Hey folks im trying to help form a structured routine for my younger brother and I he is going to be a freshman in college next year pitching at the D2 Level, im looking to develop a routine that will both aid in strength but more importantly strength in the legs, core, back, and shoulders im looking to possibly do this routine to to increase athletisicm but its mainly for him. I was considering a few things i was planning on it being about a 2 month program and about 5-6 days a week but that includes cardio. I also am want to incorprate a sort of circuit or test once a week, you know like the 300 workout that went around for a while where you try to do a certain amount of exercises and reps in a certain time and try to beat it each week. Ya something like that for that i found something on a baseball site for a circuit that i'll post below (Workout 1-A) and then for the rest of the week i was thinking about a push pull workout so it would be maybe something like this
Monday- Push
Tuesday-Cardio/Abs
Wednesday- Pull
Thursday- Cardio/Abs
Friday- Circuit day
Saturday- Balance drills
Sunday- P90X Yoga or P90X Xstretch or whatever its called
It would also incorparte a warmup off 3-5 minutes of Jump Rope Rotator cuff drills and 5 minutes of stretching before and after.
Now i found a couple of circuits online that may be good or not, not too sure.
Bodyweight Squats - 24 reps
Bodyweight Lunges- 24 reps (12 per leg)
Split jumps aka jumping lunges- 24 reps (12 per leg)
Jump Squats- 12 reps
Squat Thrust and Jump aka Burpees- 20 reps
Hands on Swiss ball pushups- 12 reps
Dumbbell Exercises, one after the other
Shoulder Press- 10 reps
Y Press- 10 reps
Rotational Shoulder Press- 10 reps
Curls- 10 reps
Lateral Raises- 10 reps
Reaching lunges (lunge + reach in front of lead foot with DB's in each hand)- 5 reps per side
Side Lunges (again, bring DB's to lead foot and back to starting position)- 5 reps per side
Rotational Lunges (Open Hip and step back, bring DB's to back foot)- 5 reps per side
Reaching Lunges+Shoulder Press- 6 reps total
Side Lunges + Shoulder Press- 6 reps total
Rotational Lunges + Shoulder Press- 6 reps total
Knee Tucks on Swiss Ball- 20 reps
"Skiers" on the Swiss ball- 20 reps
Russian Twists with Medicine Ball- 20 reps
Crossover Pushups on Medicine Ball- 10 reps (5 per side)
One arm pushoffs (One hand on the med ball, other on the ground. Perform the pushup and explode through the movement, lifting the grounded hand about 6 inches off the ground)- 10 reps
Closegrip Pushups (both hands on the medicine ball)- 15 reps
Depth Jump Pushups (both hands on the ground, explode up and land with both on the med ball)- 5 reps
Thats one of them tell me what you think and what i could add or take away.
Monday- Push
Tuesday-Cardio/Abs
Wednesday- Pull
Thursday- Cardio/Abs
Friday- Circuit day
Saturday- Balance drills
Sunday- P90X Yoga or P90X Xstretch or whatever its called
It would also incorparte a warmup off 3-5 minutes of Jump Rope Rotator cuff drills and 5 minutes of stretching before and after.
Now i found a couple of circuits online that may be good or not, not too sure.
Bodyweight Squats - 24 reps
Bodyweight Lunges- 24 reps (12 per leg)
Split jumps aka jumping lunges- 24 reps (12 per leg)
Jump Squats- 12 reps
Squat Thrust and Jump aka Burpees- 20 reps
Hands on Swiss ball pushups- 12 reps
Dumbbell Exercises, one after the other
Shoulder Press- 10 reps
Y Press- 10 reps
Rotational Shoulder Press- 10 reps
Curls- 10 reps
Lateral Raises- 10 reps
Reaching lunges (lunge + reach in front of lead foot with DB's in each hand)- 5 reps per side
Side Lunges (again, bring DB's to lead foot and back to starting position)- 5 reps per side
Rotational Lunges (Open Hip and step back, bring DB's to back foot)- 5 reps per side
Reaching Lunges+Shoulder Press- 6 reps total
Side Lunges + Shoulder Press- 6 reps total
Rotational Lunges + Shoulder Press- 6 reps total
Knee Tucks on Swiss Ball- 20 reps
"Skiers" on the Swiss ball- 20 reps
Russian Twists with Medicine Ball- 20 reps
Crossover Pushups on Medicine Ball- 10 reps (5 per side)
One arm pushoffs (One hand on the med ball, other on the ground. Perform the pushup and explode through the movement, lifting the grounded hand about 6 inches off the ground)- 10 reps
Closegrip Pushups (both hands on the medicine ball)- 15 reps
Depth Jump Pushups (both hands on the ground, explode up and land with both on the med ball)- 5 reps
Thats one of them tell me what you think and what i could add or take away.