hey lance
i talked to you on youtube i am 5'10 171 pounds play football and baseball my main sport is baseball but i am 15 and going into grade 10 and have made the football team i need some training the gyms in the area have lots of equiptment but very low support for people that are not on a fat loss combat workout style i have seen some of your youtube vids and like your stuff can you throw me together a 4-6 days a week training program thx Jon also if anyone else has anything good and are knowledgeable go ahead email me or just comment on this post
Hey bud, you dont need to do anything fancy, something like this will be good for you assuming you can perform the exercises with good form.
day 1
warm up (dynamic, light mfr, hops, jumps etc.)
Power clean- 4 x 4
squat- 4 x 5
rdl/ghr- 3 x 8
reverse lunge- 2 x 10
standing calf raise- 2 x 12-20 ss/w weighted ab work (same set/rep scheme)
day 2
warm up
Plyo push up/ med ball throw 5 x 3 complex w sprint starts (10 yds)
Bench press- 4 x 5
pull up/chin up- 4 x max reps (once you hit 12 reps on all sets add weight)
shoulder complex- plate front raise x 8, dbell lateral raise x 8 , scarecrow/rear delt fly x 8 - x 3 sets
triceps extension ss w hammer curl - 2 x 10
** that will work well as a mon/tues rest thurs/fri, sub in power snatch for the power clean on the 2nd lower body day, front squat for the back squat.
sub in push press for the bench press on the 2nd upper body day, and do pull ups if you did chin ups on the first day or vice versa.
other than that, make sure youre practicing your skill work for baseball/football, pnf stretching, and foam rolling. Get 1.5 x your bodyweight in protein daily, get 8 + hrs of sleep a night, and add a little weight to the bar each time you go back through the workouts.
weighted ab work/ planks
