Who and What This Rowing Program Is For

This six day a week training program is for the beginner to intermediate rower with an athletic background who is in moderate to advanced physical condition. Most of the workouts are sixty minutes or longer with varied intensities.

Rowing is a demanding full-body workout. The goal of this particular training plan is to build a solid fitness base, increase strength and stamina, and to improve your overall 500m to 2,000m rowing ergometer scores.

How to Maximize Your Progress

The training plan is coded by varying degrees of intensity. Don’t skip around or pick and choose workouts. The order of the workouts is important for recovery and to achieve your maximum potential on the “testing” workouts.

Monitor your heart rate and/or perceived effort daily to properly follow the training plan. If you become sick, too run down, or need to take a day off, then do it. Listen to your body. Once you feel better, re-enter the training cycle with at least one easier day before jumping into a higher intensity workout.

How to Set up the Rowing Ergometer

Setting the drag factor (sometimes referred to as the damper setting) is the most important step in making sure the erg is properly set up. The damper controls how much air flows into the cage. On most ergs, the damper can be set to a value of 1-10 (1 = lowest drag factor and 10 = highest drag factor).

Think of the damper setting or drag factor as similar to a bicycle gearing. The damper affects how rowing feels, but does not directly affect the resistance. Many people believe that a higher damper setting will equate to a higher intensity level or resistance, but the intensity of your workout is controlled only by how hard you work.

If you are healthy and in good condition, we recommend setting a drag factor in the range of 110-120. Every erg is a little different (differences in temperature, elevation, and dust on the flywheel can all effect drag factor), but on most machines 110-120 drag factor will fall somewhere along level 4-6 on the damper setting.

Setting the Drag Factor (Adjust the Damper Setting)

1. Go to Menu
2. Select “More Options”
3. Select “Drag Factor”
4. Start rowing and a number will appear on the screen; adjust the lever up or down until desired drag factor is achieved. Typically, you’ll want a drag factor of 110-120.

Now you are ready to set up the workout. It will be tough, you will get tired, but you’ll also get fit and fast. Just keep rowing.

Here is a sample workout week (week one in this case). Be sure to download the full program for the complete notes and explanations of abbreviations.

Click to Download the Full 12-Week Program as an Excel File

For more information on these workouts, read the full introduction here.

The post 12 Weeks to Faster Rowing Times appeared first on Breaking Muscle.

Explosive and Absolute Strength for Cross Country Runners

While it may be obvious that distance runners need exceptional endurance, there are other skills and physical characteristics that are required to raise an athlete from “finisher” to “winner.”

Cross country running takes place over varied surfaces under a variety of conditions during the autumn and winter, making stability a key attribute. Research has shown that strength is also of great importance to endurance runners. Finally, the ability to produce copious amounts of power on demand (explosive strength) helps when sprinting is required.

This twelve-week program is designed to foster these attributes while maintaining a high level of safety for the trainee, and is appropriate for high-school and older athletes.

Getting Started – Determine Your One-Rep Max (1RM)

Begin by determining your one-rep max. There are different ways to do this, but one of the safest is by calculation. Follow this link, perform the exercises listed in the program, and plug in the load and reps to determine your 1RM for the program. The link provided also calculates all the percentages you’ll need for this program.

Be sure to record your 1RM for all exercises so you can compare later in the program. If you aren’t progressing, you’ll want to know.

Loading Scheme for Weeks 7-12

Week 7 weights are based off 80% of 1RM
Week 8 weights are based off 65% of 1RM
Week 9 weights are based off 70% of 1RM
Week 10 weights are based off 55% of 1RM
Week 11 weights are based off 80% of 1RM

The Training Program

Notes:

1. Glute-ham raises are one set to exhaustion. Lunges are one set to exhaustion per leg.

2. If you miss any reps during week eleven, your weight doesn’t progress no matter what you lift during test week.

3. There is no linear progression during sets. All sets use the same load for each workout.

The post Sport Specific Workouts: Cross-Country Running – Weeks 7-12 appeared first on Breaking Muscle.

Explosive and Absolute Strength for Cross Country Runners

While it may be obvious that distance runners need exceptional endurance, there are other skills and physical characteristics that are required to raise an athlete from “finisher” to “winner.”

