sunday – Upper
  • Monday – Lower
  • Tuesday – Rest
  • Wednesday – Full Body #1
  • Thrusday – Rest
  • Friday – Full Body #2
  • Saturday – Rest
  Lower Body  
  Exercise Sets Reps Rest
A1 Squat 4 4 30
A2 MB Jump 4 4 30
A3 Hip Flexor Squat 4 30sec 60
B1 Single Leg RDL 3 10 30
B2 Rollout 3 10 30
C1 Pistol Squats 3 8 30
C2 Straight Leg Situp 3 10 30
D1 Walking Lunge 2 10/side 15
D2 Renegade Row 2 10/side 15

Notes: pick your favorite squat (back, front or Zercher) but provide yourself with a target and ensure that you are sitting back.

  Upper  
  Exercise Sets Reps Rest
A1 Uni DB Press 3 8 30
A2 DB Row  3 8 30
B1 Chin Up 3 3 set total 30
B2 Plate Pushups 3 10 30
C1 Rope Curls 3 10 30
C2 Overhead Tricep Press 3 10 30
C3 Anti-Rotation Cable 3 5 – 5 sec 30
         
  Full Body # 1  
  Exercise Sets Reps Rest
A1 Deadlift 4 3 30
A2 Broad Jump 4 3 30
A3 Clap Pushup 4 8 30
A4 Hip Flexor Stretch 4 30 sec 60
B1 Reverse Lunge 3 8 30
B2 Bench Row w/ DB’s 3 8 30
B3 Alt Incline DB Press 3 8 30
C1 Reverse Curls 4 10 0
C2 Narrow Pushup 4 10 0
C3 Split Squat Jumps 4 10/side 60

Notes: broad jump is another word for standing long jump – walk back after each one and be explosive!!!

  Full Body #2  
  Exercise Sets Reps Rest
A1 Bulgarain Split Squat 4 8 30
A2 DB Row 4 8 30
A3 Pushups 4 20 60
B1 RDL 3 8 30
B2 Rollouts 3 8 30
B3 Alt DB Press 3 10/Side 30
C1 Step Up 5 5/Side 0
C2 Row 5 5/Side 0
C3 Squat 5 5 60

Notes: complete the C round with zero rest in between and pick one db that you will hold for the entire series.

Let me know if there are any questions.

Graeme Lehman

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