Monday

Beautiful day out!  76 degrees and breezy.  Couldn't miss the opportunity to get in a good throwing practice.

Part 1 : introductory plyos

(10 minutes)

Same plyo work as last week

Part 2:  throwing practice

(60 minutes)

• Worked on being quick but not hurried with fakes.
• Visualized various scenarios, marks, field orientations with fakes.
• Hucking forehand and backhand with and against the wind

Part 3:  shuttle runs

(10 minutes)

5 X 150 yard shuttles (50 yards X 3)

90 s rest between runs.

Each shuttle run was the same speed!  hooray for sprint endurance!

Tuesday

Rainy and cold.  Good day to be inside the gym

Part 1:  lateral plyos

(12 minutes)

• Heiden hop and stick 3 sets 5 reps each leg
• Lateral single leg hops onto an aerobic step 3 sets 6 reps (three hops medially, three hops laterally) on each foot

Part 2:  strength training

(60 minutes)

Core Circuit

Three times through:

• standing cable chop
• oblique bridge
• reverse crunch

Strength

Today I went heavy:

• Squats 5x5 (means five sets of five reps)
• Chin ups 5 sets of 2, 2, 2, 1, and 1 reps (dang, I hate chinups)
• Deadlift 5X5
• Bench Press 5X3

Part 3:  conditioning

(20 minutes)

Lateral movement training

(30 s work, 60 s rest) X 10 reps

5 minute jump rope intervals cooldown

Is me posting my workouts useful and/or interesting to you? 

I don't want to become boring and I think posting what I do every day would not be that interesting.  So, if you DO want to see more of my personal workouts, please let me know.

I wouldn't recommend directly copying my workouts but I do hope these workout samples give you an idea of how you might plan your training sessions.

Related Posts

• Fridays' complete workout:  putting training components in order
• Wednesday: core, plyos, strength, lateral conditioning