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

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

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

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)

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)

Winter Throwing Routine - Week Three

WINTER THROWING ROUTINE - WEEK THREE
Dec 15 - 80-90% - 70 Throws - Spread Base to 60' - 20 Throws / Step Behind Throw to 90' - 20 Throws / Step Behind Long Toss w/Rhythm Hop to 150' - 30 Throws

Dec 16 - 80-90% - 70 Throws - Spread Base to 60' - 15 Throws / Step Behind Throw to 90' - 20 Throws / Step Behind Long Toss w/Rhythm Hop to 150' - 20 Throws / Balance Catch FB @ 60' - 15 Throws

Dec 18- 80-90% - 70 Throws - Spread Base to 60' - 20 Throws / Step Behind Throw to 90' - 20 Throws / Step Behind Long Toss w/Rhythm Hop to 150' - 30 Throws

Dec 19- 80-90% - 70 Throws - Spread Base to 60' - 15 Throws / Step Behind Throw to 90' - 20 Throws / Step Behind Long Toss w/Rhythm Hop to 150' - 20 Throws / Balance Catch FB @ 60' - 15 Throws

Winter Conditioning - Week Two

WINTER CONDITIONING WEEK TWO
December 14 - Steady State Jog - 25 Min (Aerobic)

December 15 - Plyo Workout #1 (Plyometric) / Lift #1 (Strength) / On Weight Sheet (Core-Abs)

December 16 - Treadmill Workout #5 (Aerobic) / Core Circuit #3 (Core-Abs)

December 17 - Plyo Workout #2 (Plyometric) / Lift #2 (Strength) / On Weight Sheet (Core-Abs)

December 18 - Steady State Jog/Bike - 30 Min (Aerobic)

December 19 - OFF

December 20 - Jump Rope 10 x 45 sec Intervals (Plyometric) / Core Circuit #2 (Core-Abs)

Winter Throwing Routine - Week Two

WINTER THROWING ROUTINE - WEEK TWO
Dec. 8 - 75% - 50 Throws: Spread Base to 60' - 20Throws / Step Behind Throw to 90' - 30 Throws

Dec. 9 - 75% - 60 Throws: Spread Base to 60' - 15 Throws / Step Behind Throw to 90' - 30 Throws / Balance Catch FB @ 60' - 15 Throws

Dec. 11 - 75% - 50 Throws: Spread Base to 60' - 20Throws / Step Behind Throw to 90' - 30 Throws

Dec. 12 - 75% - 60 Throws: Spread Base to 60' - 15 Throws / Step Behind Throw to 90' - 30 Throws / Balance Catch FB @ 60' - 15 Throws

Winter Throwing Routine - Week One

WINTER THROWING ROUTINE - WEEK ONE
December 1 - 40 Throws - Spread Base to 45' - 15 Throws / Step Behind Throw to 60' - 25 Throws

December 2 - 40 Throws - Spread Base to 45' - 15 Throws / Step Behind Throw to 60' - 25 Throws

December 4 - 50 Throws - Spread Base to 45' - 15 Throws / Step Behind Throw to 60' - 25 Throws / Balance Catch FB @ 60' - 10 Throws

December 5 - 60 Throws - Spread Base to 45' - 15 Throws / Step Behind Throw to 60' - 30 Throws / Balance Catch FB @ 60' - 15 Throws

Wayne Daman