RealDealBaseballTraining.com Manual, Page 1Inﬂuence of Jim Wendler’s 5/3/1 Jim Wendler’s 5/3/1...

RealDealBaseballTraining.com Manual,

Copyright 2011 © by Huff Training, llc & Meglio Fitness. All Rights Reserved.

No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Dan Huff & Joe Meglio, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal – and these cases require written approval from Dan Huff or Joe Meglio prior to publication.

For more information, please contact:

Huff Training, LLC 40 Myron St. Clifton, NJ 07014 Email: [email protected] Websites: www.baseballstrength.com


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http://www.baseballstrength.com

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Disclaimer

The information in this book is offered for educational purposes only; the reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With that in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly, and may not be appropriate for everyone. The author assumes no liability for injury; this is purely an educational manual to guide those already proficient with the demands of such programming.


Why Baseball Players should be strong as Hell 5

Real Deal Baseball Training Philosophy 7

Build a Solid Foundation of Strength 7

Training Economy 7

Minimalist Approach to Training 8

Build a Durable and Bullet Proof Body 8

Influence of Jim Wendler’s 5/3/1 9

The Program 10

General Outline 10

Choose Your Working Max 11

How to Progress 12

The Warm-up Explained 12

Soft Tissue Work 12

Basic Calisthenics and Mobility Work 13

CNS Activation 13

Warm up # 1 14

Warm up # 2 15

Your Real Deal Baseball Training Workouts 16


Why Baseball Players should be strong as Hell Over the years, baseball has changed from a game of speed and

small ball to a game of power. Look at Barry Bonds, Alex Rodriguez,

Mark McGwire, and Sammy Sosa. What do they all have in common?

Aside from their steroid use, they are some of the best power hitters

in baseball history. While baseball is a game highly dependent on skill,

physical strength has obviously had a major impact on the ability to

generate power.

Aside from skill, physical strength is the most important

attribute an athlete can possess. It is the foundation upon which

other athletic skills are built. Speed, agility, flexibility, mobility,

power, and explosiveness are components of baseball that can be

significantly improved by dramatic increases in strength. Baseball is

a ballistic sport that involves quick and explosive movements. In

order to increase power and speed, you must have a solid base and

foundation to build on. The best athletes have incredible relative body

strength. Simply put, strong baseball players who are able to produce

forceful contractions will be more successful than weak players who

rely on skill only. The combination of skill and strength will help

baseball players reach their maximum potential.

Strong muscles are also critical to prevent injuries from

occurring. Throwing a baseball is a very unnatural motion and


science has proven it to be detrimental to overall shoulder health.

Add the rigors of throwing a baseball to the muscular imbalances

caused by pitching and hitting along with weakness in the posterior

chain and you have a recipe for disaster. In order to overcome these

weaknesses and imbalances you must create a strong and powerful

lower body. Weak baseball players will limit their overall progress and

leave their body vulnerable to injuries.

Strength is so important to baseball players because it allows

you to have a greater margin of error in their skills. For instance,

greater bat speed allows a hitter to drive a ball even if his timing is off

or if contact isn’t exactly precise with the barrel of the bat. Greater

velocity allows a pitcher to get a strike—say a foul ball—on a mistake

fastball rather than give up and extra base hit on a mediocre fastball.

Hopefully by now you understand the importance of strength training

for baseball players. Unfortunately some coaches feel that lifting

weights, especially heavy ones, will make their players tight and ruin

their ability to play baseball. These same coaches believe in long

distance running for pitchers and lifting light weight for high reps.

These training methods have absolutely zero science behind them

and more importantly they do not deliver results. Consider yourself

one of the few baseball players out there who will actually train the

way baseball players are suppose to train.


Real Deal Baseball Training Philosophy

The concepts outlined below are staples in the Real Deal Baseball

Training Philosophy.

Build a Solid Foundation of Strength

The biggest problem with most baseball players is a general lack of

strength. Aside from skill, physical strength is the most important

attribute an athlete can possess. As we mentioned earlier, it is the

foundation upon which other athletic skills are built. Speed, agility,

flexibility, mobility, power, and explosiveness are components of

athletics that can be significantly improved by dramatic increases in

strength.

