Archive for the ‘Goal 2 Increase Upper Body Strength’ Category

Day 12: Home exercise

Posted: May 18, 2013 in 21 Day Challenge, Goal 2 Increase Upper Body Strength, Goal 4 Improve Nutrition
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Upper-Body day

Long toss

Scrimmage

Food log

Day 10: Home exercise

Posted: May 16, 2013 in 21 Day Challenge, Goal 2 Increase Upper Body Strength
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Upper-Body day

Long toss

Food plan

 

Day 8: Home exercise

Posted: May 14, 2013 in 21 Day Challenge, Goal 2 Increase Upper Body Strength
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Upper Body day

-Bench

-Pull-ups/push-ups

-rice bucket

21 Day challenge: At Home workouts

Posted: May 9, 2013 in 21 Day Challenge, Goal 1 Increase Leg Strength, Goal 2 Increase Upper Body Strength, Goal 3 Increase Cardio Endurance
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I’m going to alternate between legs and upper each day.

Leg day: Running plan, Body squats/single leg squats and jump rope.

Upper Day: Push-up & pull-up plan, bench press, rice bucket and bands.

Every day: Stretch/foam roll, Long toss.

5 Goals

Posted: May 7, 2013 in Goal 1 Increase Leg Strength, Goal 2 Increase Upper Body Strength, Goal 3 Increase Cardio Endurance, Goal 4 Improve Nutrition, Goal 5 Improve Stress Management & Mental Game
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Aiden McIntyre: My Human Performance Mission Statement I want to be the best athlete and baseball player I can be. 5/7/2013

 Goal 1:  Increase Leg Strength

 Objectives and Outcomes

 1.  Decrease 60 yard dash time from 8:30 to 7:50, the average time for a college bound baseball player, in three months, by August 7.

A.  At OPT: 3 month summer plan

B. At Home: Stretching, foam rolling and jump rope.

 2.  Increase squat max from 200 to 235 in three months, by August 7.

A.  At OPT: 3 month summer plan

B.  At Home: Body squats, single leg squats and stretching routine.

 3.  Increase box jump to highest box at OPT

A. At OPT: 3 month summer plan

B. At home: Stretch and running routines.

 Goal 2:  Increase Upper Body Strength:

 

Objectives and Outcomes

 1.  Increase arm velocity from 77 mph to 83 mph in three months, by August 7.

A. At OPT: Complete 21 day challenge and 3 month summer plan

B. At Home: Long Toss program with Brother, Seb and 2 teammates, every day. Rice       bucket, hand strength and daily stretching routines

C. At Baseball: Dodgers and High school Games/Practices throwing routines

 2.  Increase arm strength push-up total from 20 per minute to 45, pull-up total from 3 per minute (without band) to 15 per minute, and bench max from 115 to 185 in three months, by August 7.

A.  At OPT: Within OPT workouts + additional practice.

B.  At Home: Practice daily on pull-up bar.  Try phone app.  Talk to Rico about bench.

 Goal 3:  Increase Cardio Endurance:

1.  Run mile in under 6:30.

2.  Run 30 minutes of cardio, 3X a week for 6 weeks

 Goal 4:  Improve Nutrition and Weight Management

1.  At Home:  Implement Nutrition Plan (planning stage)

2.  At Home:  Implement Weight Management Plan (planning stage)

 

Goal 5:  Improve Stress Management and Mental Game