Need your helP FAst!!!!

[JJA]

Weeks 1-4

Monday: 5 minute warm up jog/elliptical/jump rope(will rotate different warm up different days). Stretch for 5 minutes.
Exersices Set Reps Muscles
Bench Press 3 10/8/6 Chest, Tricep, Front deltoid
Power Push 3 10/8/6 Front Deltoid, Tricep
Lat pull 3 10/8/6 Lats, Rear Deltoid, trapezuis,
Lat Pull down 3 10/8/6 Lats, Rear Deltoid, trapezuis
Ending the session with 10 minutes of high intensity cardio on the tred mill, then 5 minute cool down on the tred mill at a low pace.

Tuesday: Rest.

Wednesday: 5 minute warm up jog/elliptical/jump rope(will rotate different warm up different days). Stretch for 5 minutes.
Exercises Set Reps Muscles
Squat 3 10/8/6 Quads, Hamstring, Glutes
Ham&glute machine 4 10/20/30/40(For speed!) Glutes
Dumb Bell Lunge 3 10/8/6 Quads, Hamstring, Glutes
Leg extension machine 3 10/8/6 Quads
Hamstring machine 3 10/8/6 Hamstrings
Thursday: Rest

Friday: 5 minute warm up jog/elliptical/jump rope (will rotate different warm up different days). Stretch for 5 minutes.
Exercise Sets Reps Muscles
Bicep curl 3 10/8/6 Biceps
Tricep pull down 3 10/8/6 Triceps
Calf Raise 4 15/10/8 Calf’s
Shoulder lateral raise 3 10/8/6 All 3 heads off your shoulders
Shrugs 3 10/8/6 Trapezuis

Saturday: Rest

Sunday: Rest

Now weeks 5-8 will add on 1 more set to the workouts wile keeping the power movements ex. Bench press and sqaut that are needed in sport of baseball. I will also be adding power snatch now that he has some experience with the weights because power snatch can be dangerous for a beginner



Weeks 5-8


Monday: 8 minute warm up jog/elliptical/jump rope(will rotate different warm up different days). Stretch for 5 minutes.
Exercises Set Reps Muscles
Bench Press 4 12/10/8/6 Chest, Tricep, Front deltoid
Power Push 4 12/10/8/6 Front Deltoid, Tricep
Lat pull 4 12/10/8/6 Lats, Rear Deltoid, trapezuis
Lat Pull down 4 12/10/8/6 Lats, Rear Deltoid, trapezuis
Power snatch 3 10/8/6 Trapezeus, lower back and legs
Ending the session with 10 minutes of high intensity cardio on the tred mill, then 5 minute cool down on the tred mill at a low pace.

Tuesday: Rest.

Wednesday: 5 minute warm up jog/elliptical/jump rope(will rotate different warm up different days). Stretch for 5 minutes.
Exercises Set Reps Muscles
Squat 4 12/10/8/6 Quads, Hamstring, Glutes
Ham&glute machine 4 10/20/30/40 Weighted Glutes hamstrings
Dumb Bell Lunge 4 12/10/8/6 Quads, Hamstring, Glutes
Leg extension machine 4 12/10/8/6 Quads
Hamstring machine 4 12/10/8/6 Hamstrings
Thursday: Rest

Friday: 5 minute warm up jog/elliptical/jump rope (will rotate different warm up different days). Stretch for 5 minutes.
Exercise Sets Reps Muscles
Bicep curl 4 10/8/6 Biceps
Tricep pull down 4 10/8/6 Triceps
Calf Raise 4 20/15/10/8 Calf
Shoulder lateral raise 4 12/10/8/6 All 3 shoulder heads
Shrugs 4 12/10/8/6 Trapezuis

Saturday: Cardio/abs day. Will start out with 10 minute warm up on tred mill, then stretch for 8 minutes. After stretching is complete training will begin
Exercise Time Sets Reps
Jog 20 minutes 1 1
Jump rope 5 minutes (as many as can do in 5 minutes)
Crunches As many can do in 1 minute
Abe machine 3 8
Dumbbell oblique raises 4 12/10/8/6
10 minute cool down on elliptical.


Sunday: Rest

Now that the cardio is getting more intense and its also time to change the workout a little bit, the workout will now consist of heavy power movements to build mass and strength that are used in baseball.