Cross country running takes place over varied surfaces under a variety of conditions during the autumn and winter, making stability a key attribute. Research has shown that strength is also of great importance to endurance runners. Finally, the ability to produce copious amounts of power on demand (explosive strength) helps when sprinting is required.

This twelve-week program is designed to foster these attributes while maintaining a high level of safety for the trainee, and is appropriate for high-school and older athletes.

Getting Started – Determine Your One-Rep Max (1RM)

Begin by determining your one-rep max. There are different ways to do this, but one of the safest is by calculation. Follow this link, perform the exercises listed in the program, and plug in the load and reps to determine your 1RM for the program. The link provided also calculates all the percentages you’ll need for this program.

Be sure to record your 1RM for all exercises so you can compare later in the program. If you aren’t progressing, you’ll want to know.

Loading Scheme for the First Six Weeks

Week 1: 80% of 1RM

Week 2: 65% of 1RM
Week 3 :70% of 1RM
Week 4 :55% of 1RM
Week 5 :80% of 1RM

Week 6: Test Week – Re-test your 1RMs

The Training Program

Notes:

1. Glute-ham raises are one set to exhaustion. Lunges are one set to exhaustion per leg.

2. If you miss any reps during week five, your weight doesn’t progress no matter what you lift during test week.

3. There is no linear progression during sets. All sets use the same load for each workout.

The post Sport Specific Workouts: Cross-Country Running – Weeks 1-6 appeared first on Breaking Muscle.

For the purposes of this particular baseball in-season training program, we’ll be looking at two sessions per week. The workouts will be posted on Wednesdays and Fridays, but you can do them on the days most appropriate for your training schedule. If you’d like to learn more about this program, you can read my article here.

Again, no matter what is planned on paper, the athlete needs to address his or her needs on a day-to-day basis and adapt accordingly. I hope this program helps you maintain your gains from the off-season and also improve your game!

Phase 3

Phase 3 of this baseball in-season program coincides with the last month or two of the baseball season. We are now at a point in the season where recovery and staying injury free are even more important. Whether you have the potential to compete in the playoffs or not, you still want to finish the regular season on a high note. There will be a lower volume of plyometric and medicine ball exercises with more focus on recovery and mobility during Phase 3. We are not looking to introduce a lot of new exercises at this point. Consistency is more important than variability. Again, no matter what is planned on paper, the athlete needs to address his needs on a day-to-day basis and adapt accordingly.

Week 12, Day 2

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

• Quadruped Reach Throughs – 2 x 6 each
• Scapular Punches with Band – 2 x 10
• 90/90 Stretch – Bottom Leg Straight – 2 x 6 each
• No Money Drill on Foam Roller – 2 x 12

Quadruped Reach Throughs

Scapular Punches with Band

90/90 Stretch, Bottom Leg Straight

No Money Drill on Foam Roller

Dynamic Warm-up

• Reverse Lunge with Twist – 1 x 10 yards
• Quad Stretch with Toe Touch – 1 x 10 yards
• World’s Greatest Stretch – 1 x 10 yards
• Inch Worms – 1 x 10 yards
• Lateral Lunge – 1 x 10 yards each direction

Reverse Lunge with Twist

Quad Stretch with Toe Touch

World’s Greatest Stretch

Inchworm

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset. If an exercise is listed by itself, then there is no superset. Complete one set of that exercise, rest, then complete the next set.

• Rotational Medicine Ball Throw – 3 x 6; non-dominant side only
• Foam Roll – Supine – 2 x 60 seconds

• Goblet Squat – 3 x 8
• Stability Ball Push-up – 2 x 10

• DB RDL – 3 x 6
• Seated Cable Row – 2 x 8

• TRX Plank – 2 x 60 seconds

Static Stretching

• Hamstrings – 1 x 60 seconds each
• Groin – 1 x 60 seconds each
• Piriformis Stretch – 1 x 60 seconds each
• Hip Flexor Stretch – 1 x 60 seconds each
• Calves – 1 x 60 seconds each

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

The post Sport Specific: In-Season Baseball – Week 12, Day 2 appeared first on Breaking Muscle.

For the purposes of this particular baseball in-season training program, we’ll be looking at two sessions per week. The workouts will be posted on Wednesdays and Fridays, but you can do them on the days most appropriate for your training schedule. If you’d like to learn more about this program, you can read my article here.

