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  • Topic: Exercise, Weight training exercises, Rotator cuff
  • Pages : 50 (4433 words )
  • Download(s) : 58
  • Published : October 31, 2012
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Designed by Dr. Frank Spaniol, Texas A&M Sport Science Lab director & David Szymanski, Louisiana Tech head baseball strength coach Week 1
Day 1
Exercise
Set 1
Set 2
Set 3
Thrower's 10 Rotator Cuff Circuit*
/8 Each
/8 Each
Parallel Squat **
/12
/12
/12
Lateral Skater Lunge**
/6 Each Leg
/6 Each Leg
/6 Each Leg
Barbell RDL
/12
/12
/12
DB Single-Arm Row
/12 Each Arm /12 Each Arm /12 Each Arm
DB Bench Press
/12
/12
/12
DB Pullover
/12
/12
Triceps Pushdown
/12
/12
DB Hammer Curl
/12
/12
Forearm Flexion/Extension
/12 Each
/12 Each
Plank
/20 sec.
/20 sec.
/20 sec. Each /20 sec. Each
Side Plank
Side
Side
Med Ball Twisting Woodchop Throw***
/6 Each Side /6 Each Side
*Perform exercises with 2-5 lbs. dumbbell with 10 sec. rest between exercises **Superset Parallel Squat and Lateral Skater Lunge
***Use 4, 8, 10, 6 lbs. med ball for weeks 1-4 and then repeat for weeks 5-8 Week 1
Day 2
Exercise
Set 1
Set 2
Set 3
Shoulder I,Y,T
/8 Each
/8 Each
Underhand Med Ball Toss*
/6
/6
/6
Split Squat
/6 Each Side /6 Each Side /6 Each Side
Weighted Glute/Ham Raise
/12
/12
/12
Weighted Chin-Ups
/12
/12
/12
DB Incline
/12
/12
/12
Straight-Arm Pulldown
/12
/12
Skullcrushers
/12
/12
EZ-Bar Reverse Curl
/12
/12
Wrist Pronation/Supination
/12 Each
/12 Each
Quadriped
/6 Each Side /6 Each Side
Med Ball Diagonal Woodchop Throw**
/6 Each Side /6 Each Side
*Use 8, 12, 14, 10 lbs. med ball for weeks 1-4 and then repeat for weeks 5-8 **Use 4, 8, 10, 6 lbs. med ball for weeks 1-4 and then repeat for weeks 5-8 Week 1
Set 1
Set 2
Set 3
/8 Each
/8 Each
/12
/12
/3
/3
/12 Each Leg /12 Each Leg /12 Each
/12
/12
/12
/12
/12
/12
/12 Each Arm /12 Each Arm
/12
/12
/12 Each
/12 Each
/6 Each Leg
/6 Each Leg
/20 sec.
/20 sec.
/20 sec. Each /20 sec. Each
Side Plank
Side
Side
*Perform exercises with 2-5 lbs. dumbbell with 10 sec. rest between exercises **Superset Step-Up and Squat Jump
***Use 4, 8, 10, 6 lbs. med ball for weeks 1-4 and then repeat for weeks 5-8 Day 3
Exercise
Thrower's 10 Rotator Cuff Circuit*
Step-Up**
Squat Jump**
DB Single-Leg RDL
Seated Row
DB Alternating Bench
Machine Pullover
DB Kickback
DB Alternating Curl
Wrist Radial/Ulnar Deviation
Lunge With Overhead Med Ball Throw***
Plank

/12
/3
Leg
/12
/12

Rest (sec.)
60
30
90
90
60
60
60
60
60
60
60
60
30

Rest (sec.)
60
90
90
90
60
60
60
60
60
60
60
30

Rest (sec.)
60
30
90
90
60
60
60
60
60
60
60
60

Notes:
*Use 70, 80, 85 and 75 percent 1RM for days 1 and 3 for weeks 1-4 and repeat for weeks 5-8 *Use 55, 65, 70 and 60 percent 1RM for day 2 for weeks 1-4 and repeat for weeks 5-8

60

Designed by Dr. Frank Spaniol, Texas A&M Sport Science Lab director & David Szymanski, Louisiana Tech head baseball strength coach Day 1
Week 2
Exercise
Set 1
Set 2
Set 3
Thrower's 10 Rotator Cuff Circuit*
/12 Each
/12 Each
Parallel Squat **
/8
/8
/8
Lateral Skater Lunge**
/10 Each Leg /10 Each Leg /10 Each Leg
Barbell RDL
/8
/8
/8
DB Single-Arm Row
/8 Each Arm
/8 Each Arm
/8 Each Arm
DB Bench Press
/8
/8
/8
DB Pullover
/8
/8
Triceps Pushdown
/8
/8
DB Hammer Curl
/8
/8
Forearm Flexion/Extension
/8 Each
/8 Each
Plank
/30 sec.
/30 sec.
/30 sec. Each /30 sec. Each
Side Plank
Side
Side
Med Ball Twisting Woodchop Throw***
/6 Each Side /6 Each Side
*Perform exercises with 2-5 lbs. dumbbell with 10 sec. rest between exercises **Superset Parallel Squat and Lateral Skater Lunge
***Use 4, 8, 10, 6 lbs. med ball for weeks 1-4 and then repeat for weeks 5-8 Day 2
Week 2
Exercise
Set 1
Set 2
Set 3
Shoulder I,Y,T
/12 Each
/12 Each
Underhand Med Ball Toss*
/6
/6
/6
Split Squat
/10 Each Side /10 Each Side /10 Each Side
Weighted Glute/Ham Raise
/8
/8
/8
Weighted Chin-Ups
/8
/8
/8
DB Incline
/8
/8
/8
Straight-Arm Pulldown
/8
/8
Skullcrushers
/8
/8
EZ-Bar Reverse Curl
/8
/8...
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