cfr training for the next level

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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powerlifter54
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cfr training for the next level

Post by powerlifter54 » Mon Jun 15, 2009 6:15 pm

Lots of folks debate training kids, hows and whys and maybes. Pursuit of Perfection in Theory is the enemy of progress. i have a plan that will have to be adjusted for life, sport training, and interest level. The goal here is to help a skinny, smallish, fast, excellent left handed hitter with average defense and arm strength play HS baseball at a high level. This log starts summer before 8th grade as he has decided to focus on baseball.
6/15

kb clean and press 15x8L+8R
kb snatch 15x8+8
seated barbell MP 45x8
bench press 45x8, 55x8
box squat 45x8, 65x8x2
power clean 45x8x2
ring knee raisesx8
fs 45x8
kb sumo dl 88x8
mini band rotators
pullupx8
ghrx8
ez curl 45x8
20 mins

later
batting cage 120 pitches

later
"PL54 prowler" push 1 hour
(lawnmower)
Last edited by powerlifter54 on Wed Jan 13, 2010 3:59 pm, edited 2 times in total.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Holland Oates
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Re: cfr summer training

Post by Holland Oates » Tue Jun 16, 2009 7:36 pm

powerlifter54 wrote:
"PL54 prowler" push 1 hour
(lawnmower)
=D> =D> =D>
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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Wed Jun 17, 2009 3:44 am

6/16
2.5 hour baseball practice
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: cfr summer training

Post by powerlifter54 » Fri Jun 19, 2009 2:45 am

6/17 1 hour hitting lesson

6/18 2.5 horu baseball practice
then
KB clean and press 15x10+10
KB snatch 15x10+10
power clean 45x10
barbell standing MP 45x10 way harder than seated stability wise
barbell fs 45x10
chinx10
box squat 45x10, 55x10
bench press 50x10
ez cuurl 25x10
KB sumo dl 88x10
rack pull from knee 135x5
rotators with green bands 10x4 sets

off tommororow except maybe 100 pitches in cage then tournament with new team this weekend. The goal on this team is to gel and move from AA to AAA. cfr is working hard to stay with this very cherry picked team. we'll see. Doubt anybody else was in the weight room tonight though.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Sat Jun 20, 2009 2:50 am

6/19 hit 120 pitches in the cage
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Sun Jun 21, 2009 12:09 pm

6/21 played doubleheader then hit 100 pitches in cage.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Sun Jun 21, 2009 8:15 pm

6/21 played doubleheader.

week ahead looks tough. M-W Caseball Camp in morning, T,W, TH practices with at least 1 team, and Tournament this weekend. Will slide hitting lesson to Friday and go easy on lifting.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Tue Jun 23, 2009 3:29 am

6/22 baseball camp

if he feels OK will lift thursday night and adjust volume/intensity based on feel and warmup sets and just do 2-4 exercises.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Fri Jun 26, 2009 2:46 pm

6/23 am baseball camp then pm baseball practice

6/24 am baseball camp then pm 100 pitches

6/25 took some input form Eric Cressey and changed workout a bit
pm
warmup KB clean and press 15x10+10, sntach 15x10+10
bench 45x8, 55x8
box squat 55x8, 75x8
min band pullupx8x2 using band to correct impropr form and bilateral deficit (for you lefties that means one side is weaker than the other)
band rotator/hip extension work
rack pull from knee 135x7
then baseball practice
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Fri Jun 26, 2009 10:45 pm

6/26 hitting lesson then hit 60 more pitches then home to push pl54 prowler for an hour
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Sun Jun 28, 2009 7:11 pm

6/27 hit 60 pitches
play doubleheader

6/28 doubleheader
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Tue Jun 30, 2009 12:40 am

6/29
warmup
kb clean and press 15x8+8, kb snatch 15x8+8
box squat 45x8, 75x8, 85x8
pullups with mini band x8x3
GHRx12
ez bar rev curl and press 25x8+8
mini band X's x10
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Wed Jul 01, 2009 2:36 am

6/30 ez practice
long toss and base running
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Mon Jul 06, 2009 3:14 am

7/2 practice
KB warmup c+P and snatch w 15lb KB
then power clean 45x8, 55x5, 65x8
mini band pullupx8x3 sets
rack pull 135x8
ring leg raisesx8
ring dipsx5

7/3 sprain toe at friend's house


7/5
game 0800

hit 140 pitches

game 1800
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: cfr summer training

Post by powerlifter54 » Tue Jul 07, 2009 2:57 am

7/6
hit 180 pitches

later
throw 1/2 hour
fielding 1 hour

later
game

home
box squat 45x8, 75x8, 90x8
power clean 45x8, 65x8
ring dips+leg raises

a good day
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Thu Jul 09, 2009 4:08 am

7/7 push PL54 prowler for an hour then practice

7/8 hit 100 pitches
game

Games next 3 days then week off from games, then road trip to another weeklong tournament. Very little weight work until next week with only two practices. Probably hit a few other nights and lift 2-3x next week before he leaves for Round Rock. This is their one out of town tournament.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Fri Jul 10, 2009 1:15 pm

7/9 hit 160 pitches, game
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Fri Jul 10, 2009 9:23 pm

7/10

hit 200 pitches then...

play game...

KB sumo deadlift 53x8, 88x8
barbell conv dl 90x8
mini band rotators
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Sun Jul 12, 2009 2:54 pm

7/11 play last game of tournament
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Sun Jul 12, 2009 3:15 pm

A good week and a bad week.

Hit over 800 pitches in BP
played 7 games
2 workouts
2 practices
went 9 for 11 at plate with 5 walks and 1 hit by pitch
scored 13 runs
stole at least one base every time he got on.

bad part is team went 3-4 this week. May need to work on learning to pitch because at AA and AAA, the level of the teams we played this week, these kids do not have enough pitching. Wonderful kids and nice parents but cfr will be moving on. parents watched cfr hit all week and commented on his hitting. when the answer was our work based approach, 3 other kids joined us at cage before game thursday. the 1 kid who hit with us all week is agreat player who is on another team with us and has been in a bad slump. he was 6 for 9 this week. Rest of team hit better and friday almost whole team was there. They hit better but sadly there was no fielding cage...
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Mon Jul 13, 2009 10:00 pm

7/13
warmup
kb c+P 15x7+7
Kb snatch 15x7+7
step up 15x7+7
bulgarian bwtx7+7
side to side lunge 15x7+7
conv dl 90x7, 100x8PR
BP 45x7, 65x8
pullup w/ mini x8x2 sets
mini band rotators.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: cfr summer training

Post by powerlifter54 » Thu Jul 16, 2009 4:31 pm

7/14 hit 120 pitches then go to practice

7/15 hittinglesson then 30 mins of outfield practice

7/16 practice tonight

tommorow 7/17 he will hit again then do some power cleans an dmaybe box squats

saturday he leaves for a super 16 tournament next week in Round Rock.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Sat Jul 18, 2009 4:47 am

7/17 push pl54 prowler fro 1 hour

later
hit 220 pitches
kb sumo dl 88x8
conv bbdl 90x8
hang power clean 45x5, 65x5
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Fri Jul 24, 2009 1:54 am

7/19 game
7/20 game
7/21 hit 200 pitches/game/hit 200 pitches

7/22 game
7/23 box squat 65x8, 85x8, 90x8 PR
GHRx8x2 sets
mini band rotators
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: cfr summer training

Post by powerlifter54 » Tue Jul 28, 2009 2:37 pm

7/25 hit 140 pitches then box squat 45x8, 75x8, 90x8, GHRx8x2, band rotators
7/26 long toss warmup then field 20 grounders and 60 flies, run 3 intervals
7/27 warmup: KB c+p 15x8+8, snatch 15x8+8
sumo KB dl 88x8, conventional bb dl 90x8, chins w/ mini bandx8, band rotators
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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