2012 SUMMER WORKOUT - ALEX GORDON 2005 ALL-AMERICAN
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ALEX GORDON
2005 ALL-AMERICAN
JOBA CHAMBERLAIN
2006 ALL-AMERICAN
JOHNNY DORN
2006 LIFTER OF THE YEAR
MIKE NESSETH
2008 LIFTER OF THE YEAR
2012 SUMMER WORKOUT
Confidential Property of the University of Nebraska
NEBRASKA BASEBALL
Summer Workout 2012
Table of Contents
Warm-up Drills 2—10 Now is the time. The first section of poundage's that don’t
This is your official your book outlines all allow good technique.
Lifting Exercises 11—18 lifting program to warm-up drills and lifting Technique comes first.
Poundage Chart 19 prepare you for the exercises. Included is a
upcoming season. poundage chart to help Our expectations as a
Progress Chart 20 team are high next year,
Without a doubt, if you select your poundage's
Beep Test 21 follow the program as and then your progress but I am sure they are no
outlined, you will be chart on the inside back higher than the
better prepared when cover. expectations you have for
the off season program yourself. The program
starts during the first There are two will make you a better
week of September. workouts to be done player, but you must do it.
each week. Select any We are all depending on
You face a bold two days you want to fit you.
challenge. Because you your schedule. If
are not here in Lincoln possible allow at least two If you have questions
for the summer, the days rest in between at all, don’t hesitate to
personal responsibility workouts. If you allow call collect at:
and accountability fall only one day rest make 402-472-3333.
solely on your sure the second workout
Josh Scheffert shoulders. The players is a little bit lighter. Sincerely,
2012 who stay in town have a
The first week will Mike Arthur
distinct advantage in
Lifter of the Year that they will have the start off with two sets of Strength & Conditioning Coach
constant supervision to ten repetitions. The
make sure they are following five weeks will
working at the level we be three sets of ten
expect. It takes great repetitions. The first set
motivation and self- starts light and following
discipline to do the two sets get progressively
lifting program on your heavier. The primary
own, but I am confident focus is to use good
you are up to the task. lifting form. Don’t use
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WALKING KNEE UPS (Ham) Figure 1
1. When you lift one leg, the other leg should be
fully extended.
Figure 1:
Walking Knee Ups
2. Get up on your toes.
3. Repeat the procedure for 10 yards alternating
right and left.
WALKING HEEL UPS (Quad) Figure 2
1. Maintain good forward lean.
2. Keep knees pointed down towards the ground.
3. Heels should come in contact with the hips.
Figure 2: 4. Get up on your toes and extend.
Walking Heel Ups
5. Repeat the procedure for 10 yards alternating
right and left.
FORWARD LUNGE Figure 3
1. Begin by stepping forward with your right leg
(exaggerate normal stride length).
2. When your right foot is planted, lower your right
elbow to the ground.
3. Use right leg to pull your left leg off the ground
so that you can then step forward with the left
foot.
4. Repeat the procedure for 10 yards alternating
right and left.
Figure 3:
Forward Lunge
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BACKWARD LUNGE Figure 4
1. Step back with left leg.
2. Twist to the right as you lower your hips.
3. Repeat the procedure for 10 yards alternating
right and left.
Figure 4:
Backward Lunge
SIDE LUNGE Figure 5
1. Step laterally as far as possible and lower hips.
2. Keep toes pointed forward and feet flat on the
ground.
3. Repeat the procedure for 5 yards and then step
with opposite foot in opposite direction for 5
yards.
Figure 5:
Side Lunge
Figure 6:
Inch
Worm
Start
INCH WORM Figures 6-7
1. Start in pushup position.
2. Keep knees straight and take small steps
rotating around the ankle joint toward the
hands.
3. Walk forward as far as possible.
4. Go up on fingertips.
5. Do for five yards. Figure 7:
Inch Worm Finish
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SINGLE LEG RDL Figures 8-9
1. Balance on right foot and lean forward.
2. Return to start position while keeping balance.
3. Do not let left foot touch ground if possible.
4. Do not cross left leg behind right leg.
5. Keep left toes pointed straight down.
6. Do ten repetitions on each leg.
Figures 8-9:
Single Leg RDL
LEG OVER Figure 10
1. Lay flat on back with arms straight out to the
side.
