Tuesday, October 3, 2017

US Sports Online Strength and Conditioning Baseball Program Sample








3 Day Competitive Baseball Program - Fielder
Sample Client
Week 1




  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set. You may take up to 2 minutes between the harder sets of the Squat, Bench and Deadlift (this includes Rack Deads but not Scoop or Stretch Deadlifts!) exercises.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your training.strengthengine.com workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want! 

    To update or exchange a particular exercise, click on the exercise within your program. Contact your coach for further instructions.

    Please note that exercise videos and descriptions are available to fully registered clients. Click here to register today!


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    1
    Sunday - Workout 1
    Perform the sets listed in your program from left to right
    ExerciseSets
    1Warmup and Stretch5 minutes
    2Squat18@25 lbs, 15@25 lbs
    3Dumbbell Walking Lunge Twists15@10 lbs, 15@10 lbs
    4Leg Extension15@20 lbs, 10@15 lbs
    5Lying Leg Curl15@15 lbs, 10@10 lbs
    6Theraband Internal\External Warmup Rotation (AD)12 reps, 8 reps
    7Dumbbell Bench Press15@25 lbs, 15@20 lbs
    8Push Ups (regular position)18 reps, 18 reps
    9Dumbbell Fly Stretch2 minutes
    10Dumbbell Military Press15@15 lbs, 15@15 lbs
    11Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    12Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    13Cable Triceps Pushdown15@35 lbs, 10@30 lbs
    14Med Ball Overhead Throw (kneeling)6 reps, 4 reps
    15Barbell Standing Forearm Flexion15@15 lbs, 10@15 lbs
    16Dumbbell Seated Forearm Extension15@5 lbs, 10@5 lbs
    17Seated Toe Press15@20 lbs, 10@20 lbs
    18Reverse Crunches28 reps, 28 reps
    19Theraball Weighted Crunches15@10 lbs, 10@5 lbs
    20Plate Twists15@5 lbs, 10@5 lbs




    If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:




    Fully customized workouts, listing: exercises, sets, reps and weights.
    Exercise videos and descriptions demonstrating proper technique for every exercise.
    A built in feedback system and email contact with me anytime.
    Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.
    For more information about my background, fee structure and how to get started, go to:

    US Sports Online Strength and Conditioning

     Just fill out the brief contact form if you would like to get started.


    Contact Me:
    Nathan Lewis 
    US Sports Online Strength and Conditioning


    US Sports Online Strength and Conditioning

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