I need to eliminate some exercises and I have trouble eliminating some for the monday/wednesday weightraining schedule. I'll do some on fridays as well (without the machines though because I am not at my college on fridays). I want a full body workout, and I do not want to do split workout or do too many machine exercises due to research. and the leg curl/leg extension is not good for the legs and I already do sprinting/running anyway, so I do not need those 2 machine exercises. My sport is Softball (in tryouts right now) and in the summer I am going to tryout for Soccer, but right now its conditioning for Softball.
here is my schedule...
Monday/Wednesday Weightraining
Barbell - Deadlift, Bent Over Row, Side Bends, Seated Barbell Twist, Calf Raise/Shin Raise, Clean and Jerk, Side Split Squat, Lunge Squat, Inverted Rows
Dumbbell - Shoulder Press, Tricep Bent Over Kickback, Bicep Curls, Saxon Side Bend, rotator cuff/forearm/wristcurl
Cable - Tricep Overhead Extension, Tricep Pressdown, Upright Row, Pull Down Cable Crunches
Machine - Dips, Chin Ups, Chest Fly/Reverse Chest Fly, Seated Row
Bodyweight - Sit Ups/Twist, Bycicle, Plank/Side Plank, Push Ups, Leg Raises, 60-Second Balance Shift, One Legged Squat, Free Leg Swing
Medicine Ball - One Legged Oblique Twist/two legged with 8 pound, Softball Swing/Wood Chops/Granny Throws/ with 4 pounds
Stability Ball - Back Extension, Double back Leg Lifts
Agility Ladder Drills (before I start weightraining for the day)
Tuesday/Thursday
Bodyweight - Backwards Stride, Frontwards Stride
sprint work...
-Line Jumps (jump a specified distance by jumping from one side of the line to the other while moving forward)
- M Drill (Use cones or buckets to define an "M" shape with about 40' of distance between points. Start at the bottom of the left end of the "M" and define a sequence that goes to each point of the "M" such as: sprint, back peddle, high knees, sprint) 4 sets, 2 reps (1 minute rest between sets, 15 second rest between reps)
- Skipping
- Speed/quickness drills—focus on 3-step speed. For example: run flat-out for 10 meters, then, shuffle to the right 3 steps, then shuffle to the left for 3 steps. Repeat
- Jump Running (alternate legs)
Jump Rope work
Circuit Training 30 seconds each, 60 seconds rest, then 1 more time around. After each session, less rest. This will help me get tired less for fast movements back and fourth in practice.
Jumping Jacks
Base Rotation X
Lateral Bounding
Depth Jump
Tuck Jumps
Mountain Climbers
Burpees
_____________
Fridays - resistance band exercises for flexibility (done after the weightraining), the circuit training and Agility Ladder Drills before weightraining.
some weightraining exercises (ones I can do at home picked out from the mon/wed schedule) -
Dumbbell - Shoulder Press, Tricep Bent Over Kickback, Bicep Curls, Saxon Side Bend, rotator cuff/forearm/wristcurl
Medicine Ball - One Legged Oblique Twist/two legged with 8 pound, Softball Swing/Wood Chops/Granny Throws/ with 4 pounds
Barbell - Bench Press, Deadlift, Bent Over Row, Side Bends, Calf Raise/Shin Raise, Clean and Jerk, Side Split Squat, Lunge Squat
Stability Ball - Back Extension, Double back Leg Lifts
Bodyweight - Sit Ups/Twist, Bycicle, Plank/Side Plank, Push Ups, Leg Raises, 60-Second Balance Shift, One Legged Squat, Free Leg Swing
here is my schedule...
Monday/Wednesday Weightraining
Barbell - Deadlift, Bent Over Row, Side Bends, Seated Barbell Twist, Calf Raise/Shin Raise, Clean and Jerk, Side Split Squat, Lunge Squat, Inverted Rows
Dumbbell - Shoulder Press, Tricep Bent Over Kickback, Bicep Curls, Saxon Side Bend, rotator cuff/forearm/wristcurl
Cable - Tricep Overhead Extension, Tricep Pressdown, Upright Row, Pull Down Cable Crunches
Machine - Dips, Chin Ups, Chest Fly/Reverse Chest Fly, Seated Row
Bodyweight - Sit Ups/Twist, Bycicle, Plank/Side Plank, Push Ups, Leg Raises, 60-Second Balance Shift, One Legged Squat, Free Leg Swing
Medicine Ball - One Legged Oblique Twist/two legged with 8 pound, Softball Swing/Wood Chops/Granny Throws/ with 4 pounds
Stability Ball - Back Extension, Double back Leg Lifts
Agility Ladder Drills (before I start weightraining for the day)
Tuesday/Thursday
Bodyweight - Backwards Stride, Frontwards Stride
sprint work...
-Line Jumps (jump a specified distance by jumping from one side of the line to the other while moving forward)
- M Drill (Use cones or buckets to define an "M" shape with about 40' of distance between points. Start at the bottom of the left end of the "M" and define a sequence that goes to each point of the "M" such as: sprint, back peddle, high knees, sprint) 4 sets, 2 reps (1 minute rest between sets, 15 second rest between reps)
- Skipping
- Speed/quickness drills—focus on 3-step speed. For example: run flat-out for 10 meters, then, shuffle to the right 3 steps, then shuffle to the left for 3 steps. Repeat
- Jump Running (alternate legs)
Jump Rope work
Circuit Training 30 seconds each, 60 seconds rest, then 1 more time around. After each session, less rest. This will help me get tired less for fast movements back and fourth in practice.
Jumping Jacks
Base Rotation X
Lateral Bounding
Depth Jump
Tuck Jumps
Mountain Climbers
Burpees
_____________
Fridays - resistance band exercises for flexibility (done after the weightraining), the circuit training and Agility Ladder Drills before weightraining.
some weightraining exercises (ones I can do at home picked out from the mon/wed schedule) -
Dumbbell - Shoulder Press, Tricep Bent Over Kickback, Bicep Curls, Saxon Side Bend, rotator cuff/forearm/wristcurl
Medicine Ball - One Legged Oblique Twist/two legged with 8 pound, Softball Swing/Wood Chops/Granny Throws/ with 4 pounds
Barbell - Bench Press, Deadlift, Bent Over Row, Side Bends, Calf Raise/Shin Raise, Clean and Jerk, Side Split Squat, Lunge Squat
Stability Ball - Back Extension, Double back Leg Lifts
Bodyweight - Sit Ups/Twist, Bycicle, Plank/Side Plank, Push Ups, Leg Raises, 60-Second Balance Shift, One Legged Squat, Free Leg Swing