WINTER THROWING ROUTINE WEEK SIX
Jan 5 - 100% Velo - (50 Throws/50 Bullpen) - Spread Base to 60' - 15 Throws / Step Behind Throw to 90' - 15 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 5 FBM / 5 FBGS / 5 FBAS / 5 BBM / 5 BBGS / 10 CHAS / 15 Mix OYO
Jan 7 - 80% Velo - (50 Throws/50 Bullpen) - Spread Base to 60' - 15 Throws / Step Behind Throw to 90' - 15 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 5 FBM / 5 FBGS / 5 FBAS / 5 BBM / 5 BBGS / 10 CHAS / 15 Mix OYO
Jan 9 - 100% Velo - (50 Throws/50 Bullpen) - Spread Base to 60' - 15 Throws / Step Behind Throw to 90' - 15 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 5 FBM / 5 FBGS / 5 FBAS / 5 BBM / 5 BBGS / 10 CHAS / 15 Mix OYO
Monday, January 5, 2009
Sunday, January 4, 2009
Winter Conditioning - Week Five
WINTER CONDITIONING WEEK FIVE
Jan 4 - Jump Rope 12 x 45 Sec Intervals (Plyometrics) / Core Circuit #1 (Core/Abs)
Jan 5 - Plyo Workout #2 (Plyometrics) / Monday Lift (Strength) / On Weight Sheet (Core/Abs)
Jan 6 - Off
Jan 7 - Steady State Bike/Jog 25 Min (Aerobic) / Wednesday Lift (Strength) / On Weight Sheet (Core/Abs)
Jan 8 - Treadmill Workout #8 (Aerobic)
Jan 9 - Treadmill Workout #2 (Aerobic) / Friday Lift (Strength) / On Weight Sheet (Core/Abs)
Jan 10 - Jump Rope 15 x 45 Sec Intervals (Plyometric) / Core Circuit #1 (Core/Abs)
Jan 11 - Off - Travel Back to Pullman
Jan 12 - 6am or 7am Lift at WSU - Be On Time!
Jan 4 - Jump Rope 12 x 45 Sec Intervals (Plyometrics) / Core Circuit #1 (Core/Abs)
Jan 5 - Plyo Workout #2 (Plyometrics) / Monday Lift (Strength) / On Weight Sheet (Core/Abs)
Jan 6 - Off
Jan 7 - Steady State Bike/Jog 25 Min (Aerobic) / Wednesday Lift (Strength) / On Weight Sheet (Core/Abs)
Jan 8 - Treadmill Workout #8 (Aerobic)
Jan 9 - Treadmill Workout #2 (Aerobic) / Friday Lift (Strength) / On Weight Sheet (Core/Abs)
Jan 10 - Jump Rope 15 x 45 Sec Intervals (Plyometric) / Core Circuit #1 (Core/Abs)
Jan 11 - Off - Travel Back to Pullman
Jan 12 - 6am or 7am Lift at WSU - Be On Time!
Monday, December 29, 2008
Winter Throwing Routine - Week Five
WINTER THROWING ROUTINE WEEK FIVE
Dec 29 - 100% Velo - (60 Throws / 40 Bullpen) - Spread Base to 60' - 20 Throws / Step Behind Throw to 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 10 FBM / 10 FBAS / 10 FBGS / 10 CHM
Dec 31- 80% Velo - (60 Throws / 40 Bullpen) - Spread Base to 60' - 20 Throws / Step Behind Throw to 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 10 FBM / 10 FBAS / 10 FBGS / 10 CHM
Jan 2 - 80-100% Velo - (60 Throws / 40 Bullpen) - Spread Base to 60' - 20 Throws / Step Behind Throw to 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 10 FBM / 10 FBAS / 10 FBGS / 10 CHM
Dec 29 - 100% Velo - (60 Throws / 40 Bullpen) - Spread Base to 60' - 20 Throws / Step Behind Throw to 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 10 FBM / 10 FBAS / 10 FBGS / 10 CHM
Dec 31- 80% Velo - (60 Throws / 40 Bullpen) - Spread Base to 60' - 20 Throws / Step Behind Throw to 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 10 FBM / 10 FBAS / 10 FBGS / 10 CHM
Jan 2 - 80-100% Velo - (60 Throws / 40 Bullpen) - Spread Base to 60' - 20 Throws / Step Behind Throw to 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen - 10 FBM / 10 FBAS / 10 FBGS / 10 CHM
Sunday, December 28, 2008
Winter Conditioning - Week Four
WINTER CONDITIONING WEEK FOUR
Dec 28 - Steady State Jog/Bike 30 Min (Aerobic) / Core Circuit #3 (Core/Abs)
Dec 29 - Plyo Workout #1 (Plyometrics) / Monday Lift (Strength) / On Weight Sheet (Core/Abs)
Dec 30 - Treadmill Workout #3 (Aerobic)
Dec 31 - Steady State Jog 25 Min (Aerobic) / Wednesday Lift (Strength) / On Weight Sheet (Core/Abs)
Jan 1 - Off - Happy New Year
Jan 2 - Treadmill Workout #1 (Aerobic) / Friday Lift (Strength) / On Weight Sheet (Core/Abs)
Jan 3 - Treadmill Workout #6
Dec 28 - Steady State Jog/Bike 30 Min (Aerobic) / Core Circuit #3 (Core/Abs)