Training Economy

Training economy refers to choosing exercises that will give you the

best bang for your buck. In order to maximize training economy you

need to perform big compound, multi-joint exercises. Multi-joint

exercises refer to exercises that involve multiple muscles and move

at more than one joint. Examples of these types of exercises include

squats, deadlifts, presses, rows. These types of exercises are the meat

and potatoes of the Real Deal Baseball Training Philosophy. They are


critical your training program because they will deliver the best

results in the least amount of time.

Minimalist Approach to Training

Keep it simple stupid. Too many coaches try to create complicated

programs that are impossible to follow. Instead, a solid baseball

training program should focus on a few core lifts and other assistance

exercises that will help make you a better athlete. Ask yourself “why

is this exercise in my program?” If you do not have a really good

reason as to why it is in your program, scrap it! Lucky for you, we

took all the guess works out for you and put together a solid no b.s

program that help make you a better athlete. You see, by using a

minimalist approach, baseball players will be more consistent in their

effort to achieve their goals.

Build a Durable and Bullet Proof Body

The one ability all great baseball players have is their ability to stay

healthy. How many Hall of Famers or All-Americans do you know that

didn’t have a long and durable career? Not many at all. If you are

always hurt and injured you will not be able to performance at a high

level and even worse, you may not be able to perform at all. In order


to build a durable and bullet proof body we need to attack your

weaknesses. For 99% of baseball players this includes a lack of

relative body strength, muscular imbalances throughout the body,

weakness in the posterior chain and poor mobility of the thoracic

spine and hips.

Influence of Jim Wendler’s 5/3/1

Jim Wendler’s 5/3/1 is an extremely effective and simple progressive

overload system for training. Progressive overload refers to

constantly adding weight to the bar in an effort to get stronger. The

only way to do this effectively is to start too light and progress slowly.

These two approaches go hand in hand. By using this approach you

will be able to establish rep maxes and constantly get stronger week

after week.


The ProgramThis 16 week program is divided into 4 cycles. Each cycle lasts 4

weeks and consists of 4 training sessions per week. These workouts

should take you under an hour to complete. This means all you have

to do is dedicate about 4 hours a week to becoming a bigger, faster and

stronger baseball player!

General Outline• 16 week program broken up into 4,4 week cycles

• Train 4 days per week

• Day 1 will be dedicated to the trap bar deadlift, day 2 will be

dedicated to a pressing variation, day 3 will be dedicated to the

front squat and day 4 will be dedicated to the weighted chin-up.

• The first week of each cycle will consist of 3 sets of 5 reps (5/3/1).

• The second week of each cycle will consist of 3 sets of 3 reps

(5/3/1).

• The third week of each cycle will consist of 1 set of 5 reps, 1 set of 3

reps and 1 set of 1 rep (5/3/1).

• The fourth week of each cycle will consist of deloading. This means

we want to give your body a break from lifting heavy weights and


spend this week letting your body recover for the next cycle

(5/3/1).

• The 3 main exercises (front squat, trap bar deadlift, chin up) have

specific set, rep and percentages to follow depending on the week

(5/3/1).

Choose Your Working Max In order to start the program, you need to know what your true

maxes are for the trap bar deadlift, front squat and chin up. This

number needs to be realistic and something that you have done in the

past 6 weeks. Stick with the Real Deal Baseball Philosophy and start

too light rather than too heavy. The biggest mistake you can make is

to overestimate your 1 rep max. This is a beginner mistake that will

kill your progress.

Once you have your maxes established for the 3 main lifts we want

you to take 90% and start there. So say you can deadlift 300 lbs, your

starting point will be 285 lbs and so on for the other lifts. Jim

Wendler uses this method in 5/3/1 to ensure you are not starting too

heavy.


How to ProgressAfter each 4 week cycle increase your front squat and trap bar

deadlift max by 10lbs. You can even use smaller increments of 5 lbs if

you would like. Increase your chin up max by 2.5-5 lbs each training

cycle.

