Baseball Pre-Season Mesocycle .docx - Monday Lower Body...

  • No School
  • AA 1
  • nathandavila9
  • 20

This preview shows page 1 - 6 out of 20 pages.

Monday Lower Body Front Barbell Squat 70% 1RM Sets: 5 Reps: 10 Set – 30 seconds Rest – 2 minutes Total: 12.5 minutes Bulgarian Split Squat 65% 1RM Sets: 3 Reps: 12 - each leg Set – 30 sec. – each leg = 60 sec. Rest 2 minutes Total: 9 minutes Straight Leg Deadlift 75% 1RM Sets: 5 Reps: 6 Set – 20 seconds Rest 90 seconds Total: 9.17 minutes Barbell Hip Thrust 65% 1RM Set: 4 Reps: 12 Set – 30 seconds Rest 2 minutes Total: 10 minutes Swiss Ball Leg Curl Set: 3 Reps: 15 Set – 45 seconds Rest 60 seconds Total: 5.25 minutes Standing Calf Raise 65% 1RM Set: 4 Reps: 15 Set – 45 seconds Rest 1 minutes Total: 7 minutes
Image of page 1
Total Workout: 52.92 minutes Tuesday Chest and Back Barbell Flat Bench Press 65% 1RM Set: 5 Reps: 10 Set – 30 seconds Rest 1 minute Total: 7.5 minutes Pullups (Bodyweight) Set: 5 Reps: 12 Set – 36 seconds Rest 90 seconds Total: 10.5 minutes Decline Barbell Bench Press 70% 1RM Set – 4 Reps: 8 Set – 30 seconds Rest: 60 seconds Total: 6 minutes Seated Cable Rows 70% 1RM Set – 4 Reps: 6 Set – 15 Rest 2 minutes Total: 9 minutes Incline Dumbbell Chest Press 60% 1RM (Going light, due to risk of injury with higher weight) Set: 3 Reps: 12 Set – 30 seconds Rest 90 seconds Total: 6 minutes Single Arm Dumbbell Row 75% 1RM Set: 4 Reps: 8 each arm Set – 15 seconds each arm = 30 seconds Rest 90 seconds
Image of page 2
Total: 8 minutes Chest Cable Fly 55% 1RM Set: 4 Reps: 15 Set – 45 seconds Rest 2 minutes Total: 11 minutes Total Workout: 58 minutes Wednesday Rest Thursday Lower Body and Core Hex Bar Deadlift 80% of 1RM Sets: 5 Reps: 5 Set 30 seconds Rest 2 min in between each set. Time: 13 min Dumbbell Lunges 65% of 1RM Sets: 4 Reps: 10 30 seconds each leg Rest 90 seconds in between each set Time: 9 min Hamstring Curl Sets: 5 Reps: 12 Set 40 seconds (control throughout the movement) Rest 60 seconds in between each set Time: 8.3 min Leg Extensions 65% 1RM because athlete is only using one leg Sets: 4 Reps: 12 Set 30 seconds Rest 2 min. Time: 10 min Standing Calf Raises 60% 1RM Sets: 4 Reps: 15-Tempo (2 seconds down, 1 seconds up)
Image of page 3
Set- 45 seconds Rest 60 seconds in between each set Time: 7 minutes Seated Calf Raises 70% 1RM Sets: 3 Reps: 15 – Tempo (2 seconds down, pause at bottom 1 second, 1 second up) Set – 60 seconds Rest – 60 seconds Total: 6 min Hanging Leg Raise (Bodyweight) Set: 3 Reps: 20 Set – 45 seconds Rest 60 seconds Total: 5.25 minutes Decline Crunch Set: 4 Reps: to failure Set 60 seconds Rest 60 seconds Total: 8 minutes Total Workout: 66.5 minutes Friday Biceps and Triceps (Compound Movements) Close Grip Barbell Bench 70% 1RM Sets: 5 Reps: 12 Set – 30 seconds Rest 60 seconds Total: 7.5 minutes Weighted Chin-ups 60% 1RM Set: 5 Reps: 10 Set – 30 seconds Rest 2 minutes Total: 12.5 minutes Ring Dips (Body Weight) Set: 5 Reps: 12
Image of page 4
Set – 30 seconds Rest 60 seconds Total: 7.5 minutes Bent Over Underhand Rows 75% 1RM Set: 4 Reps: 8 Set – 15 Rest 90 seconds Total: 7 minutes Superset 1A Skull crusher Set: 3 Reps: 10 1B Standing Barbell Curls Set: 3 Reps: 10 Set – 60 seconds Rest 2 minutes Total: 9 minutes Superset 1A Triceps Rope Pushdowns
Image of page 5
Image of page 6

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture