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2 Day Youth Training Program - Baseball (Home)
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program

    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Med Ball Overhead Throw (kneeling)6 reps, 4 reps
    3Bodyweight Squat65 reps, 65 reps
    4Dumbbell Pliť Squat20@20 lbs, 15@20 lbs, 8@20 lbs
    5Med Ball Side Throw (kneeling)6 reps, 4 reps
    6Theraband Internal\External Warmup Rotation (AD)12 reps, 8 reps
    7Dumbbell Bench Press20@20 lbs, 15@25 lbs, 8@20 lbs
    8Push Ups (regular position)17 reps, 17 reps
    9Dumbbell One Arm Row (elbow wide)20@20 lbs, 15@20 lbs
    10Dumbbell Military Press20@15 lbs, 15@15 lbs, 8@15 lbs
    11Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
    12Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    13Dumbbell Biceps Curl20@10 lbs, 15@15 lbs
    14Dumbbell Side-Lying External Rotation15@5 lbs, 10@5 lbs
    15Dumbbell Triceps Kickback20@5 lbs, 15@10 lbs
    16Dumbbell One Leg Standing Toe Press20@5 lbs, 15@10 lbs
    17Barbell Standing Forearm Flexion20@15 lbs, 15@15 lbs
    18Dumbbell Seated Forearm Extension20@5 lbs, 15@5 lbs
    19Isometric Neck Exercises8 seconds, 6 seconds
    20Reverse Crunches10 reps, 10 reps
    21Bent Knee Crunches23 reps, 23 reps


    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Front to Back Double Leg Line Hops8 seconds, 6 seconds
    3Side to Side Double Leg Line Hops8 seconds, 6 seconds
    4Dumbbell Incline Bench Press (30 Degree)20@20 lbs, 15@20 lbs, 8@20 lbs
    5Dumbbell Fly20@10 lbs, 15@10 lbs
    6Med Ball Chest Pass (kneeling)6 reps, 4 reps
    7Dumbbell Squat Lunge20@10 lbs, 15@15 lbs
    8Close Grip Pull Ups55 reps, 55 reps
    9Dumbbell One Arm Row (elbow close)20@20 lbs, 15@20 lbs, 8@20 lbs
    10Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
    11Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    12Dumbbell Concentration Curl20@10 lbs, 15@10 lbs
    13Dumbbell Triceps Kickback20@5 lbs, 15@10 lbs
    14Bodyweight One Leg Toe Press0 reps, 0 reps
    15Dumbbell Seated Forearm Extension20@5 lbs, 15@5 lbs
    16Dumbbell Seated Forearm Flexion20@5 lbs, 15@10 lbs
    17Dumbbell Side-Lying External Rotation15@5 lbs, 10@5 lbs
    18Med Ball Side Throw (kneeling)6 reps, 4 reps
    19Med Ball Overhead Throw (kneeling)6 reps, 4 reps
    20Reverse Crunches10 reps, 10 reps
    21Cross Crunches12 reps, 12 reps
    22Plate Twists15@5 lbs, 10@5 lbs

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