Again, no matter what is planned on paper, the athlete needs to address his or her needs on a day-to-day basis and adapt accordingly. I hope this program helps you maintain your gains from the off-season and also improve your game!

Phase 3

Phase 3 of this baseball in-season program coincides with the last month or two of the baseball season. We are now at a point in the season where recovery and staying injury free are even more important. Whether you have the potential to compete in the playoffs or not, you still want to finish the regular season on a high note. There will be a lower volume of plyometric and medicine ball exercises with more focus on recovery and mobility during Phase 3. We are not looking to introduce a lot of new exercises at this point. Consistency is more important than variability. Again, no matter what is planned on paper, the athlete needs to address his needs on a day-to-day basis and adapt accordingly.

Week 12, Day 1

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

• Quadruped Rotations – 2 x 6 each
• 90/90 Stretch – 2 x 6 each
• Shoulder Extension with band – 2 x 10
• Shoulder Flexion with band – 2 x 10

Quadruped Rotations

90/90 Stretch

Shoulder Extension with Band

Shoulder Flexion with Band

Dynamic Warm-up

• Reverse Lunge with Twist – 1 x 10 yards
• Quad Stretch with Toe Touch – 1 x 10 yards
• World’s Greatest Stretch – 1 x 10 yards
• Inch Worms – 1 x 10 yards
• Lateral Lunge – 1 x 10 yards each direction

Reverse Lunge with Twist

Quad Stretch with Toe Touch

World’s Greatest Stretch

Inchworm

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset. If an exercise is listed by itself, then there is no superset. Complete one set of that exercise, rest, then complete the next set.

• Trap Bar Deadlift – 3 x 5
• Kneeling Hip Flexor Stretch – 2 x 60 seconds each leg

• DB Lateral Lunge – 2 x 6 each
• TRX Low Row – 2 x 12

• 1-leg Glute Bridge – 2 x 8 each
• Standing 1-arm Cable Row – 2 x 8 each arm

• Plank – 2 x 60 seconds

Static Stretching

• Hamstrings – 1 x 60 seconds each
• Groin – 1 x 60 seconds each
• Piriformis Stretch – 1 x 60 seconds each
• Hip Flexor Stretch – 1 x 60 seconds each
• Calves – 1 x 60 seconds each

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

The post Sport Specific: In-Season Baseball – Week 12, Day 1 appeared first on Breaking Muscle.

For the purposes of this particular baseball in-season training program, we’ll be looking at two sessions per week. The workouts will be posted on Wednesdays and Fridays, but you can do them on the days most appropriate for your training schedule. If you’d like to learn more about this program, you can read my article here.

Again, no matter what is planned on paper, the athlete needs to address his or her needs on a day-to-day basis and adapt accordingly. I hope this program helps you maintain your gains from the off-season and also improve your game!

Phase 3

Phase 3 of this baseball in-season program coincides with the last month or two of the baseball season. We are now at a point in the season where recovery and staying injury free are even more important. Whether you have the potential to compete in the playoffs or not, you still want to finish the regular season on a high note. There will be a lower volume of plyometric and medicine ball exercises with more focus on recovery and mobility during Phase 3. We are not looking to introduce a lot of new exercises at this point. Consistency is more important than variability. Again, no matter what is planned on paper, the athlete needs to address his needs on a day-to-day basis and adapt accordingly.

Week 11, Day 2

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

• Quadruped Reach Throughs – 2 x 6 each
• Scapular Punches with Band – 2 x 10
• 90/90 Stretch – Bottom Leg Straight – 2 x 6 each
• No Money Drill on Foam Roller – 2 x 12

Quadruped Reach Throughs

Scapular Punches with Band

90/90 Stretch, Bottom Leg Straight

No Money Drill on Foam Roller

Dynamic Warm-up

• Reverse Lunge with Twist – 1 x 10 yards
• Quad Stretch with Toe Touch – 1 x 10 yards
• World’s Greatest Stretch – 1 x 10 yards
• Inch Worms – 1 x 10 yards
• Lateral Lunge – 1 x 10 yards each direction

Reverse Lunge with Twist

Quad Stretch with Toe Touch

World’s Greatest Stretch

Inchworm

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset. If an exercise is listed by itself, then there is no superset. Complete one set of that exercise, rest, then complete the next set.

