sorry YJ need more help

[CoS]

hey man, sorry to bother you again, but do you think you could share with me one of your workouts that you combine compound movements and regular movements, one that you really liked and helped you to get bigger and stronger, i have done excessive research and am dazzed and confused about throwing in compoud excersises and auxiliary lifts into one program that will help me with size and strength. help will be very greatly appreciated and again i am sorry to bother you. thank you.

John

[YellowJacket]

As a general rule, laid down by the NSCA, always do your compound, muli-joint lifts first, then your auxillary lifts. This only makes sense. Who wants to do tricep presses, heavy bicep curls, then try to do military presses? Not me. This is so you dont fatugue yourself and are unable to do the compound lifts or you make an attempt and injure yourself. It is a must that you have technique down before attempting any kind of weight on multi-joint lifts.

Also, depending what season youre in (in season, off season, post season, pre season) will depend on which olympic lifts you do and how intense.

Core exercises are going to be key in baseball, not only the game, but helping in your ability to do thesel ifts. So take the ab and low back work seriously, it will pay off in the end.

An example of what I did when I played.... I kept my olympic lifts early in the week and they were always done at 35% of my 1 rep max. For example:

Monday: Back

Deadlifts 4 sets 35% estimated 1rm
Spotters present.
Power Shrugs 4 sets
Lat pull down- 3 sets
Weighted pull ups 3 sets

*Notice I did not include reps, because they varied. Depending on what season youre in, it varies. Power phase Id stay around 6, hypertrophy phase Id stay around 8-10 and endurance phase Id stay around 12-15.

Id do power cleans, clean and jerk, heavy bench, squats, deadlifts, military presses as my primary olympic lifts, I saw these fit for baseball. I tried to stay as sports specific as I could for baseball, depending on how close to the season I was. For example, if I were in post season (active rest), Id do my weight training, non sports specific and go swim for an hour, didnt touch anything to do with baseball for at least 2.5 months. Then as I got into the off season (yes, theres a difference between off season and post season) I would still do only minor sports specific activities, other than weight training. Id weight train with baseball in mind, but Id do my cardio for endurance, not sprints. Pre season would be 90% sports specific. All sports specific weight training, and 3 out of 4 days a week I would do my sports specific cardio, ie. 90 and 120 yard sprints, then one day Id play soccer or run a couple miles. In season, everything that was done was sports specific. All my cardio (of course you get a lot of cardio during games so) and weight training.

I hardly supplemented while playing baseball, nothing beyond whey protein, creatine, green tea and liver tabs. Never touched artificial hormones, or fancy supplement. At my age, I didnt need anything. From my Soph. to Senior year, I put on 21 pounds and increased every lift by over 70% (bench went from something like 210 max to well over 300 by my senior year). Testosterone was through the roof since I was in my late teens.

Hope this gave you some insight.

YJ

[CoS]

thanks alot YJ! But do you think you could show me your whole routine? whenever you get a chance of course, and i was thinking about using westside barbell, but i would love to see your routine as well, thanks again for everything.

John