Position Player’s Routine (Weeks 15-18) – Peaking Strength Levels – Emphasize Speed
| Monday Warm-up #1 | |||
| Speed Conditioning Arm Swings-Seated (2×10 sec) Double Jump & Sprint (6×20 yds) Down Hill Sprints (12×20 yds) Base Running Program |
Plyometrics (3×5) Jump Rope (3 min) Drop Jump Diagonal Bound |
Core Training Body Wt- Advanced Rotation Low Back Program |
Strength Training Lower Body Back Exercises |
| Tuesday Warm-up #2 | |||
| Agility Dot Drill-In & Out (3×5) Wheel Drill-Full (4x) 3-Cone L-Drill (3x each) |
Core Training Total Body Throws (2 Sets) 4-Way Plank Series |
Strength Training Upper Body Shoulder Routine |
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| Thursday Warm-up # 1 | |||
| Speed Conditioning Arm Swing-Standing (2×10) Baseball Start (6×30 yds) Full Gassers (2x 3-5*) *(Add 1 rep per set per week) |
Plyometrics (3×5) Jump Rope (3 min) Drop Jump Diagonal Bound |
Core Training Physioball Routine (3 Sets) Hip Mobility Series |
Strength Training Lower Body Back Exercises |
| Friday Warm-up #2 | |||
| Agility Ladders-Double Icky (5×5 yds) Wheel Drill-Full (4x) 4-Cone Box Drill (4x each) |
Core Training MB Partner Series (2 Sets) 4-Way Dynamic Plank |
Strength Training Upper Body Shoulder Routine
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