• Rotational Medicine Ball Throw – 3 x 6; non-dominant side only
• Foam Roll – Supine – 2 x 60 seconds

• Goblet Squat – 3 x 8
• Stability Ball Push-up – 2 x 10

• DB RDL – 3 x 6
• Seated Cable Row – 2 x 8

• TRX Plank – 2 x 60 seconds

Static Stretching

• Hamstrings – 1 x 60 seconds each
• Groin – 1 x 60 seconds each
• Piriformis Stretch – 1 x 60 seconds each
• Hip Flexor Stretch – 1 x 60 seconds each
• Calves – 1 x 60 seconds each

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

The post Sport Specific: In-Season Baseball – Week 11, Day 2 appeared first on Breaking Muscle.

For the purposes of this particular baseball in-season training program, we’ll be looking at two sessions per week. The workouts will be posted on Wednesdays and Fridays, but you can do them on the days most appropriate for your training schedule. If you’d like to learn more about this program, you can read my article here.

Again, no matter what is planned on paper, the athlete needs to address his or her needs on a day-to-day basis and adapt accordingly. I hope this program helps you maintain your gains from the off-season and also improve your game!

Phase 3

Phase 3 of this baseball in-season program coincides with the last month or two of the baseball season. We are now at a point in the season where recovery and staying injury free are even more important. Whether you have the potential to compete in the playoffs or not, you still want to finish the regular season on a high note. There will be a lower volume of plyometric and medicine ball exercises with more focus on recovery and mobility during Phase 3. We are not looking to introduce a lot of new exercises at this point. Consistency is more important than variability. Again, no matter what is planned on paper, the athlete needs to address his needs on a day-to-day basis and adapt accordingly.

Week 11, Day 1

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

• Quadruped Rotations – 2 x 6 each
• 90/90 Stretch – 2 x 6 each
• Shoulder Extension with band – 2 x 10
• Shoulder Flexion with band – 2 x 10

Quadruped Rotations

90/90 Stretch

Shoulder Extension with Band

Shoulder Flexion with Band

Dynamic Warm-up

• Reverse Lunge with Twist – 1 x 10 yards
• Quad Stretch with Toe Touch – 1 x 10 yards
• World’s Greatest Stretch – 1 x 10 yards
• Inch Worms – 1 x 10 yards
• Lateral Lunge – 1 x 10 yards each direction

Reverse Lunge with Twist

Quad Stretch with Toe Touch

World’s Greatest Stretch

Inchworm

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset. If an exercise is listed by itself, then there is no superset. Complete one set of that exercise, rest, then complete the next set.

• Trap Bar Deadlift – 3 x 5
• Kneeling Hip Flexor Stretch – 2 x 60 seconds each leg

• DB Lateral Lunge – 2 x 6 each
• TRX Low Row – 2 x 12

• 1-leg Glute Bridge – 2 x 8 each
• Standing 1-arm Cable Row – 2 x 8 each arm

• Plank – 2 x 60 seconds

Static Stretching

• Hamstrings – 1 x 60 seconds each
• Groin – 1 x 60 seconds each
• Piriformis Stretch – 1 x 60 seconds each
• Hip Flexor Stretch – 1 x 60 seconds each
• Calves – 1 x 60 seconds each

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

The post Sport Specific: In-Season Baseball – Week 11, Day 1 appeared first on Breaking Muscle.

For the purposes of this particular baseball in-season training program, we’ll be looking at two sessions per week. The workouts will be posted on Wednesdays and Fridays, but you can do them on the days most appropriate for your training schedule. If you’d like to learn more about this program, you can read my article here.

Again, no matter what is planned on paper, the athlete needs to address his or her needs on a day-to-day basis and adapt accordingly. I hope this program helps you maintain your gains from the off-season and also improve your game!

Phase 3

Phase 3 of this baseball in-season program coincides with the last month or two of the baseball season. We are now at a point in the season where recovery and staying injury free are even more important. Whether you have the potential to compete in the playoffs or not, you still want to finish the regular season on a high note. There will be a lower volume of plyometric and medicine ball exercises with more focus on recovery and mobility during Phase 3. We are not looking to introduce a lot of new exercises at this point. Consistency is more important than variability. Again, no matter what is planned on paper, the athlete needs to address his needs on a day-to-day basis and adapt accordingly.