The Warm-up Explained Let’s face it, baseball players have no idea how to properly warm

up before a game or training session. Think about what you see every

high school and most college teams do before games. They will usually

jog one or two poles and then perform 5-10 minutes of static

stretches. Simply put, this type of warm-up is unacceptable. A

complete warm up includes soft tissue work, basic calisthenics,

mobility work, and CNS activation.

Soft Tissue WorkSoft Tissue work is critical to maintaining and improving tissue

quality. Overtime your muscle tissues develop scar tissue, knots and

adhesions and in order to break this up you will need to perform soft

tissue work. In a nutshell, soft tissue work is like a manual massage.

It will be a little uncomfortable at first but as your tissue quality

improves you will see that you start to feel 10 times better. Soft tissue


work can be done with a foam roller, medicine ball, lacrosse ball,

baseball or a tennis ball.

Basic Calisthenics and Mobility WorkThis includes exercises like squats, lunges, push-ups, mountain

climbers, fire hydrates etc… The goals of these exercises are to raise

your core body temperature, break a light sweat, and improve your

joint range of motion.

CNS Activation Activating your central nervous system is about priming your body

for the workout. These exercises will help flip the switch on and will

get your nervous system to start firing. Explosive jumps, medicine

ball throws and other explosive exercises will serve as your CNS

activation.


Warm up # 1 Stationary Warm-up -Perform 8-12 reps of each exercise

• Jumping Jacks

• Seal Jacks

• Squats

• Side Lunges

• Arm Circles

• Arm Swings

• Push ups

• Scapular Retraction

• Mountain Climbers

• Fire Hydrant Circles

• Leg Raises

• Bridges

• Wideouts- 3 sets of 5 seconds


Warm up # 2 Movement Warm-up- Perform each exercise for 8-12 res. Do all

movement training for 15 yards

• Squat To Forward Lunge

• Cossack Squat

• Push-ups

• Iso Push-up w/ Wrist Tap

• Spiderman Lunges

• Cradle Walk

• Walking RDL’s

• Power Skips

• Backwards Hip Circles

• Power Skips

• Side Shuffle


Your Real Deal Baseball Training WorkoutsWeek 1Day 1: LOWER BODY WORKOUT:

1. Box Jumps: 6 X 3 @75% of 1RM. 2. Trap Bar Deadlift: 65% X 5 ,75% X 5, 85% X AMAP3. DB Split Squat: 4 X 8 each leg4. 45 Degree Back Extension: 3 X 125. Band Pallof Press: 3 X 10 seconds each side

Day 2: UPPER BODY WORKOUT1A. Alternate DB Bench Press (Neutral Grip): 4 X 101B. Plyo Pushup: 4 X 5 2. 1 Arm DB Row 4 X 103A. Face Pull: 3 X 153B. Plank to Push-up: 3 X 103C. Plate Pinch: 3 X 15 seconds

Day 3: LOWER BODY WORKOUT1. Broad Jumps: 5 X 52. BB Front Squat: 65% X 5. 75% X 5, 85% X AMAP3. DB RDL: 4 X 84. DB Step Up: 3 X 105. DB Suitcase Deadlift: 3 X 5

Day 4: Upper Body Workout1. Medicine Ball Chest Pass: 6 X 32. Weighted Chin up: 65% X 5. 75% X 5, 85% X AMAP3A. Close Grip Push Up: 4 X max reps (Leave 1 rep in the tank each set) 3B. Inverted Row: 4 X max reps (Leave 1 rep in the tank each set)4A. Prone Trap Raise: 3 X 84B. DB hold: 3 X 30 seconds4C. Dead Bug: 3 X 12


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Week 2Day 1: LOWER BODY WORKOUT:

1. Box Jumps: 5 X 3 @ 85% of 1RM. 2. Trap Bar Deadlift: 70% X 3, 80% X 3, 90% X AMAP3. DB Split Squat: 4 X 7 each leg4. 45 Degree Back Extension: 3 X 105. Band Pallof Press: 3 X 15 seconds each side