Dec 29 - Plyo Workout #1 (Plyometrics) / Monday Lift (Strength) / On Weight Sheet (Core/Abs)
Dec 30 - Treadmill Workout #3 (Aerobic)
Dec 31 - Steady State Jog 25 Min (Aerobic) / Wednesday Lift (Strength) / On Weight Sheet (Core/Abs)
Jan 1 - Off - Happy New Year
Jan 2 - Treadmill Workout #1 (Aerobic) / Friday Lift (Strength) / On Weight Sheet (Core/Abs)
Jan 3 - Treadmill Workout #6
Monday, December 22, 2008
Winter Throwing Routine - Week Four
WINTER THROWING ROUTINE WEEK FOUR
Dec 22 - 80% Velo - 60 Throws/30 Bullpen - Spread Base to 60' - 20 Throws / Step Behind Throw t 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen (All FB) - 10 Mid / 10 AS / 10 GS
Dec 24- 80% Velo - 60 Throws/30 Bullpen - Spread Base to 60' - 20 Throws / Step Behind Throw t 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen (All FB) - 10 Mid / 10 AS / 10 GS
Dec 26- 80% Velo - 60 Throws/30 Bullpen - Spread Base to 60' - 20 Throws / Step Behind Throw t 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen (All FB) - 10 Mid / 10 AS / 10 GS
Dec 22 - 80% Velo - 60 Throws/30 Bullpen - Spread Base to 60' - 20 Throws / Step Behind Throw t 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen (All FB) - 10 Mid / 10 AS / 10 GS
Dec 24- 80% Velo - 60 Throws/30 Bullpen - Spread Base to 60' - 20 Throws / Step Behind Throw t 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen (All FB) - 10 Mid / 10 AS / 10 GS
Dec 26- 80% Velo - 60 Throws/30 Bullpen - Spread Base to 60' - 20 Throws / Step Behind Throw t 90' - 20 Throws / Long Toss to 150' - 20 Throws / 3-4 Minute Break / Bullpen (All FB) - 10 Mid / 10 AS / 10 GS
Sunday, December 21, 2008
Winter Conditioning - Week Three
WINTER CONDITIONING WEEK THREE
Dec 21 - Off
Dec 22 - Treadmill Workout #2 (Aerobic) / Monday Lift (Strength) / On Weight Sheet (Core/Abs)
Dec 23 - Treadmill Workout #4 (Aerobic)
Dec 24 - Bike Steady State 20 Min (Aerobic) / Plyo Workout #1 (Plyometric) / Wednesday Lift (Strength) / On Weight Sheet (Core/Abs)
Dec 25 - Off - Merry Christmas
Dec 26 - Plyo Workout #2 (Plyometric) / Friday Lift (Strength) / On Weight Sheet (Core/Abs)
Dec 27 - Treadmill Workout #7 (Aerobic)
Dec 21 - Off
Dec 22 - Treadmill Workout #2 (Aerobic) / Monday Lift (Strength) / On Weight Sheet (Core/Abs)
Dec 23 - Treadmill Workout #4 (Aerobic)
Dec 24 - Bike Steady State 20 Min (Aerobic) / Plyo Workout #1 (Plyometric) / Wednesday Lift (Strength) / On Weight Sheet (Core/Abs)
Dec 25 - Off - Merry Christmas
Dec 26 - Plyo Workout #2 (Plyometric) / Friday Lift (Strength) / On Weight Sheet (Core/Abs)
Dec 27 - Treadmill Workout #7 (Aerobic)
Friday, December 19, 2008
Sorry I Asked, Padre
SORRY I ASKED, PADRE
There was a Trappist Monk who was allowed to say only two words every three years. After the first three years, he met with his orders' Brother Superior and said, "Bad bed!". Three years later, he came back to say, "Bad food!" After three more years of silence, the monk said, "No TV!" Another three years passed. This time, when the monk met Brother Superior, he handed him his robes and sandals and announced, "I Quit!" Brother Superior said, "Well don't expect me to try and dissuade you. You've done nothing but complain since you got here."
(From the book Winning Every Day, by Lou Holtz)
There was a Trappist Monk who was allowed to say only two words every three years. After the first three years, he met with his orders' Brother Superior and said, "Bad bed!". Three years later, he came back to say, "Bad food!" After three more years of silence, the monk said, "No TV!" Another three years passed. This time, when the monk met Brother Superior, he handed him his robes and sandals and announced, "I Quit!" Brother Superior said, "Well don't expect me to try and dissuade you. You've done nothing but complain since you got here."
(From the book Winning Every Day, by Lou Holtz)
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