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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Re: cfr training for the next level

Post by powerlifter54 » Sat Dec 03, 2011 8:30 pm

Normal school workouts.

3DEC
warmup
bulgarians bwtx8+8
KB C+P 25x5+5
fs 90x5
leg raisex10
workout
KB C+P 40x8+8
pullupx10
bs 135x8
180x2
135+50lbs chainsx7
chinx10
KB C+P L 40x8
KB row 53x8+8
GHRx10
throwing drill with 8lb yoga ballx10
feet to barx10
"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 training for the next level

Post by powerlifter54 » Thu Dec 29, 2011 3:34 am

off a bit just doing school lifting and throwing.

Took week before and most of x-mas week completely off

12/24 fielded 100 flies
12/26 long toss with buddy

12/28 KB C+P
25x8+8
40x5+5
53x3+3
pullupsx10
squat 135x5
box squat
135x5
135+50lbs chainsx5x2
KB bet nt row 53x10+10x2
weighted ball throws
3 throws at each of 6 incremented weighted balls 7-12 oz.
7 ozx2 deload.

starting to push for HS tryout. Nice synergy between HS front squat/lunge program and home oly squat/box squat approach
"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 training for the next level

Post by powerlifter54 » Thu Dec 29, 2011 11:53 pm

12/29 hit 150 off a tee at field working on swing planes based on pitch location
flieded 25 OF flies before dark
"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 training for the next level

Post by powerlifter54 » Sun Jan 01, 2012 11:10 pm

12/31 extra workout of crunches, pullups, rows, renegade pushups, and bulgarian squats

1/1/12 hit 100 in 65 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 training for the next level

Post by powerlifter54 » Sat Jan 21, 2012 3:36 pm

Ramp up for HS Tryout at end of month

1/2 back to daily after school baseball workouts
1/6 weighted ball throwing program, lift easy
1/12 htting lesson and caught his friends pitching lesson
1/13 weighted ball work
1/18 hit 120 in 65 cage
1/19 hit 120 in 65 cage
1/20 hitting lesson
"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 training for the next level

Post by powerlifter54 » Sat Jan 21, 2012 9:53 pm

1/21 field 100 fly balls
then
squat 135x5x2
pullupx10x2
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 training for the next level

Post by powerlifter54 » Mon Jan 30, 2012 10:35 pm

1/23-1/26 scrimmages at school
1/27 last team weight room workout
1/29 hitting lesson on field BP
"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 training for the next level

Post by powerlifter54 » Thu Feb 02, 2012 1:46 am

1/30 school-scrimmage
1/31 school scrimmage
2/1 school scrimmage then hit 200 balls 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 training for the next level

Post by powerlifter54 » Fri Feb 03, 2012 2:15 am

2/2 first day of HS tryout. Went very well. Hit 100 balls in cage on way home.
"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 training for the next level

Post by powerlifter54 » Fri Mar 23, 2012 2:16 am

So after a great couple days of tryout, Super Bowl Sunday list comes out and he is not on it. Most of kids on list he was played with or against and he is demonstrably better than they, espescially other OFers.

So darkness and rage descend. He makes appointment to meet with head coach. Turns out he had two minor discipline issues involving singing while standing on lunch tables. Coach says we decided against you back in the fall. All i can do to not go clean house over there. Coach tells him they would like him back next year.

So baseball work has been quiet but weight room is loud as we take out our frustrations and wait for select to start...where he starts on a team made up of kids who made it who are behind him.

"Life is not fair, but you still make them pay".

He is going back next year bigger, meaner, and with no singing. Also wants to look like a Pro wrestler.

Just a sample of where we started after spring break spent skiing and snowboarding.

3/20
warmup KB clean and Press 25x5+5
squat 135x5, 135+50lbs chainsx5, 185+50 chainsx5
BP 90x5, 110x5, 130x5
pullupx10
chinx10
KB C+P 40x8+8
false grip reverse ez curl 25x10
foot to barx10

3/21
BP 90x20

3/22
warmup KB clean and Press 25x5+5
BP 90x5, 110x5, 135x3x2
front squat 135x5, 135+50lbs chainsx5
DL 135x5, 180x5, 205x5
chinsx10
false rev ez curl 25x10, 45x10, 65x10
foot to barx10

5'8 and 145lbs as we start. Glad i have many things in my bag of tricks. Trick is to give him the jacked look he wants with more strength that will fill him out and make him even faster. Baseball work comes back in in mid april.
"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 training for the next level

Post by powerlifter54 » Tue May 22, 2012 12:30 am

Due to logistics and some long term travel on my part, this log has been sort of frozen. Between school, a part time job, getting a license and working out teen angst, CFR has been busy and my approach is not psssible.

So we adopted a DJ EZ Strength approach. 5-6 days a week he practices, or hits 100-160 balls in cage, or long tosses, or lifts. In general lift consists of a KB C+P warmup and foot to bar ab work as a warmup, then either a backsquat, fs, power clean or deadlift 2-3 sets of 5. Lots of pullups and forearm work. Sometimes dips, pushup variations, or even a BP once in a while. Everything is on feel and never to what i would describe as an RPE above 8.

Games start tommorow.

Ran into assistant coach who was part of cutting him at the gas staion tonight on way to batting cage. He walked over and said hi. Coach and him talked. Had to let him handle it. Coach said keep working and invited him to play on summer varsity team.

Which i will miss.
"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 training for the next level

Post by shadow33 » Tue May 22, 2012 2:45 am

How old is your son? I should know this, but I don't.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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powerlifter54
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Re: cfr training for the next level

Post by powerlifter54 » Tue May 29, 2012 3:07 pm

3 steps forward, 2 steps back

Select season underway. Workouts fit in around schedule.

Had a very good first week. 4 for 12 with a triple off the oppo wall, 3 walks, stole a lot of bases. Played all 3 OF positions and caught.

New kids on team have helped a lot. Bad news is one is best kid on team clearly and plays center field. Another is very good and one of the coaches kids. They are now hitting 1 and 2 in order.

Life is not fair, but that doesn't mean you don't wait for your chances.
"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 training for the next level

Post by powerlifter54 » Wed Apr 24, 2013 5:43 am

What you lift all those weights for and hit three times as much.

Played LF, CF, RF, 1B, and C

Played 16 games. Suspended for 3. Long story. Playing well with idiots not in his genetics.

cfr junior season
22 for 46 .478
13 singles, 4 doubles, 5 triples
8k, 18 walks OBP .632
9sb, caught once

Led team in slugging, OBP, BA, BARISP, OPS, 2nd in FPCT,3rd in runs and RBI.

Best of all they are District Champs. First time for school in 10 years.

Got cut last year from JV. Never give up, never give in. Never let somebody else define your talents.

Still a long way to go.
"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 training for the next level

Post by powerlifter54 » Wed May 22, 2013 12:26 am

All District, Academic All State, 2nd Team All State.

He was not satisfied with 2nd team. Not happy about missing .500BA and .600 OBP goals. Back to work in two weeks.
"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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