off season training protocol

After much contemplation, I've decided to go with a Westside based routine for my weight lifting. It will be modified from the original 4x/week routine down to 3x/week. I'll be adding in RE work after my ME work. I'll also be adding in some other stuff I typically don't do: step ups, curls, shrugs, delt exercises, etc. At the same time, I'll be dropping oly movements. After two (possibly 3) cycles, I will go back to in-season training with a focus on the oly movements and primarily DE work. RE work will start at 2-3 sets of 20 reps and work it's way down to no less than 8 reps over the course of the 2-3 cycles.

ME = max effort, focusing on heavy weight, speed @ .5.-6m/s (1.64-1.96f/s)
RE = repeated effort, high reps, light weight, endurance work
DE = synamic effort, focusing on speed @ 1m/s (3.28f/s)

Everything will be 10-12 sets of 3 reps with 45-60 seconds rest time for the major lifts, outside of RE work. Assistance work will be by feel, 6-12 reps. Accomodating resistance (bands) will be used for DE work (think 75% weight, 25%), as well as ME work (think 50% weight 50% band), while still focusing on hitting the prescribed speed.

A lot of focus will also be on increasing my vertical as well as conditioning. The week followign the Tucson games I will max out on squat, front squat, deadlift, sumo deadlift, bench, incline bench, strict OHP and push press. After the end of the 2-3 cycles I will max again to see what gains have been made. During this off season I will also focus on getting my bodyweight down to the mid 250s. I believe this will have me leaner, healthier, faster and more explosive, all of which will be needed to bring my game to the next level.

For throwing, I will throw 3x/week. I haven't got an exact throwing schedule as of yet, although I know I will throw either saturday or sunday, plus twice during the week and allow myself 2 recovery days. That means one of my days will have 2 workouts, just like I currently have.

Now, on to the weight training template: (click here for spreadsheet view)

************wk1

monday - ME sq/dl

ME back squat

RE sumo dead

RDLs or GMs + pull throughs

step-ups

core

tuesday - ME bench

ME flat bench

RE strict OHP

pullups

rows

shrugs/flyes

thursday - DE sq/dl

DE conv dead & front squat

RDLs or GMs + pull throughs

box jumps

core

************wk2

monday - DE bench

DE incline bench

pushdowns or skulls

pullups

rows

curls/face pulls/side raises

tuesday - ME sq/dl

ME conv dead

RE back squat

RDLs or GMs + pull throughs

step-ups

core

thursday - ME bench

ME strict OHP

RE close grip

pullups

rows

shrugs/flyes

************wk3

monday - DE sq/dl

DE sumo dead & back squat

RDLs or GMs + pull throughs

box jumps

core

tuesday - DE bench

DE flat bench

pushdowns or skulls

pullups

rows

curls/face pulls/side raises

thursday - ME sq/dl

ME front squat

RE conv dead

RDLs or GMs + pull throughs

step-ups

core

************wk4

monday - ME bench

ME incline bench

RE push press

pullups

rows

shrugs/flyes

tuesday - DE sq/dl

DE conv dead & front squat

RDLs or GMs + pull throughs

box jumps

core

thursday - DE bench

DE incline bench

pushdowns or skulls

pullups

rows

curls/face pulls/side raises

************wk5

monday - ME sq/dl

ME sumo dead

RE front squat

RDLs or GMs + pull throughs

step-ups

core

tuesday - ME bench

ME push press

RE incline press

pullups

rows

shrugs/flyes

tuesday - DE sq/dl

DE sumo dead & back squat

RDLs or GMs + pull throughs

box jumps

core

************wk6

thursday - DE bench

DE flat bench

pushdowns or skulls

pullups

rows

curls/face pulls/side raises

deload the rest of the week & start over