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Weight Training Workout - Weeks 1 and 2

Strength Program

Long Toss Program

Proper Nutrition

Sample Program

High Reps with Low Weight - 3 Week Sample Workout

Consult a certified trainer before attempting this workout.

Week #3 Workout

Monday Tuesday Thursday Friday
Warm Up Routine Warm Up Routine Warm Up Routine Warm Up Routine
Squats
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Lat Pulldown
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Squats
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Pull Ups
Rest:
30 sec____x max
45 sec___x max
1.00 ___x max
Hamstring Rolls
Rest:
30 sec:___x20 Rps
45 sec:___x20 Rps
1.00:___x20 Rps
DB Bench
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Leg Curls
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
STB DB Incline
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Forward Lunges
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
1 arm row
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
DB STB Squats
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Hammer Row
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Side Lunges
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
STB Pushups
Rest:
30 sec:___max
45 sec:___max
1.00:___max
STB Hip Adduction
Rest:
30 sec:___x20 Rps
45 sec:___x20 Rps
1.00:___x20 Rps
DB Push Up
Rest:
30 sec:___x max
45 sec:___x max
1.00:___x max
Step-Ups
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Tri Shoulder Raise
Super Set
DB Lat Raise__x15
DB Front Raise x15
DB Bent Over
Raise___x15
Rest: 30/45/1.00
Repeat 3x
Walking Lunges
3x Max Sets
Rest: 30/45/1.00
DB Shrugs
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Single Box Leg
Squats
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Hammer Curls
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
FW Calf Raises
Rest:
30 sec:___x20 Rps
30 sec:___x20 Rps
30 sec:___x20 Rps
STB Bent Over
Raises
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
FW Calf Raises
Rest:
30 sec:___x20 Rps
30 sec:___x20 Rps
30 sec:___x20 Rps
Tricep Pushdown
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Back Extensions
Rest:
30 sec:___x20 Rps
30 sec:___x20 Rps
30 sec:___x20 Rps
Zottoman Curls
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
STB Supermans
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Wrist Curls
Rest:
30 sec:___x20 Rps
45 sec:___x20 Rps
1.00:___x20 Rps
Leg Circuit
FW Squats__x20
FW Step Ups__x20
FW Lunges__x20
Squat Jumps___x20
Rest: 30/45/1.00
Repeat 3x
Tricep Extensions
Rest:
30 sec:___x15 Rps
45 sec:___x15 Rps
1.00:___x15 Rps
Wood Chops (each
side)
Rest:
30 sec:___x15 Rps
30 sec:___x15 Rps
30 sec:___x15 Rps
Reverse Curls
Rest:
30 sec:___x20 Rps
45 sec:___x20 Rps
1.00:___x20 Rps
MB Throws (each
side)
Rest:
30 sec___x20
30 sec___x20
30 sec___x20
Wrist Roll
Rest:
30 sec:___x15 Max
45 sec:___x15 Max
1.00:___x15 Max
Core Training Core Training Core Training Prone Holds
Flexibility Routine Flexibility Routine Flexibility Routine Flexibility Routine

  • Develop a Strength Program That Fits Your Needs
  • Long Toss to Improve Your Arm Strength
  • Eat Right to Maximize the Effects of Your Strength Training Workout
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