Critique my new workout please

S

solodub

0
Ok after doing research and talking to people I created a new workout I need some critiquing on. I geared this workout more towards baseball, as I play semi pro baseball. Its not like it sounds, but for whatever reason they call it semi pro. So I remembered back to my high school and college workouts for some of these excercises. Please let me know what you think. Thanks

MON, WED, FRI (WEIGHTS AND PLYO)

LEGS:

• LEG CURLS
• CALVE RAISES

CHEST AND ARMS:

• BENCH PRESS
• LAYING TRICEP EXTENSIONS (SKULLCRUSHERS)
• DUMBBELL SHRUGS
• STANDING BARBELL CURLS
• EXPLOSIVE PUSHUPS
• WRIST/FOREARM ROLLS

BACK:

• BENT OVER ROWS
• SWISS BALL BACK EXTENSIONS

ABS:

• SWISS BALL CRUNCHES
• DOUBLE CRUNCHES
• SWISS BALL OBLIQUES

PLYOMETRICS

• BOX JUMPS
• FAST FEET
• LATERAL BOX PUSH OFFS
• LATERAL JUMP TO BOX
• DEPTH JUMPS
• ZIG ZAG HOPS

SURGICAL TUBING EXCERCISES

TUES, THURS, SAT (CARDIO/WIND SPRINTS)

STRETCH (FIRE HYDRANTS, KICKBACKS)

JUMPING JACKS (30 SECS)

60 YDS - 5 TIMES

30 YDS - 5 TIMES

15 YDS - 5 TIMES

SWIM 10 LAPS (MODERATE SPEED)

JOG - 4 MPH - .5 MILE
 
I'll be honest, I'm not seeing much baseball specificity here. I would think that something more applicable is a basic strength program with a few tweaks to make it a little more specific. For your resistance training, I'd do 5 exercises a day of the following nature:

- 1 low knee bend (eg full squats, bulgarian split squats)
- 1 upper body push (eg bench press, dips, overhead press)
- 1 pull (eg deadlifts, power cleans, pendlay rows, pull ups)
- 1 rotation (eg cable woodchops, barbell supine twist, L-chin ups w/ side-to-side rotation)
- 1 rotator cuff (eg cable external rotation, supraspinatus lateral raise)

My logic is you need some big exercises to build full body strength which can then be converted to stability, power and speed. You'll also need to specifically train for rotational movements, since that's the movement you'll be using when batting, and you'll need to train your rotator cuff (especially supraspinatus) as that's the muscle group that will stop you from injuring your shoulder when bowling.
 
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