Running
Leave a commentJanuary 25, 2011 by Gary McCoy
A progression from now to Spring Training Reports is a very time compressed period- but you can get your running “up” by Spring- using an Undulating Periodization Model.
Designed primarily to (A) Gradually Increase Skeletal Load and (B) Improve the Metabolic System specifically for baseball, this type of model will have you as “ready as you can be”.
So get off the couch…(ESPN News repeats every 1/2 hour…and if you are watching the Network..Hot Stove isn’t mentioning you today) and get to the field.
Here is what you can do when you get there:
| Monday | 1/24 | 200 yard Warm Up (2 minute rest)
5 x 90 Ft at 75% 4 x 90 Ft at 80% 3 x 90 Ft at 90% 100 Yard Cool Down (50%) |
30 seconds |
| Wednesday | 1/26 | 200 yard Warm Up (2 minute rest)
5 x 90 Ft at 75% 4 x 90 Ft at 80% 3 x 90 Ft at 90% 100 Yard Cool Down (50%) |
30 Seconds |
| Friday | 1/28 | 200 yard Warm Up (2 minute rest)
5 x 90 Ft at 75% 4 x 90 Ft at 80% 3 x 90 Ft at 90% 100 Yard Cool Down (50%) |
30 Seconds |
| Monday | 1/31 | 200 yard Warm Up (2 minute rest)
5 x 90 Ft at 75% 5 x 90 Ft at 80% 5 x 90 Ft at 90% 100 Yard Cool Down (50%) |
30 Seconds |
| Wednesday | 2/2 | 200 yard Warm Up (2 minute rest)
5 x 90 Ft at 75% 5 x 90 Ft at 80% 5 x 90 Ft at 90% 100 Yard Cool Down (50%) |
30 Seconds |
| Friday | 2/4 | 200 yard Warm Up (2 minute rest)
5 x 90 Ft at 75% 5 x 90 Ft at 85% 5 x 90 Ft at 95% 100 Yard Cool Down (50%) |
30 Seconds |
| Monday | 2/7 | 200 yard Warm Up (2 minute rest)
3 x 180 Ft at 75% (1st to 3rd ) 6 x 90 Ft at 85% 6 x 90 Ft at 95% 100 Yard Cool Down (50%) |
1 minute (180’s)
30 Seconds (90’s) |
| Tuesday | 2/8 | 200 yard Warm Up (2 minute rest)
3 x 180 Ft at 75% (1st to 3rd ) 6 x 90 Ft at 85% 6 x 90 Ft at 95% 100 Yard Cool Down (50%) |
1 minute (180’s)
30 Seconds (90’s) |
| Thursday | 2/10 | 200 yard Warm Up (2 minute rest)
3 x 180 Ft at 75% (1st to 3rd ) 6 x 90 Ft at 85% 6 x 90 Ft at 95% 100 Yard Cool Down (50%) |
1 minute (180’s)
30 Seconds (90’s) |
| Friday | 2/11 | 200 yard Warm Up (2 minute rest)
8 x 90 Ft at 100% Walk 400 Yards (Cool Down)
|
1 minute (90’s) |
| Monday | 2/14 | 200 yard Warm Up (2 minute rest)
4 x 180 Ft at 75% (1st to 3rd ) 5 x 90 Ft at 85% 7 x 90 Ft at 95% 100 Yard Cool Down (50%) |
1 minute (180’s)
30 Seconds (90’s) |
| Tuesday | 2/15 | 200 yard Warm Up (2 minute rest)
4 x 180 Ft at 75% (1st to 3rd ) 5 x 90 Ft at 85% 7 x 90 Ft at 95% 100 Yard Cool Down (50%) |
1 minute (180’s)
30 Seconds (90’s) |
| Thursday | 2/17 | 200 yard Warm Up (2 minute rest)
4 x 180 Ft at 75% (1st to 3rd ) 5 x 90 Ft at 85% 7 x 90 Ft at 95% 100 Yard Cool Down (50%) |
1 minute (180’s)
30 Seconds (90’s) |
| Friday | 2/18 | 200 yard Warm Up (2 minute rest)
10 x 90 Ft at 100% Walk 400 Yards (Cool Down)
|
1 minute (90’s) |
| Monday | 2/21 | 200 yard Warm Up (2 minute rest)
5 x 180 Ft at 75% (1st to 3rd ) 5 x 90 Ft at 85% 7 x 90 Ft at 95% 100 Yard Cool Down (50%) |
1 minute (180’s)
30 Seconds (90’s) |
| Tuesday | 2/22 | 200 yard Warm Up (2 minute rest)
5 x 180 Ft at 75% (1st to 3rd ) 5 x 220 at 75% 100 Yard Cool Down (50%) |
1 minute (180’s)
2 Minute (220’s) |
| Wednesday | 2/23 | 200 yard Warm Up (2 minute rest)
12 x 90 at 100% Walk 400 Yards (Cool Down) |
3 minute rest (90’s) |
| Thursday | 2/24 | 200 yard Warm Up (2 minute rest)
13 x 90 at 100% Walk 400 Yards (Cool Down) |
3 minute rest (90’s) |
| Friday | 2/25 | 200 yard Warm Up (2 minute rest)
14 x 90 at 100% 3 minute rest (90’s) |
3 minute rest (90’s) |
| Saturday | 2/26 | Walk 1000 yards | N/A |
Take it… AND RUN WITH IT!
