Rest and gains question while playing sports and being active
Here is my son's workout routine that we're planning to implement through summer. Is this a good workout regiment to use while training for baseball?
When considering REST, is an "easy" practice day, a game day, and an off day Sunday enough? What would you add or change for the biggest effect, allowing for his baseball schedule, but also maximizing gains in speed and acceleration.
Monday: Acceleration work
Plyometric/ladder warmup & stretch
3x Kneeling Takeoff Drill getting 6-7 steps
3x8 Trap Bar Deadlift
3x8 Trap Bar Romanian DL
3x8 Bench Press
30 sec. Isometric split hold against immovable force
Pigeon Stretch, Eagle Stretch, 90/90 hip stretch
Tuesday: Practice
Batting cage and Bullpen. Easy day. Oh, he's also a pitcher.
Wednesday: Shoulder/Hip Separation
8x Kneeling Underhand Heavyball Toss
8x One Knee Underhand Heavyball Toss
8x Batting Stance Underhand Heavyball Toss
8x Crow-Hop Underhand Heavyball Toss
3x PVC Driver Drill (Basically a PVC pipe to activate the stretch between hip shoulder)
3x Bat Wall Drill (Used to drive the shoulder toward the wall from a hip stretched position)
3x8 Cable Trunk Pull
3x8 Simulated Cable Machine
Thursday: Practice
Mostly baseball. The do run bases, so there is some sprinting. No hitting, some fielding/throwing. Easy day, other than running bases.
Friday: Speed / Power work
Plyometric/ladder warmup & stretch
4x Flying Sprints 60 feet
3x10 Trap Bard Jumps
3x10 Barbell bent over rows
3x8-10 Pedestal Squats
3x Pull Ups to failure
Saturday: Game or Practice
Either a game or we do a lot of fielding and situational stuff.
Sunday: Game or rest