x8 x6 x6 Tricep Dips 4x7 4x7 4x7 4x7 9 Week 10 Week 11 Week 12 Week Monday warm

X8 x6 x6 tricep dips 4x7 4x7 4x7 4x7 9 week 10 week

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x8 x6 x6 Tricep Dips 4x7 4x7 4x7 4x7 9 Week `10 Week 11 Week 12 Week Monday - warm up % Reps % Reps % Rep % Reps Power clean 70 x5 75 x5 80 x4 85 x4 2:30 rest 70 x5 75 x5 80 x4 85 x4 70 x5 75 x5 80 x4 85 x4 Zercher squat 65 x7 70 x7 75 x6 80 x6 65 x7 70 x7 75 x6 80 x6 1:00 rest 65 x7 70 x7 75 x6 80 x6 65 x7 70 x7 75 x6 80 x6 Rhomboid Pulls x10 x7 x8 x6
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6 Running Head: Specific Training Plan: Part Two x10 x7 x8 x6 x10 x7 x8 x6 x10 x7 x8 x6 Decline Bench Press x6 x4 x4 x6 1:00 rest x6 x4 x4 x6 x6 x4 x4 x6 Cable flys 65 x7 75 x6 80 x5 85 x4 x7 x6 x5 x4 x7 x6 x5 x4 Drag curl 4x7 4x7 4x7 4x7 9 Week `10 Week 11 Week 12 Week Tuesday - warm up % Reps % Reps % Rep % Reps Push Press 65 x7 70 x8 80 x5 85 x6 1:30 rest 65 x7 70 x8 80 x5 85 x6 65 x7 70 x8 80 x5 85 x6 65 x7 70 x8 80 x5 85 x6 Pistol Squat 70 x7 75 x6 80 x6 85 x4 70 x7 75 x6 80 x6 85 x4 1:00 rest 70 x7 75 x6 80 x6 85 x4 70 x7 75 x6 80 x6 85 x4 Snatch Grip RDL x7 x6 x8 x5 x7 x6 x8 x5 x7 x6 x8 x5 x7 x6 x8 x5 Arnold Press 75 x7 85 x6 90 x6 95 x4 1:00 rest 75 x7 85 x6 90 x6 95 x4 75 x7 85 x6 90 x6 95 x4 Ab Wheel Rollouts x30 x30 x30 x25 x30 x30 x30 x25 x30 x30 x30 x25 Tricep Extension 4x7 4x7 4x7 4x7 9 Week `10 Week 11 Week 12 Week Wednesday - warm up % Reps % Reps % Reps % Reps Barbell High Pull 60 x6 65 x6 70 x5 75 x5 1:30 min 60 x6 65 x6 70 x5 75 x5 60 x6 65 x6 70 x5 75 x5 60 x6 65 x6 70 x5 75 x5 Goblet squat 65 x5 70 x4 75 x4 80 x4 65 x5 70 x4 75 x4 80 x4 1:00 rest 65 x5 70 x4 75 x4 80 x4 65 x5 70 x4 75 x4 80 x4 Lat Pull Down w/ weight x9 x7 x6 x8 x9 x7 x6 x8
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7 Running Head: Specific Training Plan: Part Two x9 x7 x6 x8 x9 x7 x6 x8 Lateral step up x7 x8 x6 x9 1:00 rest x7 x8 x6 x9 x7 x8 x6 x9 Low Pulley Row x7 x8 x6 x9 x7 x8 x6 x9 x7 x8 x6 x9 Tricep Kickbacks 4x10 4x10 4x10 4x10 9 Week `10 Week 11 Week 12 Week Thursday - warm up % Reps % Reps % Reps % Reps Barbell Bench – Close Grip 65 x5 70 x5 75 x5 80 x5 2:30 rest 65 x5 70 x5 75 x5 80 x5 65 x5 70 x5 75 x5 80 x5 65 x5 70 x5 75 x5 80 x5 Floor press w/ kettleball 80 x4 85 x4 90 x4 95 x4 80 x4 85 x4 90 x4 95 x4 1:30 rest 80 x4 85 x4 90 x4 95 x4 80 x4 85 x4 90 x4 95 x4 Back Extension x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 Standing military press 65 x6 75 x4 80 x4 85 x4 1:30 rest 65 x6 75 x4 80 x4 85 x4 65 x6 75 x4 80 x4 85 x4 Glute Ham Raise x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 Bench Dips w/ Weight 4x5 3x6 4x5 4x5 A general rule of thumb for preseason training is that it typically last six to twelve weeks prior to the beginning of the new season. The overall purpose of preseason training is to prepare athletes for the rigorous demands of the upcoming baseball season. Our objective with Elijah’s
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  • Fall '19
  • Elijah, Weight training exercises, Military Press

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