2014 Baseball Summer Program

8/11/2019 2014 Baseball Summer Program

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Springfield College

Baseball

Summer 2014

Strength Program


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Team,

It was my pleasure working with you this season. We had a great year together and came a very lon

commitment to the weight room. We had an excellent off-season and in-season together and your

season. It is not over though. We have a solid foundation to build from now and it is up to you to kee

summer and have fun, but make sure we are always handling business too.

Attached is an eighteen week, three days per week lifting program. Make sure to get a proper warm

desired gains from the program, consistency and effort are extremely important. Additionally it is cri

based off of the 1 Rep Max (1RM) Testing Numbers of the Front Squat and Deadlift. The Training Ma

lifts. Please estimate a Training Max (95% 1RM) to base those percentages off.

For Example, if your Front Squat 1RM = 300 lbs.

You would take 300 x .95 = 285 lbs.

Front Squat Training Max = 285 lbs.

*Do this for both Front Squat and Deadlift, then write your Training Max in the top left hand corner

Finally, calculate the percentages of each lift off the Training Max.

For Example, the previous calculated Front Squat Training Max = 285 lbs.

Week 1 is 3x8 at 60% Training Max 285 x .60 = 171

The athlete would then perform 3 sets of 8 reps at 171 lbs.

Every fourth week of lifts is a Performance Week for our core lifts where we have an AMAP (as ma

card. We follow the prescribed percentage and do that lift for as many reps as possible. This is done

us to have quantitative numbers to change our training maxs that our percentages are based off. To

Week we simply subtract the number of Reps we achieved during the AMAP set from the Standardstandard can be found in bold on the card each week for that exercise.

[(Reps PerformedStandard) x 5] + Training Max = New Training Max

For example in Phase 1 week 3, an athlete whose Front Squat training max is 285 lbs has an AMAP se

standard for that phase is 8. The next step is to calculate the new training max.

[(128) x 5] + 285 = 305

*305 lbs is the new Training Max to base percentages off of.

If anyone has any questions or concerns feel free to get in touch with me at any point. My email and

summer and continue to work to get Better Every Day!

All the best,

Coach Sean

Sean Conaty, CSCS, USAW, CISSN


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Springfield College

Email: [email protected]

Phone: (845) 796-8548


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May 15, 2014

way. Everyone brought great energy and

ard work really showed during the course of the

p building over the next few months. Enjoy your

-up and activation in before each lift. To see the

itical that each athlete calculates their Training Max

x will be referenced for the percentages of the main

f the lifting card under the appropriate box.

ny as possible) set. This week is indicated on the lift

to evaluate our strength gains as we go, and allows

change are training max after each Performance

for the phase and complete the equation below. The

t at 228 lbs (80%), and performs 12 reps. The

phone number are below. I hope you have a great


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Date:

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x5

x5

x10sec

x5ex5e

x5e

x10

x5e

x10Scap Pushups

Glute Bridges

Open Book

Lateral Hamstring Reach

Lying Leg Kicks

Sigon Squat

Fire Hydrant Series

Prisoner RDL

Cook Squat

Lateral A-Skip

Activation

Butt Kicks

A-Skip

St. Leg Bound

High Knees

Backward Skip

Backward Run

Craddle Walk

Forward Skip

St. Leg Kicks

Spiderman Lunge

Dynamic Warmup

Knee Tucks

Baseball

Day 1


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Date: Date:

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x5e

x5e

x10sec

x5ex5e

x10e

x10

x8

x30secPlank Wall

Additional Sprint / Speed / Conditioning Work

Scap Pushups Glute

Wall Slide Scap P

Quadroped T-Spine Mt. Climber

SL Glute Bridges Mt. Climber (

Sigon Squat Sigon

Fire Hydrant Series Firehydr

SL RDL Prison

Squat to Stand Body Wei

Power Skip for Height 85% Accelerati

Activation

Carioca Right Power Skip Dista

Carioca Left 70% Accelerati

Shuffle Right A-Skip

Shuffle Left Power Skip Heig

Backward Lunge and Reach Lunge and Rea

Alt. Lateral Lunge Inchworm

Piriformis Quad and Reac

Lunge and Twist Figure 4

Backward Skip w/ Arm Circles RDL Airplane

Quad and Lean Elephant Wal

Dynamic Warmup D

Forward Skip w/ Arm Circles Knee Tuck to Lu

Warmup S

Day 2


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x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x10 yds

x5

x10

x10sec

x5ex5e

x5e

x10

x10

x10Slide

ridges

shups

(Feet Inside)

