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When I was a collegiate baseball strength coach, Friday’s were work capacity/team building for us. By far our most productive day of the week.
Here is how we structured those days.
Thread below
Here is how we structured those days.
Thread below
10-20 minute active warm-up + plyo/sprint build up.
Sample active warm-up here: https://joshheenan.com/free-baseball-content/
Sample active warm-up here: https://joshheenan.com/free-baseball-content/
20-30 minutes of “strongman circuit”
10-12 stations
Groups of 3-4
Sometimes a forced mixture of younger and older guys
Sometimes a forced group of same aged guys
Sometimes organic groups
10-12 stations
Groups of 3-4
Sometimes a forced mixture of younger and older guys
Sometimes a forced group of same aged guys
Sometimes organic groups
Sample rotation of circuit:
1) Farmers walk
2) Side lying thoracic rotation
3) Sled Push
4) Side Plank
5) Med ball slam
6) Plyo push up to push-up to bottom push-up hold
7) Broad jump
8) Rear Foot elevated split squat hold
9) RFESS hold (other side)
10) Glute bridge
1) Farmers walk
2) Side lying thoracic rotation
3) Sled Push
4) Side Plank
5) Med ball slam
6) Plyo push up to push-up to bottom push-up hold
7) Broad jump
8) Rear Foot elevated split squat hold
9) RFESS hold (other side)
10) Glute bridge
Times/rounds were escalated based on goal of work that week.
Starting with 3 rounds and 30 sec per exercise. We may add load the next week, we may add time, or we may add a round.
Starting with 3 rounds and 30 sec per exercise. We may add load the next week, we may add time, or we may add a round.
Expectation is to bust your ass during your set and SPRINT to next station when time is up.
If you don’t hustle to the next station, we redo the previous station.
Rarely a need to call out the athlete as they know or their peers will tell them to fix it.
If you don’t hustle to the next station, we redo the previous station.
Rarely a need to call out the athlete as they know or their peers will tell them to fix it.
I would often choose a guy that is either crushing it or needing some support from teammates and say “We are on @j_murph35, once he finishes down and back for farmers walk we are done with the round”.
This may make sets last 20 sec or 60 sec.
This may make sets last 20 sec or 60 sec.
This was always awesome. Whole team would be busting their bit and cheering on the guy that is driving the clock.
Form was always first priority. So there would be requisites hot before we started strong man training.
Checks and balances were there for teamwork, progression and accountability.
Example: we may only roll out 80s, 90s, and 110s for farmers walks. Someone has to sack up.
Checks and balances were there for teamwork, progression and accountability.
Example: we may only roll out 80s, 90s, and 110s for farmers walks. Someone has to sack up.
Finisher for the day was usually one of the following:
-Arm circuit: I go, you go style with a partner (thanks @bpatel515). Someone always going, any bicep or tricep work they want - 10 minutes
-Tag
-Touch football or ultimate frisbee: must sprint to line
-Opposite arm dodge ball
-Arm circuit: I go, you go style with a partner (thanks @bpatel515). Someone always going, any bicep or tricep work they want - 10 minutes
-Tag
-Touch football or ultimate frisbee: must sprint to line
-Opposite arm dodge ball
Ultimate frisbee and the arm circuit would elicit the most impressive leveling up I’ve ever seen from athletes. Guys would work harder than I’ve ever seen AND they were having a blast.
Bonus:
If any of our guys were in a weight gain cycle, they would congregate in the dining hall after these lifts and do a “power hour” together.
Rules
1) start with a protein
2) add a veggie or fruit
3) don’t stop eating for the hour
4) don’t get sick
If any of our guys were in a weight gain cycle, they would congregate in the dining hall after these lifts and do a “power hour” together.
Rules
1) start with a protein
2) add a veggie or fruit
3) don’t stop eating for the hour
4) don’t get sick
Goal was to help the guys build good habits of learning to eat well (at the beginning of the session) and consume more calories than they were used to.
Guys would have fun with it. Good bonding and guys that put on serious weight would often be leaders in that group.
Guys would have fun with it. Good bonding and guys that put on serious weight would often be leaders in that group.
Questions about the thread?
Ask below and I’ll gladly answer.
Ask below and I’ll gladly answer.