Day 2: UPPER BODY WORKOUT1A. Alternate DB Bench Press (Neutral Grip): 4 X 81B. Plyo Pushup: 4 X 5 2. 1 Arm DB Row: 4 X 83A. Face Pull: 3 X 123B. Plank to Push-up: 3 X 103C. Plate Pinch: 3 X 20 seconds

Day 3: LOWER BODY WORKOUT1. Broad Jumps: 5 X 52. BB Front Squat: 70% X 3, 80% X 3, 90% X AMAP3. DB RDL: 4 X 74. DB Step Up: 3 X 85. DB Suitcase Deadlift: 3 X 5

Day 4: Upper Body Workout1. Medicine Ball Chest Pass: 5 X 32. Weighted Chin up: 70% X 3, 80% X 3, 90% X AMAP3A. Close Grip Push Up: 4 X max reps (Beat your total from last week)3B. Inverted Row: 4 X max reps (Beat your total from last week)4A. Prone Trap Raise: 3 X 84B. DB hold: 3 X 30 seconds4C. Dead Bug: 3 X 12
















































Week 3 Day 1: LOWER BODY WORKOUT:

1. Box Jumps: 5 Single Jumps @ 90+ % of 1RM 2. Trap Bar Deadlift: 75% X 5, 85% X 3, 95% X AMAP3. DB Split Squat: 4 X 6 each leg4. 45 Degree Back Extension: 3 X 105. Band Pallof Press: 3 X 20 seconds each side

Day 2: UPPER BODY WORKOUT1A. Alternate DB Bench Press (Neutral Grip): 4 X 61B. Plyo Pushup: 4 X 5 2. 1 Arm DB Row 4 X 63A. Face Pull: 3 X 153B. Plank to Push-up: 3 X 103C. Plate Pinch: 3 X 30 seconds

Day 3: LOWER BODY WORKOUT1. Broad Jumps: 5 X 52. BB Front Squat: 75% X 5, 85% X 3, 95% X 13. DB RDL: 4 X 64. DB Step Up: 3 X 85. DB Suitcase Deadlift: 3 X 5

Day 4: Upper Body Workout1. Medicine Ball Chest Pass: 7 X 22. Weighted Chin up: 75% X 5, 85% X 3, 95% X 13A. Close Grip Push Up: 4 X max reps (Beat your total from last week)3B. Inverted Row: 4 X max reps (Beat your total from last week)4A. Prone Trap Raise: 3 X 84B. DB hold: 3 X 30 seconds4C. Dead Bug: 3 X 12
















































Week 4Day 1: LOWER BODY WORKOUT:

1. Box Jumps: 3 X 5 @ 60 % of 1RM2. Trap Bar Deadlift: 40% X 5, 50% X 5, 60% X 53. DB Split Squat: 2 X 8 each leg4. 45 Degree Back Extension: 2 X 125. Band Pallof Press: 2 X 10s each side

Day 2: UPPER BODY WORKOUT1A. Alternate DB Bench Press (Neutral Grip): 2 X 101B. Plyo Pushup: 2 X 5 2. 1 Arm DB Row: 2 X 103A. Face Pull: 2 X 153B. Plank to Push-up: 2 X 103C. Plate Pinch: 2 X 20 seconds

Day 3: LOWER BODY WORKOUT1. Broad Jumps: 3 X 52. BB Front Squat: 40% X 5, 50% X 5, 60% X 53. DB RDL: 2 X 84. DB Step Up: 2 X 105. DB Suitcase Deadlift: 2 X 5

Day 4: Upper Body Workout1. Medicine Ball Chest Pass: 3 X 32. Weighted Chin up: 40% X 5, 50% X 5, 60% X 53A. Close Grip Push Up: 3 X 10 3B. Inverted Row: 3 X 104A. Prone Trap Raise: 2 X 84B. DB hold: 2 X 30 seconds4C. Dead Bug: 2 X 12
















































Week 5Day 1: LOWER BODY WORKOUT

1. Weighted Jump Squat into Box Jump: 6 X 3 @75% of 1RM.2. Trap Bar DL: 65% X 5, 75% X 5, 85% X AMAP3. Walking lunges: 4 x 8 4. Pull through: 3 X 125A. Swiss ball leg curl: 3 x 85B. Pallof Press: 3 X 3 (5 second bursts)

Day 2: UPPER BODY WORKOUT1. Kneeling Med Ball Throw: 5 X 52A. 1 Arm DB Bench Press: 4 X 10 each side2B. Rotational inverted rows: 4 X 103. DB Farmer walks: 3 X 30 yards4A. DB Windmills: 3 X 5 each side4B. DB External Rotation: 3 X 12 each side4C. Zottman curls: 3 X 15

Day 3: LOWER BODY WORKOUT1. Tuck Jumps: 6 X 32. BB Front Squat: 65% X 5, 75% X 5, 85% X AMAP3. BB RDL's: 4 X 84. DB Bulgarian Split squat: 3 X 105. Physio ball Ab Rollouts: 3 X 8

Day 4: UPPER BODY WORKOUT1. Med Ball “Hot Feet” Side Throw: 6 X 32. Weighted Chin up: 65% X 5, 75% X 5, 85% X AMAP3. Push ups for time: 3 X 30 seconds4. Chest Supported DB Rows: 3 X 125A. L Lateral Raise + External Rotation: 3 X 155B. Prone T raise: 3 X 105C. Physio ball jackknifes: 3 X 8





















































1. Weighted Jump Squat into Box Jump: 5 X 3 @ 85% of 1RM2. Trap Bar DL: 70% X 3, 80% X 3, 90% X AMAP3. Walking lunges: 4 x 7 4. Pull through: 3 X 105A. Swiss ball leg curl: 3 x 85B. Pallof Press: 3 X 3 (5 second bursts)

Day 2: UPPER BODY WORKOUT1. Kneeling Med Ball Throw: 5 X 32A. 1 Arm DB Bench Press: 4 X 8 each side2B. Rotational inverted rows: 4 X 83. DB Farmer walks: 3 X 35 yards (Use same weight as last week)4A. DB Windmills: 3 X 5 each side4B. DB External Rotation: 3 X 10 each side4C. Zottman curls: 3 X 12


Day 4: UPPER BODY WORKOUT1. Med Ball “Hot Feet” Side Throw: 5 X 32. Weighted Chin up: 70% X 3, 80% X 3, 90% X AMAP3. Push ups for time: 3 X 30 seconds (Beat your total from last week)4. Chest Supported DB Rows: 3 X 105A. L Lateral Raise + External Rotation: 3 X 125B. Prone T raise: 3 X 85C. Physio ball jackknifes: 3 X 10





















































1. Weighted Jump Squat into Box Jump: 5 Single Jumps @ 90+ % of 1RM2. Trap Bar DL: 75% X 5, 85% X 3, 95% X AMAP3. Walking lunges: 4 x 6 4. Pull through: 3 X 85A. Swiss ball leg curl: 3 x 75B. Pallof Press: 3 X 3 (5 second bursts)

Day 2: UPPER BODY WORKOUT1. Kneeling Med Ball Throw: 5 X 32A. 1 Arm DB Bench Press: 4 X 6 each side2B. Rotational inverted rows: 4 X 63. DB Farmer walks: 3 X 40 yards (Use same weight as last week)4A. DB Windmills: 3 X 5 each side4B. DB External Rotation: 3 X 8 each side4C. Zottman curls: 3 X 10


Day 4: UPPER BODY WORKOUT1. Med Ball “Hot Feet” Side Throw: 5 X 32. Weighted Chin up: 75% X 5, 85% X 3, 95% X AMAP3. Push ups for time: 3 X 30 seconds (Beat your total from last week)4. Chest Supported DB Rows: 3 X 85A. L Lateral Raise + External Rotation: 3 X 105B. Prone T raise: 3 X 85C. Physio ball jackknifes: 3 X 10





















































1. Weighted Jump Squat into Box Jump: 3 X 5 @ 60 % of 1RM2. Trap Bar DL: 40% X 5, 50% X 5, 60% X 53. Walking lunges: 2 x 6 4. Pull through: 2 X 85A. Swiss ball leg curl: 2 x 75B. Pallof Press: 2 X 3 (5 second bursts)