Feet Outside)

Squat

nt Series

er RDL

ght Squat

n

Activation

ce

n

ht

h

h

namic Warmup

ge

ummer Lift

Day 3


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Monday

Date

Exercise % WT R % WT R % WT R

Med Ball 4e 3e 3e

Side Facing Hip Toss 4e 3e 3e

(Feet PLANTED) 4e 3e 3e

Lat Stretch 3x10sec/e 3e 3e

Front Squat 65.0% 0 8 60.0% 0 3 50.0% 0 5

65.0% 0 8 67.5% 0 3 60.0% 0 3

Ankle Mobility 3x10e 65.0% 0 8 72.5% 0 8 70.0% 0 2

65.0% 0 8 72.5% 0 8 75.0% 0 1

65.0% 0 8 72.5% 0 8 80% 0 AMAP

Glute Bridge 10 10 10

(Body Weight) 10 10 10

10 10 10

Pullup 6 6 6

6 6 6

PERFORMANCE

Week 1 Week 2 Week 3

Front Squat Deadlift


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6 6 6

2 DB SL 6e 6e 5e

RDL 6e 6e 5e

6e 6e 5e

NG DB Bench Press 8 8 6

8 8 6

8 8 6

Body Saw 10 10 10

10 10 10

10 10 10


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Wednesday

Date


Med Ball 6 5 5

Slam 6 5 5

6 5 5

Broad Jump 3x3 5 5

(Stick Landing and Reset)

Deadlift 65.0% 0 8 60.0% 0 3 50.0% 0 5

65.0% 0 8 67.5% 0 3 60.0% 0 3

65.0% 0 8 72.5% 0 8 70.0% 0 2

65.0% 0 8 72.5% 0 8 75.0% 0 1

65.0% 0 8 72.5% 0 8 80% 0 AMAP

Bench Y's 8 8 8

8 8 8

8 8 8

1 Arm DB Row 8e 6e 6e

8e 6e 6e

PERFORMANCE


Summer Phase 1

Baseball


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8e 6e 6e

DB Split Squat 6e 6e 5e

6e 6e 5e

6e 6e 5e

Pushup 8 8 10

8 8 10

8 8 10

PB Rollout Hold 10sece 10sece 10sece

10sece 10sece 10sece

10sece 10sece 10sece

Foam Roll/Stretch


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Monday

Date


Med Ball 3e 3e 3e


(Load on 1 Foot) 3e 3e 3e

Lat Stretch 3x10sec/e 3e 3e 3e

Front Squat 40.0% 0 5 70.0% 0 5 65.0% 0 2

50.0% 0 5 70.0% 0 5 77.5% 0 5


70.0% 0 5 77.5% 0 5

70.0% 0 2x5 77.5% 0 5

SL Glute Bridge 8e 8e 8e

(Body Weight) 8e 8e 8e

8e 8e 8e

NG Pullup 6 6 8

6 6 8




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6 6 8

SA SL DB 6e 5e 5e

RDL 6e 5e 5e

6e 5e 5e

Alt. DB Bench Press 6e 5e 5e

6e 5e 5e

6e 5e 5e

Body Saw 10 10 10

10 10 10

10 10 10


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Wednesday

Date


Med Ball 5e 4e 3e

Rotational Slam 5e 4e 3e

5e 4e 3e

Broad Jump 3x3 4e 3e

(Cont./Stick Last One)

