PTJ Sep Oct 2010.pdf

Core Training
Table 4. Throwing Standing Medicine Ball Exercises (6 Weeks) • Microcycle 10 (2 Weeks)
Day Exercise Sets x Repetitions
1 Speed Rotation 2 x 8 each side
Twisting Wall Toss
2 x 8 each side
Lateral Side Hip Toss
2 x 8 each side
Hitter’s Throw
2 x 8 each side
2 1-Leg Balance Overhead Throw 2 x 10
Lunge Figure 8 Throw
2 x 8 each side
Twisting Woodchop Throw
2 x 8 each side
1-Leg Balance Twisting Overhead Throw 2 x 10
3 Repeat Day 1 If Needed 2 x 12
The main focus is muscular power. Medicine balls are thrown with two hands. Microcycle 10 uses a 4kg medicine ball, then progresses to 3kg in microcycle 11,
and 2kg in microcycle 12 for a physically mature high school or college player. Physically immature high school players should begin with a 3kg ball, while middle
school players should begin with a 2kg ball. Decrease the mass of the medicine ball by 1kg each 2-week microcycle. Rest period is 90 sec between the 1st and 2nd
sets. Microcycles 11 and 12 make up the next 4 weeks (2-week microcycles within the 6-week mesocycle).
Table 5. Pitcher’s Throwing Medicine Ball Exercises (6 Weeks) • Microcycle 13 (2 Weeks)
Day Exercise Sets x Repetitions
1 7oz Max Throws 1 x 10
7oz Side Max Throws 1 x 10
7oz External Rotation Throws 1 x 10
5oz Baseball Max Throws 1 x 15
2 1-Leg Balance Overhead Throw 2 x 10
Lunge Figure 8 Throw
2 x 8 each side
Twisting Woodchop Throw
2 x 8 each side
1-Leg Balance Twisting 2 x 10
The main focus is muscular power. Day 1 implements 1-arm throws with a 7oz medicine ball and 5oz baseball. There is a 2:1 ratio of heavy to standard weighted
balls. Day 2 implements 2-arm throws. The first set is performed with a heavier medicine ball followed by the second set with a lighter medicine ball. Medicine
ball mass progresses from 4 & 3kg to 3 & 2kg to 2 & 1kg for each 2-week microcycle. Rest period is 90 sec between the 1st and 2nd sets.
Table 6. Position Player’s Throwing Core Exercises (6 Weeks) • Microcycle 13 (2 Weeks)
Day Exercise Sets x Repetitions
1 Speed Rotation 2 x 8 each side
Lateral Side Hip Toss
2 x 8 each side
1-Leg Balance Twisting Overhead Throw 2 x 10
Hitter’s Throw
2 x 8 each side
2 Heavy Bat (31, 32, 33oz) 5 x 10
Light Bat (29, 28, 27oz) 5 x 10
Standard Baseball Bat (30oz) 5 x 10
The main focus is muscular power. Day 1 incorporates 2-arm throws. The first set is performed with a heavier medicine ball followed by the second set with a
lighter medicine ball. Microcycle 13 uses 5 & 4kg medicine balls, then progresses to 4 & 3kg in microcycle 14, and 3 & 2kg in microcycle 15. For physically immature
players, the mass of the medicine balls are 4 & 3kg, 3 & 2kg, and 2 & 1kg. Over and underweighted bat swing sequences progress every two weeks. High school or
college players that normally swing a standard 33”, 30oz baseball bat will take one set of 10 swings with each of the three bats (31, 29, 30oz), then rest. Four more
sets in this sequence will follow for a total of 150 swings. Bat weight sequences will progress to 32, 28, 30oz for microcycle 14, and 33, 27, 30oz for microcycle 15.
Rest periods are 90 sec between the 1st and 2nd sets. For those that swing a different size baseball bat, the sequence of swings remains the same, but the mass of
the bat is based off of a standard bat.
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 16