Weeks 9-12



Monday: 10 minute warm up jog/elliptical/jump rope (will rotate different warm up different days). Stretch for 5 minutes.
Exercises Set Reps Muscles
Bench Press 3 5/5/5 Chest, Tricep, Front deltoid
Power Push 3 5/5/5 Tricep, Front deltoid
Lat pull 4 12/10/8/6 Lats, Rear Deltoid, trapezuis
Lat Pull down 4 12/10/8/6 Lats, Rear Deltoid, trapezuis
Power snatch 3 5/5/5
Ending the session with 10 minutes of high intensity cardio on the tred mill, then 5 minute cool down on the tred mill at a low pace.

Tuesday: Rest.

Wednesday: 5 minute warm up jog/elliptical/jump rope (will rotate different warm up different days). Stretch for 5 minutes.
Exercises Set Reps Muscles
Squat 3 5/5/5 Quads, Hamstring, Glutes
Ham&glute machine 4 10/20/30/40(weighted) Hamstring, Glutes
Dumb Bell Lunge 4 12/10/8/6 Quads, Hamstrings, Glutes
Leg extension machine 4 12/10/8/6 Quads
Hamstring machine 4 12/10/8/6 Hamstrings
Thursday: Rest

Friday: 5 minute warm up jog/elliptical/jump rope (will rotate different warm up different days). Stretch for 5 minutes.
Exercise Sets Reps
Bicep curl 4 10/8/6
Tricep pull down 4 10/8/6
Calf Raise 4 20/15/10/8
Shoulder lateral raise 4 12/10/8/6
Shrugs 4 12/10/8/6

Saturday: Cardio/abs day. Will start out with 10 minute warm up on tred mill, then stretch for 8 minutes. After stretching is complete training will begin
Exercise Time Sets Reps
Jog 40 minutes 1 1
Jump rope 5 minutes (as many as can do in 5 minutes)
Crunches As many can do in 1 minute
Abe machine 3 8
Dumbbell oblique raises 4 12/10/8/6
10 minute cool down on elliptical.


Sunday: Rest


Dave Trainer is a 28 year old semi-pro baseball player (outfielder) who is seeking to increase stamina and strength without adding any excess body fat. His desire is to achieve this by only gaining 3 - 5 lbs. of lean muscle tissue. His height is 5' 10" and he weighs 175 lbs. He has only exercised 2 times a week with weights for 45 minutes each session (Mondays and Wednesdays) for the past two months, but with baseball season approaching, he needs a program to reach his goals. In the past 2 months, he has only used 50/60% of his max weight. He has been doing 30 minutes of cardio every Thursday to prevent body fat gain and for cardio endurance. One day a week he jogs 2 - 3 miles. His meals consist of a balanced diet. He does not believe in protein bars and only uses sports drinks during baseball practice and games. He does not drink carbonated drinks.

OK GUYS DOES THIS WORKOUT LOOK GOOD CAN YOU GUYS TELL ME IF THERES ANYTHING I CAN DO TO MAKE IT BETTER THANKS!!!

[Dschingis]

http://forum.mesomorphosis.com/436585-post4.html
http://forum.mesomorphosis.com/436864-post8.html
Training program - advice would be great !

[Gavin Laird]

If you can't pass your written paper by yourself then you don't deserve to coach - it's that simple.

Fuck off.

G.

[greyowl]

Originally Posted by Gavin Laird

If you can't pass your written paper by yourself then you don't deserve to coach - it's that simple.

Fuck off.

G.

Gavin, I don;t understand your response. Why the flame?

[Gavin Laird]

Because I recognise the scenario he outlined at the bottom of his post from a certification course - he is asking for help with his coaching certification exams on a public forum, which I think is pretty crap, and well worthy of a flame.

G.

[greyowl]

Originally Posted by Gavin Laird

Because I recognise the scenario he outlined at the bottom of his post from a certification course - he is asking for help with his coaching certification exams on a public forum, which I think is pretty crap, and well worthy of a flame.

G.

Ah ...

[elgaringo]

Originally Posted by Gavin Laird

If you can't pass your written paper by yourself then you don't deserve to coach - it's that simple.

Fuck off.

G.

I dont think it deserves a flame at all, he just trying to achieve certain goals by "training" and theres no reason why he should'nt recieve advice in my eyes