Deadlift 40.0% 0 5 70.0% 0 5 65.0% 0 2

50.0% 0 5 70.0% 0 5 77.5% 0 5

60.0% 0 5 70.0% 0 5 77.5% 0 5

70.0% 0 5 77.5% 0 5

70.0% 0 2x5 77.5% 0 5

Scap Pushups 10 10 10

10 10 10

10 10 10

Facepull 10 10 10

10 10 10


Summer Phase 2

Baseball


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10 10 10

DB Step Up 6e 5e 5e

6e 5e 5e

6e 5e 5e

Feet Elevated Pushup 10 10 12

10 10 12

10 10 12

PB Rollout 10 10 10

10 10 10

10 10 10

Foam Roll/Stretch


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Monday

Date


Med Ball 3e 3e 3e

Side Step Throw 3e 3e 3e

(Lateral Bound) 3e 3e 3e

Lat Stretch 3x10sec/e 3e 3e 3e

Front Squat 50.0% 0 5 40.0% 0 5 75.0% 0 3

60.0% 0 3 50.0% 0 5 75.0% 0 3


80.0% 0 1 75.0% 0 3

85.0% 0 AMAP 75.0% 0 3x3



8e 8e 8e

NG Pullup 6 6 6

*add wt 6 6 6

PERFORMANCE




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6 6 6

DB Reverse Lunge 5e 4e 5e

5e 4e 5e

5e 4e 5e

SA DB Bench Press 5e 5e 4e

5e 5e 4e

5e 5e 4e

Pallof Press 10e 10e 10e

10e 10e 10e

10e 10e 10e


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Wednesday

Date


Med Ball 2e 1e 1e

Diagonal Slam 2e 1e 1e

2e 1e 1e

SL Broad Jump 3x3 1e 1e

(1 foot to 2 feet)