2. Bring right leg over to left hand.
3. Keep right leg straight.
4. Keep shoulders flat on ground.
5. Alternate five repetitions to each side.
Figure 10:
Leg Over
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TRIPOD Figure 11
1. Sit on ground with knees bent about 90 degrees.
2. Position hands by the hips with fingers pointed
forward.
3. Lift hips off ground.
4. Lower the shoulders down as far as possible
and extend neck up.
5. Lift the right foot off ground and balance with the
left foot with toes pointed up.
6. Move the hips forward and back by bending at
the left knee.
7. Do for 15 to 30 seconds and repeat with right
foot down and lift the left foot off.
8. Should feel the hamstrings work. Figure 11:
9. Keep shoulders down by pressing hard into the Tripod
ground with hands.
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O O
ARM SWINGS Figure 12
1. Start small circles moving hands forward.
2. Gradually increase size of circles.
3. Do for ten repetitions and repeat with backward
circle.
Figure 12:
Arm Swings
CROSS IN FRONT Figures 13-14
1. Keep hands at shoulder level and cross in front.
2. Do for ten reps alternating arms coming across.
Figure 13:
Cross in Front
Figure 14:
Cross in Front
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WING STRETCH Figures 15-16
1. Hold arms at shoulder level with
arms bent at the elbows. Figures 15-16:
2. Pull elbows back by squeezing Wing Stretch
shoulder blades together for a two
count.
3. Then straighten arms and pull back
for a two count.
4. Repeat the procedure for 5
repetitions.
GOAL POSTS Figures 17-18
1. Hold arms at shoulder level with
arms bent at the elbows.
2. Externally rotate arms and internally
rotate forward for five repetitions.
Figures 17-18:
Goal Posts
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SCISSORS Figures 19-20
1. Keep the arms straight with thumbs pointed in
toward body.
2. Pull arms back for a two count.
3. Do for five repetitions alternating arms from top
to bottom.
Figures 19-20:
Scissors
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PARTNER ARMS
Figures 21-23
1. Do with a partner.
Grip hands by
interlocking thumbs.
2. Sit back and pull until
you feel a good
stretch in the upper
back. (see Fig. 21)
3. Hold for 15 seconds.
4. Then rotate and
bring feet together.
5. Let opposite hand
Figure 21:
hang over arms Partner Arms
being stretched. (see
Fig. 22)
6. Lean outward and
pull until a good
stretch is felt in upper
back.
7. Switch arms and
repeat to other side.
(see Fig. 23)
Figure 22:
Partner Arms
Figure 23:
Partner
Arms
Figure 17: High Knees
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Control of human movement patterns are gov-
LIFTING GUIDELINES erned by the mechanical laws of neural, mus-
cular and skeletal systems. In most cases, ex-
Every strength training program is made up ercise techniques are taught without considera-
of resistance exercises. Strength training tion of basic biomechanics. Biomechanics is
exercises are also skills that utilize specific the use of mechanics to study a biological sys-
techniques. All strength training books give tem. Many of the mechanical principles used
explanations of how to execute exercise for an operation of an automobile apply to the
techniques with drawings or pictures human body. If your car is not in alignment
visually showing the movement patterns. your tires will wear out quickly, besides getting
Seldom are the exercise explanations read. poor gas mileage. If you don’t get the problem
The pictures or drawings are often times all corrected poor alignment will lead to a host of
that is necessary to teach the exercise. other problems. The same with your body, if
Techniques are usually taught by you lift with bad biomechanics it will break
demonstrating the exercise (skill) with very down.
little verbal explanation. The coach does it
this way because the athlete receives more
information in less time. Verbal
WARMING-UP
When a muscle is cold, a sudden contraction
explanations are usually kept to a minimum
can result in muscle damage. Therefore, before
of a few cue words when demonstrating an
lifting, always warm up your muscles properly
exercise. The most used cue words should
be: tighten your abs or flex your abs. by performing the same lifting movements with
a lighter weight. Thus, you cannot warm up
For example, when an athlete is told to do a properly for squats by performing bench
pushup no explanation is necessary. As presses. Rather, if you are squatting, warm up
long as the athlete lowers the body to the by performing a few sets of squatting with a
ground until the chest touches the ground, resistance well below the weight you intend to
then push themselves up to the starting use for the workout poundage.
position, not much coaching is necessary.
