Baseball Pitching Instruction in Tulsa, Oklahoma

SPEIER BASEBALL

PITCHING LESSONS

TULSA, OKLAHOMA

Off-Season Workout Routine

May 30, 2018

 

 

Monday – Chest & Back (Shoulder routine optional)

 

Aerobic warm-up – 5-10 minutes of cardio (aerobic): Choose 1, or combine a few to equal 5-10 minutes total

  • Treadmill jog

  • Elliptical machine

  • Stationary bike

  • Stair climber

  • Rowing machine

  • Ladder climber           

Static/ballistic stretch – 5-10 minute, full-body stretch

 

Chest – Choose 1-3 exercises for 1-3 sets of 10-14 reps

  • Flat bench press

  • Dumbbell incline press

  • Flat bench dumbbell squeeze press

  • Weighted pushups

  • Walking pushups

  • Flat bench dumbbell fly

  • Incline bench dumbbell fly

  • Close grip flat bench press

  • Close grip pushups

  • Wide grip pushups

  • Cable fly

  • Plyometric pushups

Back – Double the number of sets for whatever you chose to do for your chest, and heavier weight with less volume is acceptable. For example, if for chest you did 3 exercises of 1 set each (3 sets total), and 12 reps each set, for your back, choose 3 exercises for 2 sets (6 sets total), 8-10 reps, or choose 2 exercises for 3 sets (6 sets total), 8-10 reps per set.

  • Lat pull-down

  • Seated rows

  • Overhand pull-ups

  • Close grip overhand pull-ups

  • Wide grip overhand pull-ups

  • Underhand chin-ups

  • Close grip underhand chin-ups

  • Wide grip underhand chin-ups

  • Bent-over underhand barbell rows

  • Bent-over dumbbell rows

Shoulder routine (optional)– Do your J-band work, and/or a dumbbell Jobe routine (high volume, low intensity)

 

Sprint work– Do 8-20 sprints ranging from 10-100 yards. For longer sprints, do fewer. For shorter sprints, do more. Sprint down and walk back. The walk time is your only rest time, but don’t dog it on the walk back!!!

 

Cool-down – 5-10 minute static/ballistic stretch; hydrate; refuel immediately (protein bar, protein shake, nutritious snack)

 

Tuesday – Agility & Core

 

Dynamic warm-up – 5-10 minutes of anaerobic exercise. Choose several exercises to equal 5-10 minutes total

  • ¾ speed jog/sprint in place

  • Walking lunges

  • Walking tow-up grabs

  • High knees (in place, or moving forward)

  • Backward ¾ speed jog/sprint

  • Bodyweight squats

  • Quick skips

  • Power hops

  • Lateral knee-ups (Heisman)

  • Side shuffle

  • Karaoke        

Static/ballistic stretch – 5-10 minute, full-body stretch

 

Agility– We’re looking for explosive movements with minimal rest in-between exercises. A good rule of thumb, double the rest for however long the movement takes to complete. For example, if a movement takes 5 seconds to complete, rest for 10 seconds, then repeat the movement. The more you’re able to mix up your routine, the greater the benefits you’re likely to see, so keep your body guessing! Shoot for 15 minutes your first time out, and see if you can’t tack on a little extra the following week.

  • Plyometric training (box jumps, burpees, squat jumps)

  • Cone (pylon) training

  • Ladder drills

  • Stadiums

  • Tire drills

  • Play basketball (don’t just shoot around – have an opponent)

  • Play tennis (again, don’t hit balls into a wall – have an opponent)

Core – Do 5-25 minutes of core exercises. Choose from the following list, but take minimal rest in-between exercises (10 seconds or fewer).

  • Sit-ups

  • Crunches

  • Side crunches

  • Suitcases

  • Heel grabs

  • Straight leg raises

  • Bicycle kicks

  • Scissor kicks

  • Straight leg toe touches

  • Back extension

  • Opposite arm/opposite leg

  • Plank

  • Plank crossovers

  • Supermans

  • Medicine ball slams

  • Medicine ball side toss

  • Russian twists

Cool-down – 5-10 minute static/ballistic stretch; hydrate; refuel immediately (protein bar, protein shake, nutritious snack)

 

Wednesday – Legs

 

Dynamic warm-up – 5-10 minutes of anaerobic exercise. Choose several exercises to equal 5-10 minutes total

  • ¾ speed jog/sprint in place

  • Walking lunges

  • Walking tow-up grabs

  • High knees (in place, or moving forward)

  • Backward ¾ speed jog/sprint

  • Bodyweight squats

  • Quick skips

  • Power hops

  • Lateral knee-ups (Heisman)

  • Side shuffle

  • Karaoke          

Static/ballistic stretch – 5-10 minute, full-body stretch

 

Quads– Choose 2-3 exercises for 1-3 sets of 10-14 reps

  • Free-weight squat

  • 1-leg squat (only if controlled squat rack slide is available)

  • Step-back dumbbell lunges

  • Walking dumbbell lunges

  • Leg sled

  • Leg extension

Hamstrings– Try to match the volume & intensity (you may be able to go a little heavier with fewer reps) for whatever you chose to do for quads. Keep in mind that many exercises (e.g. squats & leg sled) will hit both your quads & hamstrings.

  • Romanian barbell deadlifts

  • 1-leg dumbbell deadlifts

  • Leg curls

  • 1-leg curls

  • Box squats (toes out; wider stance)

  • Barbell hip thrust

Calves – Wear them out with good form. Many of the movements will take dozens of reps with body-weight only, so add dumbbell resistance when appropriate. Stay hydrated, or you will cramp!!!

