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Catcher

The catcher's workout plan consists of a daily schedule that focuses on lifting weights 3 times per week while incorporating hitting, throwing, and defensive drills. The lifting workouts target different muscle groups including legs and back, chest and triceps, and shoulders and biceps. Each lifting session includes 4 sets of compound and isolation exercises for the targeted muscles. Conditioning drills focused on power, speed, and agility are performed after each lifting session. Rest periods of 1.5 to 2 minutes are recommended between sets.

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Katie Stander Miller
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59 views

Catcher

The catcher's workout plan consists of a daily schedule that focuses on lifting weights 3 times per week while incorporating hitting, throwing, and defensive drills. The lifting workouts target different muscle groups including legs and back, chest and triceps, and shoulders and biceps. Each lifting session includes 4 sets of compound and isolation exercises for the targeted muscles. Conditioning drills focused on power, speed, and agility are performed after each lifting session. Rest periods of 1.5 to 2 minutes are recommended between sets.

Uploaded by

Katie Stander Miller
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Catcher’s Workout Plan

Daily Schedule:

Mon. (Lift 1 Legs and back, catch pitchers, condition for power.
Tue. (Lift 2) Chest and triceps, hit in cage, defensive drills/throw, condition for speed.
Wed. (Lift 3) Shoulders and biceps, throw, condition for speed.
Thurs. Repeat Lift 1, hit in cage, defensive drills, condition for power.
 Lift legs twice a week and do rubber band exercises everyday.
 REST IN BETWEEN SETS FOR 1:30min – 2:00 min.

Mon. Lift 1- Legs/Back Conditioning


- Box Squat 4 x 8-10 (heavy) *Stairs (every other) 20
- Box Jump 4 x 10-12 *DBL Leg Hop (10yd-10)
- Lunges w/bar 4 x 10-12. (Ea. Leg) *Jump/Tuck (15)
- Leg Curls 4 x 10-12 * Shuttle Sprints (10)

- Dead Lift 4 x 8-10


- Bent Rows 3 x 8-10
- Lat Pulls 3 x 8-10

- Stomach Crunches 250 reps. (Every other day)

Tues. Lift 2- Shoulders/Bi’s Conditioning


- Dumbbell Press 4 x 8-10 * Square Drill (10)
- Lateral Raises 4 x 8-10 (light) * Stairs (quick feet)
- Front Raises 4 x 10-12 * 10yd Shuttle Sprints (15)
- Rear Delt. Flys 3 x 8-10 * Side-to-Side Drill (15)

- Standing Curls 4 x 10-12 Stomach 250 reps


- Preacher Curls 4 x 10-12
- Concentration Curls 4 x 10-12

Wed. Lift 3 – Chest/Triceps Conditioning


- Bench Press 4 x 8-10 * Shuttle Sprints (10)
- Incline Press 4 x 8-10 * 10 Yrd Sprints (15)
- Dumbbell Flys 4 x 10-12

- Skull Crushers 4 x 8-10 Stomach 250 reps


- Kickbacks 4 x 8-10
- Wide Grip 4 x 10-12
Pull Downs

Thurs. Repeat all of Lift 1 and Conditioning.

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