That is, if they are tightening their abs as
they do the pushups. A more technical
HAVING SPOTTERS
exercise, such as the squat, a few more When performing exercises involving free
commands are given on how to place the weights, it is best to have two spotters, espe-
bar on the shoulders, foot spacing etc., with cially with the squat. Spotters should keep their
the main goal of bending the knees and hands under the bar without touching it and
hips to lower the body and standing back should be alert at all times. Since it takes two
up. The cues are to keep the back straight, spotters and one to lift, it is best to work in
chest up and don’t round the back. While groups of three. The spotters can also load the
the intentions may be good, the outcomes weights for the lifter, which greatly reduces the
from using such cues are counter
workout time. Moreover, when three athletes
productive and lead to injury. Yes, the goal
are working together the time it takes to rotate
to developing muscular strength has been
athletes and change the weights provides
accomplished, but proper biomechanics has
about the right amount of rest between each
been sacrificed. Tighten the abs to keep
set. It is best to squat using a power rack that
the back straight.
has safety catches.
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LIFTING THROUGH A FULL CONTROL THE RESISTANCE
RANGE OF MOTION When lowering the weight, during slow
Execute all exercises through their full range of movement exercises, the bar should be
motion if you want to receive the full benefits of controlled to keep the tension on the muscle
strength training. Partial movements are unwise groups being used. This will lengthen the
because after a period of time partial movement muscle fibers (similar to the stretching of a
reduces the joint’s range of motion making you rubber band). If the weight is allowed to drop
less flexible and increasing your chances of so that the bar can be bounced at the bottom
pulling or straining a muscle. Perform each of the movement, no tension is built up in the
exercise exactly as described. muscle. When reversing the direction of the
bar, you want to take advantage of this elastic
BREATHING PROPERLY energy by lifting the bar as explosively as
possible. This takes advantage of the stretch-
Correct breathing helps you get the most benefit shortening cycle. When using exercise
from exercises. Holding the breath stabilizes machines do not allow the resistance to bang
the muscles of the torso, allowing you to exert the machine.
greater force on the weight. Always inhale at the
starting position of the exercise. Hold your
breath until the repetition is nearly complete, at
which point you should forcibly exhale. STABILIZATION
Anything that substitutes as a stabilizer, other
ABDOMINAL FLEXING than the muscles of the body, limits effective
After taking a deep breath, tighten the stabilization. Belts and wraps are also counter
abdominal muscles to an extreme degree. This productive to maximum stability development
can be done by forcing a small amount air out of within the body because they act as stabilizers
the lungs. Notice how the abs tightens when in place of the appropriate muscle groups.
you cough. The lower torso expands outward; Belts and wraps limit the synergetic muscles
pressure should be felt as the abs, lower back, ability to regulate and coordinate the
diaphragm, muscles of the pelvic floor, and other
movement pattern of the resistance. If the
respiratory muscles develop tension. This is
muscles surrounding the joints don’t play the
similar to what boxers do when taking a punch
to the mid-section. It should feel like a role as stabilizers and synergist, the joint
basketball inside the lower torso being filled with structure becomes the weak link. Then you
air expanding outward in all directions. The aren’t effectively preventing potential joint
spine will flex slightly, as when you do injuries. Therefore, never use belts and
abdominal crunches. Do not attempt to tighten wraps, unless absolutely necessary, because
the low back by extending the spine with a slight of a current injury or to prevent injury when
arch. Jet pilots tighten their abs to prevent going for a maximum attempt on a lift.
blacking out when encountering tremendous
acceleration forces.