Deadlift 50.0% 0 5 40.0% 0 5 75.0% 0 3

60.0% 0 3 50.0% 0 5 75.0% 0 3

70.0% 0 2 60.0% 0 5 75.0% 0 3

80.0% 0 1 75.0% 0 3

85.0% 0 AMAP 75.0% 0 3x3

Wall Slides 10 10 10

10 10 10

10 10 10

Inverted Row 8 8 8

8 8 8

PERFORMANCE


Summer Phase 3

Baseball


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8 8 8

DB Rear Foot Elevated 5e 4e 5e

Split Squat 5e 4e 5e

5e 4e 5e

NG DB Pushup 10 12 12

10 12 12

AMAP AMAP AMAP

PB Rollout 10 10 10

10 10 10

10 10 10

Foam Roll/Stretch


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Monday

Date


Med Ball 3e 3e 3e


(Double Lateral Bound) 3e 3e 3e

3e 3e 3e

Depth Drop 3x1e

Front Squat 70.0% 0 1 50.0% 0 5 40.0% 0 5

77.5% 0 1 60.0% 0 3 50.0% 0 5


82.5% 0 3 80.0% 0 1

82.5% 0 2x3 90.0% 0 AMAP



10 10 10

Pullup 5 5 5

*add wt 5 5 5

PERFORMANCE




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5 5 5

PB Leg Curl 8 8 8

8 8 8

8 8 8

Wt. Pushup 6 6 6

6 6 6

6 AMAP 6

Pallof Hold + Press 10e 10e 10e

10e 10e 10e

10e 10e 10e


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Wednesday

Date


Med Ball 6 6 5

Chest Pass 6 6 5

6 6 5

Lateral Bound 3x4e 6 5

Deadlift 70.0% 0 1 50.0% 0 5 40.0% 0 5

77.5% 0 1 60.0% 0 3 50.0% 0 5

82.5% 0 3 70.0% 0 2 60.0% 0 5

82.5% 0 3 80.0% 0 1

82.5% 0 2x3 90.0% 0 AMAP

Scap Pushups 10 10 10

10 10 10

10 10 10

Barbell Row 5 5 5

5 5 5

PERFORMANCE


Summer Phase 4

Baseball


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5 5 5

DB Forward Lunge 5e 5e 4e

5e 5e 4e

5e 5e 4e

1/2 Kneeling 6 5 5

2 DB Press 6 5 5

6 5 5

PB Rollout 10 10 10

10 10 10

10 10 10

Foam Roll/Stretch


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Monday

Date


Med Ball 3e 3e 3e


(Reactive) 3e 3e 3e

3e 3e 3e

Depth Drop 3x1e

Front Squat 70.0% 0 5 50.0% 0 2 50.0% 0 5

70.0% 0 5 60.0% 0 2 60.0% 0 3


70.0% 0 5 80.0% 0 5 80.0% 0 1

70.0% 0 2x5 90.0% 0 2x5 85% 0 AMAP



10 10 10

1/2 Kneeling Pulldown 10 10 10

10 10 10

PERFORMANCE




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10 10 10

SA SL DB RDL 5e 5e 4e

5e 5e 4e

5e 5e 4e

NG DB Bench 5 5 5

5 5 5

5 5 5

Ab Wheel Rollout 10 10 10

10 10 10

10 10 10


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Wednesday

Date


Med Ball 2e 1e 1e

Overhead Step Slam 2e 1e 1e

2e 1e 1e

Lateral Bound 4x4e 1e 1e

Deadlift 70.0% 0 5 50.0% 0 2 50.0% 0 5

70.0% 0 5 60.0% 0 2 60.0% 0 3

70.0% 0 5 70.0% 0 5 70.0% 0 2

70.0% 0 5 80.0% 0 5 80.0% 0 1

70.0% 0 2x5 90.0% 0 2x5 85% 0 AMAP

Bench Y's 10 10 10

10 10 10

10 10 10

Head Supported 8 8 6

2 DB Row 8 8 6

PERFORMANCE


Summer Phase 5

Baseball


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8 8 6

Goblet Lateral Lunge 5e 5e 4e

5e 5e 4e

5e 5e 4e

Pushup 6 8 8

(5 sec Lower) 6 8 8

*Elbows In 6 8 8

Farmers Carry 15yd 15yd 15yd

15yd 15yd 15yd

15yd 15yd 15yd

Foam Roll/Stretch


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Monday

Date


Med Ball 3e 3e 3e


3e 3e 3e

3e 3e 3e

Depth Drop 3x1e

Front Squat 40.0% 0 5 75.0% 0 3 70.0% 0 1

50.0% 0 5 75.0% 0 3 77.5% 0 1


75.0% 0 3 82.5% 0 3

75.0% 0 3x3 82.5% 0 2x3



8e 8e 8e

NG Pullup 6 6 6

*add wt 6 6 6




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6 6 6

BB SL RDL 5e 4e 4e

5e 4e 4e

5e 4e 4e

SA NG DB Bench 5e 4e 4e

5e 4e 4e

5e 4e 4e

Body Saw 10 10 10

10 10 10

10 10 10


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Wednesday

Date


KB Swing 8 6 6

8 6 6

8 6 6

Broad Jump 4x4 6 6

Deadlift 40.0% 0 5 75.0% 0 3 70.0% 0 1

50.0% 0 5 75.0% 0 3 77.5% 0 1

60.0% 0 5 75.0% 0 3 82.5% 0 3

75.0% 0 3 82.5% 0 3

75.0% 0 3x3 82.5% 0 2x3

Ant. Wall Slides 10 10 10

10 10 10

10 10 10

1 Arm DB Row 6e 5e 5e

6e 5e 5e


Summer Phase 6

Baseball


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6e 5e 5e

DB Forward Lunge 6e 5e 5e

6e 5e 5e

6e 5e 5e

Ft. Elevated Pushup 10 12 12

10 12 12

10 12 12

Farmers Carry 15yd 15yd 15yd

*Heavy 15yd 15yd 15yd

15yd 15yd 15yd

Foam Roll/Stretch


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10. Review your principles

4. Include healthy fats (olive oil, nuts, avacodo) whenever possible

5. Eat your starchy carbs (whole grains, sweet potato, whole bread, whole wheatpasta, etc) around periods of activity (before and/or after a lift or conditioning

6. When you are inactive, remember to eat your calories instead of drinking them

7. Eat natural foods instead of supplements and/or processed foods whenever

possible

8. Plan ahead! Prepare meals and snacks in advance

9. Stay active!

3. Eat veggies and/or fruits with every meal

Summer Stay ean Principles

Springfield College Strength & Conditioning

Healthy Eating Principles

1. Eat a balanced, moderately-sized meal every two to four hours

2. Eat a lean protein (chicken, turkey, lean beef, egg beaters, cottage cheestetc)

during each meal (1 palm size for females, 2 palm size for males)


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Documents

2014 Baseball Summer Program