Lifting
Players please see Coach Anderson for your lifting Sheets
CYCLE 1 WEEKS 1-4
Warm-ups:
Deck Squats: https://www.youtube.com/watch?v=ldLHQBsJH58
Plyo Push-ups: https://www.youtube.com/watch?v=tF6Fd-vdB-8
Figure 8's: https://www.youtube.com/watch?v=bAlHvT1tH5Y
Body Weight Rows: https://www.youtube.com/watch?v=6AptmglPQ30
Spiderman Push-ups: https://www.youtube.com/watch?v=fSoigipsZM8
Lifts:
Lower Body
Front Squat: http://www.bodybuilding.com/exercises/detail/view/name/front-barbell-squat
Power Clean: http://www.stack.com/video/1467063582001/get-faster-with-the-crossfit-power-clean/
1 Arm Kettle Bell Swing: https://www.youtube.com/watch?v=NbLUxserEds
Pistols (1 leg squat): https://www.youtube.com/watch?v=8tqKpdY7_vE
Vandy Swing: http://strengthperformance.com/video/2188807:Video:4272
Upper Body
1 Arm Bench: https://www.youtube.com/watch?v=TVM2S2KWX6Q
Pull-ups (Alt. grip): https://www.youtube.com/watch?v=FK9YJloh6V4
Turkish Get Up (TGU): https://www.youtube.com/watch?v=uGRBvom4Zrw
Hanging Knee ups: https://www.youtube.com/watch?v=Prk3XfTSlP4
Cal St. Curls: http://www.stack.com/video/2228201001/cal-state-baseball-zotman-curls/
CYCLE 2 WEEKS 5-8
Warm-ups:
Deck Squats: https://www.youtube.com/watch?v=ldLHQBsJH58
T Push-Ups: https://www.youtube.com/watch?v=V-eGCkjMtWE
Vandy Swing: http://strengthperformance.com/video/2188807:Video:4272
Figure 8's: https://www.youtube.com/watch?v=bAlHvT1tH5Y
Elevated Push-Ups: https://www.youtube.com/watch?v=eap-7MIMK-Q
Jimmy Rollins Swing: https://www.youtube.com/watch?v=3NHH0vAV0YQ
Lifts:
Lower Body
Dead Lift: https://www.youtube.com/watch?v=6XiPP8D_qA0
Squats: https://www.youtube.com/watch?v=dQFsSj2IUAo
Kettle Bell Snatch: https://www.youtube.com/watch?v=6Ubc4uJdyB8
Pistols (1 leg squat): https://www.youtube.com/watch?v=8tqKpdY7_vE
Frankenstine Lift: https://www.youtube.com/watch?v=7XBD6CXCO6g Different lift but give it a try (Enjoy the video)
Upper Body
Renagade Rows With Push-ups: https://www.youtube.com/watch?v=jN9qtmGXq3c
Pull-ups (Alt. grip): https://www.youtube.com/watch?v=FK9YJloh6V4
Kettle Bell Goblet Squat & Curl: https://www.youtube.com/watch?v=EQ7qXhdgXlY
SOTS Press: https://www.youtube.com/watch?v=o9pVfRjoqc8
Lying Tricep Extensions: https://www.youtube.com/watch?v=LVqdtjlzJWQ
CYCLE 3 WEEKS 9-12
Warm-ups:
Deck Squats: https://www.youtube.com/watch?v=ldLHQBsJH58
Figure 8's: https://www.youtube.com/watch?v=bAlHvT1tH5Y
Vandy Swing: http://strengthperformance.com/video/2188807:Video:4272
Grasshopper Push-Ups: https://www.youtube.com/watch?v=6V-c4L-MOMU
Plyo Push-Ups: https://www.youtube.com/watch?v=mgkyTtQ0ODE
Diamond Push-Ups: https://www.youtube.com/watch?v=J0DnG1_S92I
Lifts:
Lower Body
Lunge Squats: https://www.youtube.com/watch?v=2ir56_kdk2U
Power Cleans: https://www.youtube.com/watch?v=KjGvwQl8tis
Pistols (1 leg Squat): https://www.youtube.com/watch?v=8tqKpdY7_vE
2 Arm Kettle Bell Swing: https://www.youtube.com/watch?v=6u_nqSnM2S8
Suitcase 2 Kettle Bell Carry: https://www.youtube.com/watch?v=YbkFh25leLY
Upper Body
Bent over Kettle bell Rows: https://www.youtube.com/watch?v=TFavO0CyP4w
Pull-ups (Alt. grip): https://www.youtube.com/watch?v=FK9YJloh6V4
Dumbbell Bench: https://www.youtube.com/watch?v=VmB1G1K7v94
Body Weight Rows: https://www.youtube.com/watch?v=Qi4ABUgskUI
Hanging Knee ups: https://www.youtube.com/watch?v=SupUnj8lWo4
CYCLE 4 WEEKS 13-16
Warm-ups:
Deck Squats: https://www.youtube.com/watch?v=ldLHQBsJH58
Figure 8's: https://www.youtube.com/watch?v=bAlHvT1tH5Y
Vandy Swing: http://strengthperformance.com/video/2188807:Video:4272
Grasshopper Push-Ups: https://www.youtube.com/watch?v=6V-c4L-MOMU
Plyo Push-Ups: https://www.youtube.com/watch?v=mgkyTtQ0ODE
Diamond Push-Ups: https://www.youtube.com/watch?v=J0DnG1_S92I
Lifts:
Lower Body
Lunge Squats: https://www.youtube.com/watch?v=2ir56_kdk2U
Power Cleans: https://www.youtube.com/watch?v=KjGvwQl8tis
Pistols (1 leg Squat): https://www.youtube.com/watch?v=8tqKpdY7_vE
2 Arm Kettle Bell Swing: https://www.youtube.com/watch?v=6u_nqSnM2S8
Suitcase 2 Kettle Bell Carry: https://www.youtube.com/watch?v=YbkFh25leLY
Upper Body
Bent over Kettle bell Rows: https://www.youtube.com/watch?v=TFavO0CyP4w
Pull-ups (Alt. grip): https://www.youtube.com/watch?v=FK9YJloh6V4
Dumbbell Bench: https://www.youtube.com/watch?v=VmB1G1K7v94
Body Weight Rows: https://www.youtube.com/watch?v=Qi4ABUgskUI
Hanging Knee ups: https://www.youtube.com/watch?v=SupUnj8lWo4