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WALKING LUNGE Figures 24-26
1. Step forward with left foot and lower dumbbells
Figures 24-26:
Walking Lunge until they barely touch the ground.
2. You do not need to take a long step.
3. Lower right knee until it almost touches the
ground.
4. Extend with the left leg and step all the way
through into the next step with the right leg.
5. Take ten steps and then turn around. Take
tens steps back to where you started.
6. Ten steps each direction constitutes one set of
ten repetitions.
DUMBBELL BENCH PRESS
Figures 27-28
1. Keep lower back flat by placing feet on the
bench and raise hips slightly. Keep lower
back on bench during the entire exercise
movement.
2. Start with dumbbells at side of chest, with
palms facing each other. Keep arms close in
to the sides.
3. Press dumbbells off chest as you turn the
Figure 27: ends of the dumbbells toward each other.
Bench Press
4. Exhale as you lock the dumbbells out to full
arm’s length.
5. Inhale and lower the dumbbells slowly and
under control to sides of chest, with palms
facing inward.
Figure 28:
Bench Press
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STANDING LOW PULL
Figures 29-30
1. Pull bar to the lower chest.
2. Slowly return bar to arms length
and repeat.
3. Do this exercise slowly and
smoothly. Do not lean forward
or backward during the
movement.
4. When pulling the handle to the
chest, squeeze your shoulder
blades together. Visualize the
muscles of the back stretching
and squeezing during the
movement.
Figure 29: Figure 30:
Standing Low Pull Standing Low Pull
DUMBBELL RDL Figures 31-32
1. Keep the knees slightly bent as
you lower the dumbbells to just
past your knees.
2. Move hips back.
3. Do not let shoulders move in front
of feet.
4. Feel a stretch in hamstrings.
5. Keep the shoulders pulled back
throughout the entire movement.
6. Keep the abs tight.
Figure 31: Figure 32:
Dumbbell RDL Dumbbell RDL
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BENT OVER RAISE
Figures 33-34
1. Hold dumbbells with arms
straight down, palms facing each
other. Torso parallel with floor.
2. Raise dumbbells to shoulder
level with arms straight. Try to
hold momentarily.
3. Do not swing dumbbells up.
4. Lower and repeat.
Figure 33:
Start Bent over Raise
Figure 34:
Finish Bent over Raise
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BARBELL ROW
Figures 35-36
1. Place barbell on floor in front of Figure 35:
Barbell Row Start
you.
2. Keep feet hip width apart.
3. Use overhand grip about
shoulder width apart.
4. Unlock the knees, torso parallel
with floor.
5. Pull barbell to lower part of
chest. Feel the shoulder blades
pulling together.
6. Lower and repeat. Do not jerk
barbell up, do slowly and under
control.
Figure 36:
Barbell Row Finish
LEG CURL Figures 37-38
1. Keep abs tight, do not let back
arch. Figure 37:
2. Pull pads up to hips and lower Leg Curl
slowly.
Figure 38:
Leg Curl
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Page 16
TRICEP PUSH DOWN
Figures 39-40
1. Keep abs tight.
2. Do not let the shoulders come
up, keep down.
3. Keep elbows at side.
4. Let hands come up until the arms
are parallel with ground and
extend downward.
Figure 39: Figure 40:
Tricep Pushdown Tricep Pushdown
DUMBBELL HAMMER
CURL Figures 41-42
1. Keep abs tight.
2. Do not let the shoulders come
up, keep down.
3. Keep elbows at side.
4. Keep thumbs pointed up.
Figure 41: Figure 42:
Dumbbell Hammer Curl Dumbbell Hammer Curl
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STATIC ABS
Figures 43-45
1. Place right elbow on ground with
left hand behind the head and left
elbow pointed up. (see Fig. 43)
2. Place top leg forward and raise
the hips as high as possible.