  • Standing calf raises

  • Seated calf raise machine

  • Leg sled toe press

  • 1-leg sled toe press

  • Jump rope

Cardio work– Do 10-15 minutes of jogging, riding a stationary bike (regular bike is ok), elliptical machine (with minimal to no resistance), step machine, mountain climber, rowing machine, kenpo karate, zumba (you may look funny doing it, but do whatever it takes to keep your workouts from becoming monotonous)

 

Cool-down – 5-10 minute static/ballistic stretch; hydrate; refuel immediately (protein bar, protein shake, nutritious snack)

 

Thursday – Stabilization/Flexibility/Mobility & Core

 

Dynamic warm-up – 5-10 minutes of anaerobic exercise. Choose several exercises to equal 5-10 minutes total

  • ¾ speed jog/sprint in place

  • Walking lunges

  • Walking tow-up grabs

  • High knees (in place, or moving forward)

  • Backward ¾ speed jog/sprint

  • Bodyweight squats

  • Quick skips

  • Power hops

  • Lateral knee-ups (Heisman)

  • Side shuffle

  • Karaoke           

Static/ballistic stretch – 5-10 minute, full-body stretch

 

Stabilization/Flexibility/Mobility– The goal for today is maintenance. If we’re feeling sore, we may do something in terms of cardio and stretching. If we’re feeling stronger, we may push ourselves with a yoga routine. The following routines are in order of intensity, i.e. if you’re feeling sore, do something towards the top of the list, if you’re feeling great, challenge yourself towards the bottom of the list.

  • 15-minute jog followed by static/ballistic stretch

  • Stability ball workout

  • Bosu ball workout

  • Balance pad with weight ball workout

  • Yoga routine (20-90 minutes)

Core – Do 5-25 minutes of core exercises. Choose from the following list, but take minimal rest in-between exercises (10 seconds or fewer).

  • Sit-ups

  • Crunches

  • Side crunches

  • Suitcases

  • Heel grabs

  • Straight leg raises

  • Bicycle kicks

  • Scissor kicks

  • Straight leg toe touches

  • Back extension

  • Opposite arm/opposite leg

  • Plank

  • Plank crossovers

  • Supermans

  • Medicine ball slams

  • Medicine ball side toss

  • Russian twists

Cool-down – 5-10 minute static/ballistic stretch; hydrate; refuel immediately (protein bar, protein shake, nutritious snack)

 

Friday – Shoulders/Arms

 

Aerobic warm-up – 5-10 minutes of cardio (aerobic): Choose 1, or combine a few to equal 5-10 minutes total

  • Treadmill jog

  • Elliptical machine

  • Stationary bike

  • Stair climber

  • Rowing machine

  • Ladder climber

Static/ballistic stretch– 5-10 minute, full-body stretch

 

Shoulders – Most days, you will want to incorporate your J-Band, and/or dumbbell Jobe routine as a warm-up. There’s a good chance that J-bands and Jobes will be enough of a workout by themselves. For any overhead lifting, have a spotter, and for ALL shoulder exercises, choose a weight that you can DOMINATE with perfect form for high reps (12-18). Start out with very light volume (small number of exercises/sets), and gradually increase during the off-season. I suggest doing J-bands and Jobes only during a season, as a number of chest, back, and triceps exercises will indirectly hit your shoulders.

  • J-Bands routine

  • Dumbbell Jobe routine

  • Military press

  • Upright rows (elbows stay above your hands)

  • Seated dumbbell clean

  • Clean & press

  • Bent over lateral raise

  • Lateral plank walk

  • Machine shoulder press

  • Dumbbell reverse fly

Biceps- Choose 1-3 exercises for 1-3 sets of 10-14 reps

  • Barbell curl

  • Standing dumbbell curl

  • Curl up, hammer down

  • Hammer curls

  • Concentration curls

  • 21s

  • Incline bench dumbbell curl

  • Cable rope hammer curl

  • Isometric dumbbell curls (hold one halfway while full range on the other)

Triceps- Double the number of sets for whatever you chose to do for your biceps, and heavier weight with less volume is acceptable. For example, if for biceps you did 3 exercises of 1 set each (3 sets total), and 12 reps each set, for your triceps, choose 3 exercises for 2 sets (6 sets total), 8-10 reps, or choose 2 exercises for 3 sets (6 sets total), 8-10 reps per set.

  • Dips

  • Dumbbell laying triceps extension

  • Bent over dumbbell triceps kickbacks

  • Cable pull-downs

  • Rope cable push-downs

  • Bent over rope cable skull crushers

  • Barbell skull crushers

Forearms – Wear them out with good form. 

  • Dumbbell wrist curls

  • Barbell wrist curls

  • Standing behind the back barbell wrist curls

  • Reverse wrist curls

  • Grip crush (roll dumbbell from palm to fingertips)

  • Rice bucket

Sprint work– Do 8-20 sprints ranging from 10-100 yards. For longer sprints, do fewer. For shorter sprints, do more. Sprint down and walk back. The walk time is your only rest time, but don’t dog it on the walk back!!!

 

Cool-down – 5-10 minute static/ballistic stretch; hydrate; refuel immediately (protein bar, protein shake, nutritious snack)

 

Saturday – Off

 

Sunday – Off

 

Ryan Speier is a professional pitching instructor in Tulsa, Oklahoma. He played professionally for 12 seasons, was a member of the 2007 National League Champion, Colorado Rockies, and has coached at the NCAA Division-I level. Ryan is a dad, husband, and follower of Jesus Christ. Find Ryan on Facebook here: https://www.facebook.com/SpeierBaseball/

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