Day 2: UPPER BODY WORKOUT1. Kneeling Med Ball Throw: 3 X 32A. 1 Arm DB Bench Press: 2 X 10 each side2B. Rotational inverted rows: 2 X 103. DB Farmer walks: 2 X 30 yards4A. DB Windmills: 2 X 5 each side4B. DB External Rotation: 2 X 8 each side4C. Zottman curls: 2 X 10

Day 3: LOWER BODY WORKOUT1. Tuck Jumps: 4 X 22. BB Front Squat: 40% X 5, 50% X 5, 60% X 53. BB RDL's: 2 X 64. DB Bulgarian Split squat: 2 X 85. Physio ball Ab Rollouts: 2 X 10

Day 4: UPPER BODY WORKOUT1. Med Ball “Hot Feet” Side Throw: 3 X 32. Weighted Chin up: 40% X 5, 50% X 5, 60% X 53. Push ups for time: 2 X 30 seconds 4. Chest Supported DB Rows: 2 X 85A. L Lateral Raise + External Rotation: 2 X 105B. Prone T raise: 2 X 85C. Physio ball jackknifes: 2 X 10





















































1. Box Squat into Box Jump: 6 X 3 @75% of 1RM2. Trap Bar DL: 65% X 5, 75% X 5, 85% X 53. Reverse lunge to RDL: 3 X 84. DB Swings: 3 X 15 5. Split Stance Pallof Press: 3 X 10 second hold each side

Day 2: UPPER BODY WORKOUT1. Medicine ball push pass for distance: Perform10 singles2A. DB Floor Press: 4 X 102B. Bent Over DB Row: 4 X 103. Neutral Grip Pull ups: 3 x Max (Leave 1 rep in the tank each set)4. DB "Power Cleans": 2 x 155A. Mixed DB Carries: 2 X 20 yards 5B. Side lying DB External Rotation: 2 X 12

Day 3: LOWER BODY WORKOUT1. Vertical Jump: Perform 10 singles 2. Front Squat: 65% X 5, 75% X 5, 85% X 53. Partner GHR : 4 X 54A. Pistols to box: 3 X 54B. Ab Wheel Rollouts: 3 X 8

Day 4: UPPER BODY WORKOUT1. Med Ball Slams: 6 X 32. Weighted Chin up: 65% X 5, 75% X 5, 85% X 53A. 1 Leg foot elevated push up (add band for resistance): 4 X 103B. Renegade Row: 4 X 104A. Face Pull + External Rotation: 3 X 154B. Hammer curls: 3 X 84C. Hanging leg raise: 3 X 10



















































1. Box Squat into Box Jump: 5 X 3 @ 85% of 1RM2. Trap Bar DL: 70% X 3, 80% X 3, 90% X AMAP3. Reverse lunge to RDL: 3 X 64. DB Swings: 3 X 125. Split Stance Pallof Press: 3 X 15 second hold each side

Day 2: UPPER BODY WORKOUT1. Medicine ball push pass for distance: Perform 8 singles2A. DB Floor Press: 4 X 82B. Bent Over DB Row: 4 X 83. Neutral Grip Pull ups: 3 x Max (Beat your total from last week)4. DB "Power Cleans": 2 x 125A. Mixed DB Carries: 2 X 25 yards (Use same weight as last week) 5B. Side lying DB External Rotation: 2 X 10

Day 3: LOWER BODY WORKOUT1. Vertical Jump: Perform 8 singles 2. Front Squat: 70% X 3, 80% X 3, 90% X AMAP3. Partner GHR : 4 X 54A. Pistols to box: 3 X 64B. Ab Wheel Rollouts: 3 X 10

Day 4: UPPER BODY WORKOUT1. Med Ball Slams: 5 X 32. Weighted Chin up: 70% X 3, 80% X 3, 90% X AMAP3A. 1 Leg foot elevated push up (add band for resistance): 4 X 83B. Renegade Row: 4 X 84A. Face Pull + External Rotation: 3 X 124B. Hammer curls: 3 X 84C. Hanging leg raise: 3 X 10



















