Week 10, Day 2

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

• Quadruped Reach Throughs – 2 x 6 each
• Scapular Punches with Band – 2 x 10
• 90/90 Stretch – Bottom Leg Straight – 2 x 6 each
• No Money Drill on Foam Roller – 2 x 12

Quadruped Reach Throughs

Scapular Punches with Band

90/90 Stretch, Bottom Leg Straight

No Money Drill on Foam Roller

Dynamic Warm-up

• Reverse Lunge with Twist – 1 x 10 yards
• Quad Stretch with Toe Touch – 1 x 10 yards
• World’s Greatest Stretch – 1 x 10 yards
• Inch Worms – 1 x 10 yards
• Lateral Lunge – 1 x 10 yards each direction

Reverse Lunge with Twist

Quad Stretch with Toe Touch

World’s Greatest Stretch

Inchworm

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset. If an exercise is listed by itself, then there is no superset. Complete one set of that exercise, rest, then complete the next set.

• Rotational Medicine Ball Throw – 3 x 6; non-dominant side only
• Foam Roll – Supine – 2 x 60 seconds

• Goblet Squat – 3 x 8
• Stability Ball Push-up – 2 x 10

• DB RDL – 3 x 6
• Seated Cable Row – 2 x 8

• TRX Plank – 2 x 60 seconds

Static Stretching

• Hamstrings – 1 x 60 seconds each
• Groin – 1 x 60 seconds each
• Piriformis Stretch – 1 x 60 seconds each
• Hip Flexor Stretch – 1 x 60 seconds each
• Calves – 1 x 60 seconds each

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

The post Sport Specific: In-Season Baseball – Week 10, Day 2 appeared first on Breaking Muscle.

For the purposes of this particular baseball in-season training program, we’ll be looking at two sessions per week. The workouts will be posted on Wednesdays and Fridays, but you can do them on the days most appropriate for your training schedule. If you’d like to learn more about this program, you can read my article here.

Again, no matter what is planned on paper, the athlete needs to address his or her needs on a day-to-day basis and adapt accordingly. I hope this program helps you maintain your gains from the off-season and also improve your game!

Phase 3

Phase 3 of this baseball in-season program coincides with the last month or two of the baseball season. We are now at a point in the season where recovery and staying injury free are even more important. Whether you have the potential to compete in the playoffs or not, you still want to finish the regular season on a high note. There will be a lower volume of plyometric and medicine ball exercises with more focus on recovery and mobility during Phase 3. We are not looking to introduce a lot of new exercises at this point. Consistency is more important than variability. Again, no matter what is planned on paper, the athlete needs to address his needs on a day-to-day basis and adapt accordingly.

Week 10, Day 1

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

• Quadruped Rotations – 2 x 6 each
• 90/90 Stretch – 2 x 6 each
• Shoulder Extension with band – 2 x 10
• Shoulder Flexion with band – 2 x 10

Quadruped Rotations

90/90 Stretch

Shoulder Extension with Band

Shoulder Flexion with Band

Dynamic Warm-up

• Reverse Lunge with Twist – 1 x 10 yards
• Quad Stretch with Toe Touch – 1 x 10 yards
• World’s Greatest Stretch – 1 x 10 yards
• Inch Worms – 1 x 10 yards
• Lateral Lunge – 1 x 10 yards each direction

Reverse Lunge with Twist

Quad Stretch with Toe Touch

World’s Greatest Stretch

Inchworm

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset. If an exercise is listed by itself, then there is no superset. Complete one set of that exercise, rest, then complete the next set.

• Trap Bar Deadlift – 3 x 5
• Kneeling Hip Flexor Stretch – 2 x 60 seconds each leg

• DB Lateral Lunge – 2 x 6 each
• TRX Low Row – 2 x 12

• 1-leg Glute Bridge – 2 x 8 each
• Standing 1-arm Cable Row – 2 x 8 each arm

• Plank – 2 x 60 seconds

Static Stretching

• Hamstrings – 1 x 60 seconds each
• Groin – 1 x 60 seconds each
• Piriformis Stretch – 1 x 60 seconds each
• Hip Flexor Stretch – 1 x 60 seconds each
• Calves – 1 x 60 seconds each

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

The post Sport Specific: In-Season Baseball – Week 10, Day 1 appeared first on Breaking Muscle.

