Coach K’s Strength Training Camp

Here is a training program specific to 13-14 year old athletes. I created this for ball players to work on during the 8 week gap between BYB and Fall Ball.  A few of the players and parents from my former teams have expressed an interest in joining us so I thought I would open this up to anyone who might be interested. I spoke with the guys from Inside Pitch and as long as each participant has a $99/8 week membership, IP will be happy. I’m not seeking any kind of reimbursement.

Coach K’s Strength Training Camp

Goals

  • Learn how to strength train safely and effectively
  • Train how to swing at 100% power and still hit the ball
  • Train how to throw at 100% power and still hit the zone (effective for pitchers and non-pitchers alike)

Weight Training

                The percentages listed below identify the percent of maximum effort required for each station. Example: If a 14 year old can bench press 100 lbs. as their maximum, an 80% training weight would be 80 lbs. Each athlete will have their own unique max for each exercise although we will not be testing that max during this camp.

  • The first week I will teach the kids basic anatomy and how it relates to baseball. We will also work with very light weights to get proper execution of each circuit training station.
  • The second week we will introduce a bit more weight to build the engrams needed to properly lift heavier weights. We will also talk about nutrition and getting the most out of food and sleep to maximize their results from their efforts in the gym.
  • In the Third week we will begin working with more challenging weights

Tunnel Training

                Hitting: We will be spending a ton of time on the tee’s with some live pitching thrown in.

Throwing:  We will be running through a series of throwing drills intended to train the body to throw hard, with confidence, and on target.  

Week Monday Tuesday Wednesday Thursday Friday
Anatomy, Nervous System Training 6/23 OrientationWeight Room Orientation – Tunnel Weight Training (20%) Tunnel Weight Training (20%)
Nutrition, Memory Engrams 6/30 Weight Training (40%) Tunnel Weight Training (40%) Tunnel Weight Training (40%)
Ramp up – 7/7 Weight Training (60%) Tunnel Weight Training (60%) Tunnel Weight Training (60%)
Circuit Training – 7/14 Weight Training (80%) Tunnel Weight Training (80%) Tunnel Weight Training (80%)
Circuit Training – 7/21 Weight Training (80%) Tunnel Weight Training (80%) Tunnel Weight Training (80%)
Circuit Training – 7/28 Weight Training (80%) Tunnel Weight Training (80%) Tunnel Weight Training (80%)
Circuit Training – 8/4 Weight Training (80%) Tunnel Weight Training (80%) Tunnel Weight Training (80%)
Circuit Training – 8/11 Weight Training (80%) Tunnel Weight Training (80%) Tunnel Weight Training (80%)
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