1. Box Squat into Box Jump: 5 X 3 @ 85% of 1RM2. Trap Bar DL: 75% X 5, 85% X 3, 95% X AMAP3. Reverse lunge to RDL: 3 X 64. DB Swings: 3 X 105. Split Stance Pallof Press: 3 X 20 second hold each side

Day 2: UPPER BODY WORKOUT1. Medicine ball push pass for distance: Perform 6 singles2A. DB Floor Press: 4 X 62B. Bent Over DB Row: 4 X 63. Neutral Grip Pull ups: 3 x Max (Beat your total from last week)4. DB "Power Cleans": 2 x 105A. Mixed DB Carries: 2 X 30 yards (Use same weight as last week) 5B. Side lying DB External Rotation: 2 X 10

Day 3: LOWER BODY WORKOUT1. Vertical Jump: Perform 6 singles 2. Front Squat: 75% X 5, 85% X 3, 95% X AMAP3. Partner GHR : 4 X 54A. Pistols to box: 3 X 84B. Ab Wheel Rollouts: 3 X 12

Day 4: UPPER BODY WORKOUT1. Med Ball Slams: 7 X 22. Weighted Chin up: 75% X 5, 85% X 3, 95% X AMAP3A. 1 Leg foot elevated push up (add band for resistance): 4 X 73B. Renegade Row: 4 X 74A. Face Pull + External Rotation: 3 X 104B. Hammer curls: 3 X 74C. Hanging leg raise: 3 X 10



















































1. Box Squat into Box Jump: 5 X 3 @ 85% of 1RM2. Trap Bar DL: 40% X 5, 50% X 5, 60% X 53. Reverse lunge to RDL: 2 X 64. DB Swings: 2 X 105. Split Stance Pallof Press: 3 X 15 second hold each side

Day 2: UPPER BODY WORKOUT1. Medicine ball push pass for distance: Perform 6 singles2A. DB Floor Press: 3 X 62B. Bent Over DB Row: 3 X 63. Neutral Grip Pull ups: 2 x Submax 4. DB "Power Cleans": 2 x 105A. Mixed DB Carries: 2 X 20 yards 5B. Side lying DB External Rotation: 2 X 10

Day 3: LOWER BODY WORKOUT1. Vertical Jump: Perform 5 singles 2. Front Squat: 40% X 5, 50% X 5, 60% X 53. Partner GHR : 2 X 54A. Pistols to box: 2 X 54B. Ab Wheel Rollouts: 2 X 10

Day 4: UPPER BODY WORKOUT1. Med Ball Slams: 5 X 22. Weighted Chin up: 40% X 5, 50% X 5, 60% X 53A. 1 Leg foot elevated push up (add band for resistance): 3 X 73B. Renegade Row: 3 X 74A. Face Pull + External Rotation: 2 X 104B. Hammer curls: 2 X 74C. Hanging leg raise: 2 X 10



















































1. Kneeling Med Ball Jump: 6 X 32. Trap Bar DL: 65% X 5, 75% X 5, 85% X AMAP3. BB Reverse lunges with front squat grip: 3 X 84. Single Leg DB RDL: 3 X 105. 1 Arm DB Carries: 3 X 20 yards

Day 2: UPPER BODY WORKOUT1. Over the back med ball slam: Perform 10 Singles 2A. Alternating Incline DB Bench Press: 4 X 10 2B. Inverted row with 1 foot elevated: 4 X 103. Push up into Row: 3 X 84A. Medicine Ball Decelerators: 3 X15 4B. Kneeling Pallof Press: 3 X 3 (5 second bursts)

Day 3: LOWER BODY WORKOUT1. Kneeling med ball Jump into chest pass: 6 X 32. BB Front Squats: 65% X 5, 75% X 5, 85% X AMAP3. Walking OH Plate Lunges: 3 X 10 4A. Single Leg physio ball curl: 3 X 84B. Barbell Roll outs: 3 X 8