For the purposes of this particular baseball in-season training program, we’ll be looking at two sessions per week. The workouts will be posted on Wednesdays and Fridays, but you can do them on the days most appropriate for your training schedule. If you’d like to learn more about this program, you can read my article here.

Again, no matter what is planned on paper, the athlete needs to address his or her needs on a day-to-day basis and adapt accordingly. I hope this program helps you maintain your gains from the off-season and also improve your game!

Phase 3

Phase 3 of this baseball in-season program coincides with the last month or two of the baseball season. We are now at a point in the season where recovery and staying injury free are even more important. Whether you have the potential to compete in the playoffs or not, you still want to finish the regular season on a high note. There will be a lower volume of plyometric and medicine ball exercises with more focus on recovery and mobility during Phase 3. We are not looking to introduce a lot of new exercises at this point. Consistency is more important than variability. Again, no matter what is planned on paper, the athlete needs to address his needs on a day-to-day basis and adapt accordingly.

Week 9, Day 2

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

• Quadruped Reach Throughs – 2 x 6 each
• Scapular Punches with Band – 2 x 10
• 90/90 Stretch – Bottom Leg Straight – 2 x 6 each
• No Money Drill on Foam Roller – 2 x 12

Quadruped Reach Throughs

Scapular Punches with Band

90/90 Stretch, Bottom Leg Straight

No Money Drill on Foam Roller

Dynamic Warm-up

• Reverse Lunge with Twist – 1 x 10 yards
• Quad Stretch with Toe Touch – 1 x 10 yards
• World’s Greatest Stretch – 1 x 10 yards
• Inch Worms – 1 x 10 yards
• Lateral Lunge – 1 x 10 yards each direction

Reverse Lunge with Twist

Quad Stretch with Toe Touch

World’s Greatest Stretch

Inchworm

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset. If an exercise is listed by itself, then there is no superset. Complete one set of that exercise, rest, then complete the next set.

• Rotational Medicine Ball Throw – 3 x 6; non-dominant side only
• Foam Roll – Supine – 2 x 60 seconds

• Goblet Squat – 3 x 8
• Stability Ball Push-up – 2 x 10

• DB RDL – 3 x 6
• Seated Cable Row – 2 x 8

• TRX Plank – 2 x 60 seconds

Static Stretching

• Hamstrings – 1 x 60 seconds each
• Groin – 1 x 60 seconds each
• Piriformis Stretch – 1 x 60 seconds each
• Hip Flexor Stretch – 1 x 60 seconds each
• Calves – 1 x 60 seconds each

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

The post Sport Specific: In-Season Baseball – Week 9, Day 2 appeared first on Breaking Muscle.

For the purposes of this particular baseball in-season training program, we’ll be looking at two sessions per week. The workouts will be posted on Wednesdays and Fridays, but you can do them on the days most appropriate for your training schedule. If you’d like to learn more about this program, you can read my article here.

Again, no matter what is planned on paper, the athlete needs to address his or her needs on a day-to-day basis and adapt accordingly. I hope this program helps you maintain your gains from the off-season and also improve your game!

Phase 3

Phase 3 of this baseball in-season program coincides with the last month or two of the baseball season. We are now at a point in the season where recovery and staying injury free are even more important. Whether you have the potential to compete in the playoffs or not, you still want to finish the regular season on a high note. There will be a lower volume of plyometric and medicine ball exercises with more focus on recovery and mobility during Phase 3. We are not looking to introduce a lot of new exercises at this point. Consistency is more important than variability. Again, no matter what is planned on paper, the athlete needs to address his needs on a day-to-day basis and adapt accordingly.

