| My Workouts |
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| LC Weights Workouts 3-4X /wk Consists of: Bench press Military press Delt. flys Tricep Ex. wrist curls/ex. bicep curls lat. pull downs tricep ex. leg extension leg curls calf raises (reps depend on which phase I'm on) Plyometric Workouts 2-3X/wk Consists of: Ladder drills 7X one leg weaving in-out/per leg 8X regular 8X high knees 8X side drill 8X quick stop (two up, one back, two up, one back...) 7X7 block side shuttle Dot Drills 7X7 Both; 7X7 separate Ab/Core Workout 2-4X/Wk plank(regualr and each side) 2X10 Crossovers 2X25 hard abs(I don't know what they are called but they burn really bad!) 200 regular abs 4X20 Oblique Twist 3X25 weighted twist 3X20 leg lifts 10 X 10 "superman" Form Walk/Running Drills 2-3X/Wk Consists of: Form walk A-Skips Powers skips High knees Butt kicks 4X4(buttkicks/high knees mixed) High step Carioca Reach backs Form run Wrist/forearm workout 2-4 times a week 5-5-4-3-3-2 Wristrollers 4X20 Wrist curls 4X15 reverse wrist curls 4X15 wrist curls in 4X15 wrist curls out 300 Shuttles (12X25yds) Agility(2X wk) 20 yd. sprint; jog back 20 yd. side shuffle jog back 20 yd other side shuffle jog back 10 yd. high knees 10 yd sprint out; jog back 10 yd "butt kicks" sprint 10 yds; jog back 5 yd. side shuffle sprint out 15 yds; jog back 5 yd other side shuffle sprint out 15 yds; jog back 10 yd high knees sprint out 10 yds; jog back 10 yd "butt kicks" sprint out 10 yds; jog back REPEAT 2 MORE TIMES then 8 40 yd sprints(20 yds there and back) 1-3 mile runs 3-5 times a week As much as possible- Throwing/Throwing Drills Hitting off tee (a lot!!!! drills, drills drill-but I like any type of hitting-as long as it makes me better) Hitting off machine (I prefer this or live pitching though-but they take more than one person) |