Day 4: UPPER BODY WORKOUT1. Medicine Ball Figure 8 Side throws: 6 X 3 2A. Clap push-ups: 4 X 62b. Weighted Chin up: 65% X 5, 75% X 5, 85% X AMAP3A. Suspended Push-up's (Feet Elevated): 3 X 30 seconds3B. High Band X: 3 X 12 4A. Reverse DB Curl: 3 X 84B. Alternate Hanging Leg Raise: 3 X 10

















































1. Kneeling Med Ball Jump: 5 X 32. Trap Bar DL: 70% X 3, 80% X 3, 90% X 33. BB Reverse lunges with front squat grip: 3 X 74. Single Leg DB RDL: 3 X 85. 1 Arm DB Carries: 3 X 25 yards (Same weight as last week)


Day 3: LOWER BODY WORKOUT1. Kneeling med ball Jump into chest pass: 5 X 32. BB Front Squats: 70% X 3, 80% X 3, 90% X 33. Walking OH Plate Lunges: 3 X 8 4A. Single Leg physio ball curl: 3 X 74B. Barbell Roll outs: 3 X 8

Day 4: UPPER BODY WORKOUT1. Medicine Ball Figure 8 Side throws: 5 X 3 2A. Clap push-ups: 4 X 52B. Weighted Chin up: 70% X 3, 80% X 3, 90% X AMAP3A. Suspended Push-up's (Feet Elevated): 3 X 30 seconds (Beat your total from last week)3B. High Band X: 3 X 10 4A. Reverse DB Curl: 3 X 84B. Alternate Hanging Leg Raise: 3 X 10

















































1. Kneeling Med Ball Jump: 7 X 22. Trap Bar DL: 75% X 5, 85% X 3, 95% X AMAP3. BB Reverse lunges with front squat grip: 3 X 64. Single Leg DB RDL: 3 X 85. 1 Arm DB Carries: 3 X 30 yards (Same weight as last week)


Day 3: LOWER BODY WORKOUT1. Kneeling med ball Jump into chest pass: 5 X 32. BB Front Squats: 75% X 5, 85% X 3, 95% X AMAP3. Walking OH Plate Lunges: 3 X 6 4A. Single Leg physio ball curl: 3 X 74B. Barbell Roll outs: 3 X 8

Day 4: UPPER BODY WORKOUT1. Medicine Ball Figure 8 Side throws: 5 X 3 2A. Clap push-ups: 4 X 52B. Weighted Chin up: 75% X 5, 85% X 3, 95% X AMAP3A. Suspended Push-up's (Feet Elevated): 3 X 30 seconds (Beat your total from last week)3B. High Band X: 3 X 10 4A. Reverse DB Curl: 3 X 84B. Alternate Hanging Leg Raise: 3 X 10

















































1. Kneeling Med Ball Jump: 5 X 22. Trap Bar DL: 40% X 5, 50% X 5, 60% X 53. BB Reverse lunges with front squat grip: 2 X 64. Single Leg DB RDL: 2 X 85. 1 Arm DB Carries: 2 X 30 yards (Same weight as last week)


Day 3: LOWER BODY WORKOUT1. Kneeling med ball Jump into chest pass: 3 X 32. BB Front Squats: 40% X 5, 50% X 5, 60% X 53. Walking OH Plate Lunges: 2 X 6 4A. Single Leg physio ball curl: 2 X 74B. Barbell Roll outs: 2 X 8

Day 4: UPPER BODY WORKOUT1. Medicine Ball Figure 8 Side throws: 3 X 3 2A. Clap push-ups: 3 X 52B. Weighted Chin up: 40% X 5, 50% X 5, 60% X 53A. Suspended Push-up's (Feet Elevated): 2 X 30 seconds3B. High Band X: 2 X 10 4A. Reverse DB Curl: 2 X 84B. Alternate Hanging Leg Raise: 2 X 10
















































RealDealBaseballTraining.com Manual, Page 1Inﬂuence of Jim Wendler’s 5/3/1 Jim Wendler’s 5/3/1...

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