Week 9, Day 1

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

• Quadruped Rotations – 2 x 6 each
• 90/90 Stretch – 2 x 6 each
• Shoulder Extension with band – 2 x 10
• Shoulder Flexion with band – 2 x 10

Quadruped Rotations

90/90 Stretch

Shoulder Extension with Band

Shoulder Flexion with Band

Dynamic Warm-up

• Reverse Lunge with Twist – 1 x 10 yards
• Quad Stretch with Toe Touch – 1 x 10 yards
• World’s Greatest Stretch – 1 x 10 yards
• Inch Worms – 1 x 10 yards
• Lateral Lunge – 1 x 10 yards each direction

Reverse Lunge with Twist

Quad Stretch with Toe Touch

World’s Greatest Stretch

Inchworm

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset. If an exercise is listed by itself, then there is no superset. Complete one set of that exercise, rest, then complete the next set.

• Trap Bar Deadlift – 3 x 5
• Kneeling Hip Flexor Stretch – 2 x 60 seconds each leg

• DB Lateral Lunge – 2 x 6 each
• TRX Low Row – 2 x 12

• 1-leg Glute Bridge – 2 x 8 each
• Standing 1-arm Cable Row – 2 x 8 each arm

• Plank – 2 x 60 seconds

Static Stretching

• Hamstrings – 1 x 60 seconds each
• Groin – 1 x 60 seconds each
• Piriformis Stretch – 1 x 60 seconds each
• Hip Flexor Stretch – 1 x 60 seconds each
• Calves – 1 x 60 seconds each

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

The post Sport Specific: In-Season Baseball – Week 9, Day 1 appeared first on Breaking Muscle.

For the purposes of this particular baseball in-season training program, we’ll be looking at two sessions per week. The workouts will be posted on Wednesdays and Fridays, but you can do them on the days most appropriate for your training schedule. If you’d like to learn more about this program, you can read my article here.

Again, no matter what is planned on paper, the athlete needs to address his or her needs on a day-to-day basis and adapt accordingly. I hope this program helps you maintain your gains from the off-season and also improve your game!

Phase 2
As we approach the middle of the season, each athlete really needs to evaluate his particular needs. Are his strength levels staying consistent? Is he picking up nagging bumps, bruises, or injuries? Is he better suited to limit his strength training volume and focus on his recovery methods, or can he still work in some strength exercises? Whatever is designed on paper must be easily adaptable to the athlete’s changing needs as the season wears on.

Week 8, Day 2

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

• 1-leg Glute Bridge – 2 x 10 reps each
• Throwing Deceleration with Band – 2 x 10 each
• 90/90 Stretch – Bottom Leg Straight – 2 x 6 each
• No Money Drill on Foam Roller – 2 x 12

Throwing Deceleration with band

90/90Stretch with Bottom Leg Straight

No Money Drill

Dynamic Warm-up

Reverse Lunge with Twist – 1 x 10 yards

• Quad Stretch with Toe Touch – 1 x 10 yards
• World’s Greatest Stretch – 1 x 10 yards
• Inch Worms – 1 x 10 yards
• Lateral Lunge – 1 x 10 yards each direction

Reverse Lunge with Twist

Quad Stretch with Toe Touch

World’s Greatest Stretch

Inch Worm

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset. If an exercise is listed by itself, then there is no superset. Complete one set of that exercise, rest, then complete the next set.

• 45 Degree Lateral Bound – 3 x 5 each leg
• Rotational Medicine Ball Slam – 3 x 8 (4 each side)

• Front Squat – 3 x 5
• 1-Arm Alternating DB Bench Press (or Push-up variation) – 2 x 8 each

• 1-leg DB RDL – 3 x 6 each
• Seated Cable Row – 2 x 10

• Pallof Press – 2 x 4 reps each side; 5 second hold each rep

Static Stretching

• Hamstrings – 1 x 60 seconds each
• Groin – 1 x 60 seconds each
• Piriformis Stretch – 1 x 60 seconds each
• Hip Flexor Stretch – 1 x 60 seconds each
• Calves – 1 x 60 seconds each

Foam Roll

• Glutes – 1 x 60 seconds each side
• IT Band – 1 x 60 seconds each side
• Quads – 1 x 60 seconds each side
• Groin – 1 x 60 seconds each side
• Hip Flexor/TFL – 1 x 60 seconds each side
• Mid/Upper Back – 1 x 60 seconds each side

The post Sport Specific: In-Season Baseball – Week 8, Day 2 appeared first on Breaking Muscle.