King's HS Baseball Dec 2019 Training Calendar
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This document outlines an off-season training calendar and daily workout routine for a high school baseball team from December to February. It includes exercises like pushups, situps, weighted bat swings, sprints, and squats to build core strength, bat speed, and arm strength. The calendar schedules these exercises and drills daily or on specific weekdays. It also includes a 4-day weight training program rotating between chest/biceps/shoulders/forearms/abs exercises and deadlifts/legs/triceps/traps exercises. Players are to record their daily workouts and sessions on the provided log to track progress during the off-season training period.
King's HS Baseball Dec 2019 Training Calendar
- 1. DEC2019 SUN MON TUE WED THU FRI SAT 01 02 03 04 05 06 07 100 PUSH-UPS 100 PUSH-UPS WORKOUT #1 100 PUSH-UPS WORKOUT #2 100 PUSH-UPS 100 PUSH-UPS WORKOUT #1 100 PUSH-UPS WORKOUT #2 100 PUSH-UPS 08 09 10 11 12 13 14 100 PUSH-UPS 100 PUSH-UPS OPEN CAGE 3P-5P WORKOUT #1 100 PUSH-UPS WORKOUT #2 INFIELD CAMP 6AM SPEED WORK 100 PUSH-UPS 100 PUSH-UPS WORKOUT #1 OPEN CAGE 3P-5P WORKOUT #2 100 PUSH-UPS 100 PUSH-UPS SPEED WORK 15 16 17 18 19 20 21 100 PUSH-UPS OPEN CAGE 3P-5P WORKOUT #1 100 PUSH-UPS 100 PUSH-UPS WORKOUT #2 INFIELD CAMP 6AM SPEED WORK 100 PUSH-UPS 100 PUSH-UPS WORKOUT #1 OPEN CAGE 3P-5P WORKOUT #2 100 PUSH-UPS 100 PUSH-UPS SPEED WORK 22 23 24 25 26 27 28 100 PUSH-UPS OPEN CAGE 3P-5P WORKOUT #1 100 PUSH-UPS 100 PUSH-UPS WORKOUT #2 100 PUSH-UPS SPEED WORK 100 PUSH-UPS WORKOUT #1 OPEN CAGE 9A-12P WORKOUT #2 100 PUSH-UPS 100 PUSH-UPS SPEED WORK 29 30 31 YOU CANNOT CHEAT THE GRIND. IT KNOWS HOW MUCH YOUVE INVESTED. IT WONT GIVE YOU ANYTHING YOU HAVENT WORKED FOR. 100 PUSH-UPS OPEN CAGE 9A-12P WORKOUT #1 100 PUSH-UPS 100 PUSH-UPS WORKOUT #2 KINGS BASEBALL Off-Season Training Calendar COACH KELLER call/text: 425-350-7136
- 2. KINGS BASEBALL Off-Season Training: December, January, and February Bat Speed/Arm Strength Coach Dan Keller Player _______________________ Daily Drills: M T W Th F Sa Su 100 push-ups (break it down into sets of 10 if you have to.. 10 rest 20 sec, 10 more...) 100 sit-ups 100 weighted bat swings (10 at max speed, rest, 10 more @ max, rest, repeat to 100) Two Days A Week (Wed/Sat) Perform in this order: W Sat 5, 70-yard hill sprints 5, 60-yard flat/track sprints 3 sets of 20 overhead split squats 3 sets of 20 deep long hops (frog hops) Four Days A Week Weight Training: You cant cheat the grind. It knows if you put in the work or not. Day One (Mon)/Three (Thurs): Chest, Biceps, Shoulders, Forearms, Abs Bench Press 10____ 8____ 6____ 4____ drop wt 10+ more reps____ (to failure) Standing Bar Curl 12____ 12____ 10____ 10____ drop wt 10+ more reps ____ (to failure) Incline Press DB 12____ 10____ 10____ 10____ (drop and do push-up to fail) Standing Rev Curl 15____ 15____ 12____ 12____ drop wt 10+ more reps ____ (to failure) Standing Front Press 10____ 10____ 10____ 10____ side raises 10lbs to 20-30 reps to fail 25 leg raises followed by 25 sit-ups X3 sets Day Two (Tues)/Four (Fri): Dead Lifts, Legs, Triceps, Traps Dead lifts 10____ 8____ 6____ 6____ (10 frog hops after last set) Front Squats 10____ 8____ 8____ 8____ (10 box hops after last set) Overhead Walking Lunges 12____ 12____ 12____ 12____ Leg Press 10____ 8____ 8____ 8____ (10 frog hops to failure after last set) Skull Crushers 10____ 10____ 10____ 10____ Shoulder Shrugs 10____ 10____ 10____ 10____ (forward leaning db side raises to 20 after last set) Overhead DB Triceps Ext 10____ 10____ 10____ 10____ Upright row 10____ 10____ 10____ 10____ Week ____ Date ___________________________ Every battle is won before its fought. I did my best, and my best is good enough. Signed ______________________________________