Getting in Shape for the Fall Season

Getting In Shape for the Fall Season

Matt Talarico, StealBases.com

7/21

Body weight circuit/Hotel room – Push focus

Chest

Normal grip push ups – 1×20

Wide grip – 1×20

Narrow grip -1×20

5 slow push ups (4 second count down and up), 5 fast push ups – x8

Clap push ups – 1×20

5 half way up pushups, 5 half way to the top push ups, 5 full pushups – x8

Shoulders

Hand stand push ups on a wall – 3×8

Wall walks – 5×3

band, dumbbell, or suitcase lateral raises – 3×15

band, dumbbell, or suitcase front raises – 3×15

Triceps

Chair dips with feet elevated – 5×50

7.20

PART I

Lunge walks – Start at one foul pole and walking lunge until you return to that foul pole. Do not skip a step, do not take any steps outside of your lunge. If you have to take a break then do it standing. Your back knee should touch the floor on EVERY lunge.

PART 2

Jump rope pyramid

15 seconds, 30 seconds, 45 seconds, 1 minute, 45 seconds, 30 seconds, 15 seconds
15 seconds in between each.

7.19

PART 1

4×20 Ab Rollouts

4×15 Dips – controlled pace

PART 2

Prowler Pulls – each pull try to move the Prowler as far as possible – back pedal until there is no slack in the rope and pull again – no rest until round is complete.

Round 1:

1a – Hands to chest – 40 yards – x3
1b – Hands to Forehead -40 yards – x3
1c – 30 med ball twists – x 3
Rest

Round 2:

2a – Single arm – alternating pulls – 30 yards – x3
2b – Hands to chest – 30 yards – x3
2c – 30 med ball twists

Round 3:

3a – Ys (straight arms making a Y shape) – 25 yards – x3
3b – Single arm alternating rows – 25 yards -x3

PART 3

Run 1 mile.

Finisher – Sprint 40 yards, walk 10, Sprint back x3 (down and back is 1)

7.18

PART 1

Pack pedal – reach – 50 yards – slow jog back x5

Pack pedal – 30 yards – turn and sprint 20 yards x5

PART 2

1a – Box drill with cones (sprint, shuffle, back pedal, shuffle)5x

1b – 12 push ups (strict form, slow pace) 5x

rest

2a – Box drill 5x

2b – 8 push ups (strict, slow) 5x

rest

3a – Box drill 5x

3b – 5 clap push ups 5x

rest

PART 3

Jog 10 yards, sprint 30, jog 10, turn around and come back the same way x5 (down and back is 1)

PART 4 – Finisher

Box drill – the opposite direction – 5x, rest 15 sec, 4x, rest 15 sec, 3x, rest 15 sec, 2x, rest 15 sec, 1x

7.17

Ab rollout 4×20 – slow pace

Jog foul pole to foul pole

70% jog 40 yards, 30% jog back, 5x

40 yard sprints x10, slow jog back to start

30 yard sprints x10, slow jog back

Sprint 40 touch the line and return – 3x (down and back is one)

Finisher – sprint 40, come back , sprint 40 come back, sprint 40 – no rest