Critique my 1 month get in shape workout routine

  1. Critique my 1 month get in shape workout routine

    Alright im currently in the stages of developing a kick ass workout routine for my winter break to get in great shape for my spring sport what im hoping to do is overall get in better shape in the 35-40 days i have drop 5 pounds of fat and add 5 pounds of muscle as a baseline i will more then likely use the Natabolic stack with natadrol and GHenerate. So this is eaisly achievable i plan on following similiar workouts and intensity we do right now for our sport but with more to it. Basically for my goals of shedding of fat and gaining strength in a short time will this do? My body can take it cause ive done similiar workouts before but give me your thoughts.

    Winter Workout Regimen


    8:30-8:45 Am- HIIT Cardio

    2:00-3:00 PM- Chest/Bis
    DB Flat Bench- Working set up to max of 6 reps
    Incline BB press- 3 sets of 12
    Med Ball pushups- 10 each side
    Superset with
    Dumbell Flyes- 3 sets of 12
    Hammer curls 3 sets of 10
    21ís 2 sets
    Curl Ups 3 sets of max reps

    7-7:50 PM- P90X Xstretch


    8:30-9:00 AM- Medium Intensity Cardio

    2:00-3:00 PM- Legs
    Squats- Working set up to max of 6 reps
    Donkey Calf Raises- 3 sets of 15
    Dumbbell Reverse lunge- 3 sets of 12
    Front Squats- 3 sets of 10
    AB 500

    7:00-7:30- Speed Drills
    Speed ladder
    Line Jumps
    Body Weight Squat/Jump Squats


    8:30-8:45- Low Intensity Cardio

    2:00-3:00- Back/tris
    Deadlifts 3 sets of 10
    Pull Ups- 3 sets of Max reps
    Bent Over row- 3 sets of 10
    Bent over flyes- 3 sets of 8
    T-bar Rows- 3 sets of 10
    SkullCrushers- 3 sets of 10
    Tricep Pushdown- 3 Sets of 10

    7:00-8:00- P90X Boxing workout


    8:30-8:45- HIIT Cardio

    2:00-3:00- Shoulders
    High Pulls- 3 sets of 10
    Arnold Presses- 3 Sets of 12
    Dumbbell Raises- 3 sets of 12
    Military Press- 3 sets of 10
    Shrugs- 3 sets of 15
    AB 500


    8:30-9:00- Medium Intensity Cardio

    2:00-3:00- Dynamic Upper body
    Pullups- 3 Sets max reps
    Curl Ups- 3 Sets max reps
    Dips- 3 Sets max Reps
    Medicine Ball Pushups- 15 each side
    Triangle Pushups- 3 Sets max reps
    Reverse Curls- 3 sets of 12
    Forearm Curls- 3 sets of 12
    AB 500

    7:00-7:50 P90X Stretching

    Saturday-Sunday- Over the course of the weekend

    Long Distance running 30+ minutes
    AB 500
    Pullups/Pushups throughout days depending on soreness

  2. Shape for which sport? Running 30+ miles during the weekend makes very little sense unless you're competing in a very aerobic sport.

    Also, where's the plyometrics, trap/rear delt work, posterior chain work, etc.?
    M.Ed. Ex Phys


  3. 30+ minutes i meant to say and i forgot completely about my pylo workout i will add that in probally on sunday or monday ive used a modified version of the P90X version i incorporated my own pylo drills into it and its a lot better. Also you pointed out i neglected traps/delts do you have any suggestions for workouts for that in the past i have never worked them directly which is probally a problem.

    By the way im training for Baseball Pitching more specifically.

  4. Here's what you don't need:
    A bunch of arm work
    Cosmetic lifts (e.g. flys)

    Here's what you need:
    Tons of pre-hab/MFR
    Emphasis on rear delt/trap strength
    Power Cleans
    More Core work (including resistance work)
    Rotator Cuff work
    A different split based upon movement planes and not specific muscles
    M.Ed. Ex Phys

  5. Find a program that someone else has developed and proven to work. Get a copy of Show and Go Training by Eric Cressey. If you're training for a sport, you need someone else to write you something, not just put a bunch of exercises together.

  6. Alright thanks for the help guys like i said im just trying start figuring out a routine and this helps a lot i started now to really get the best workout designed i'll look into premade routines for athletes as mentioned and incorporate some of my own workouts and the things rodja says.

  7. I would echo the feedback so far. You need to focus on a few basic movements and do a bunch of shoulder mobility and prehab work. Your lifting should focus on your lower body and mid-section. Some single leg work thrown in there would also be a good idea. If your sport is pitching then you should be doing some regular throwing as well. A decent pre-made routine made specifically for throwing athletes will likely include all these elements.

  8. In the past ive looked for specific pitcher workouts and the only ones i could find were strictly shoulder maintence and strength. There is a few workouts geared towards gaining velocity but i want to get in overall better shape.

    I was considering doing just compound lifts since that is what im doing currently but the reason i tried to make a routine like this was for the next month and a half i'll be doing strictly compound lifts and i have been doing them already for a month so i thought my body could use a change for that month and get some isolation exercises in there while still focusing on compound lifts.

    Without a doubt the bulk of my workouts will be Bench,Clean,Squat,Dead,Pullups i neglected to write in cleans up there for some reason despite doing them in my current workout. The feedback you guys gave is great so im deffinately going to alter it to what you guys are saying.

  9. Agreed with the above responses.

    The power of a pictch starts in the lower body, is accelerated in the trunk, then is transfered to the shoulder and out. The internal rotators of the shoulder get plenty of work in throwing, what you need is to focus on the muscles that slow the movement down after the ball is released. These are the middle/lower trap fibers, rhomboids, rear delts, and external rotators.

    Next, I suggest you encorporate some form of periodization into your workout to avoid over training. As for the weights, it seems you'll have 6 weeks, so perhaps:

    1-2 - GPP:
    A lot of unilateral lower body movement: pitcher squats, single leg RDLs, travelling lunges, etc.
    Focus on posterior shoulder girdle recruitment (scaption, external rotation, mid traps, rhomboids and rear delts, etc.)
    Focus on developing core strength: twisting med ball throws, med ball toss, bridges, swiss ball roll outs, twisting rope pulls, etc.

    3-4 strength:
    More bilateral lower body movements: squats, deadlifts, RLD's, etc.
    Continue to focus on trunk strength and posterior shoulder girdle

    5-6 power:
    Power cleans, dumbbell snatch, push press, etc.
    unilateral upper body movements that encorporate a high degree of core stability

    We can talk about your conditioning next.



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