3. Hold for 15 to 30 seconds.
4. Then place both elbows on
ground. (see Fig. 44)
5. Keep abs tight and hips up.
6. Hold for 30 to 60 seconds.
7. Place right elbow on ground with
left hand behind the head and left
elbow pointed up. (see Fig. 45)
8. Place top leg back and raise the Figure 43:
hips as high as possible. Static Abs Top Forward
9. Hold for 15 to 30 seconds.
10. Repeat sequence with left elbow
on ground.
Figure 44:
Static Abs Front
Figure 45:
Static Abs Top Backward
Confidential Property of the University of Nebraska1RM 10 10 10 10 10 10
For example, to use the
45 30 30 35 220 145 155 165 1RM 10 10 10 Page 18
poundage chart, on
50 30 35 35 225 145 155 170
Monday when you do the 45
55 35 40 40 230 150 160 170 Bench Press, it calls for
30 30 35
60 40 40 45 235 150 165 175 2 sets x 10 reps. Go to 50 30 35 35
65 40 45 50 240 155 170 180 the poundage chart.
70 45 50 50 245 160 170 185 Find columns one and 55 35 40 40
75 50 50 55 250 160 175 185 two under the 3x10 60 40 40 45
80 50 55 60 255 165 180 190 column. Look down the
85 55 60 65 260 170 180 195
columns until you find 65 40 45 50
the poundages you think
90 60 65 65 265 170 185 200
you can accomplish
95 60 65 70 270 175 190 200 (example, 170 & 180).
260 170 180 195
100 65 70 75 275 180 190 205
Confidential Property of the University of Nebraska
The first set you would 265 170 185 200
105 70 75 80 280 180 195 210 do 170 for ten reps and
110 70 75 80 285 185 200 215 on the second set you 270 175 190 200
115 75 80 85 290 190 205 215 would do 180 for 10 reps.
On Week 2 and after do
275 180 190 205
120 80 85 90 295 190 205 220
125 80 85 95 300 195 210 225 3x10. 280 180 195 210
130 85 90 95 305 200 215 230
135 85 95 100 310 200 215 230 This would give you a
140 90 100 105 315 205 220 235 predicted 1RM of 260
145 95 100 110 320 210 225 240 pounds. Record the 1RM
in the space to the right
Name:
150 95 105 110 325 210 225 245
of Dumbbell Bench Press Husker Baseball Week 1
155 100 110 115 330 215 230 245 Upper/ Lower
and under Week 1. If the
160 105 110 120 335 215 235 250 Day 1
poundages are easy, in-
165 105 115 125 340 220 240 255 crease your 1RM the next Warm Up Routine 1 RM
170 110 120 125 345 225 240 260 workout. If the poundag- Walking Lunge 2 X 10
175 115 120 130 350 225 245 260 es were difficult and did DB Bench Press 2 X 10 260↑
Standing Low Pull 2 X 10
180 115 125 135 355 230 250 265 not allow good tech-
DB RDL 2 X 10
185 120 130 140 360 235 250 270 nique, reduce the 1RM
Bent Over Raise 2 X 10
190 125 135 140 365 235 255 275 the next workout. An ar-
Barbell Row 2 X 10
195 125 135 145 370 240 260 275 row can be put in that
Leg Curl 2 X 10
same column next to the Tricep Push Down 2 X 10
200 130 140 150 375 245 260 280
poundage to indicate DB Hammer Curl 2 X 10
205 135 145 155 380 245 265 285 whether to increase or
210 135 145 155 385 250 270 290 3-Way Static Abs
decrease the 1RM the
215 140 150 160 390 255 275 290 next workout.Name:
Husker Baseball Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Upper/ Lower
Day 1
Warm Up Routine 1 RM 1 RM 1 RM 1 RM 1 RM 1 RM
Walking Lunge 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
DB Bench Press 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
Standing Low Pull 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
DB RDL 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
Bent Over Raise 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
Barbell Row 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
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Leg Curl 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
Tricep Push Down 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
DB Hammer Curl 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
3-Way Static Abs
Day 2
Warm Up Routine 1 RM 1 RM 1 RM 1 RM 1 RM 1 RM
Walking Lunge 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
DB Bench Press 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
Standing Low Pull 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
DB RDL 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
Bent Over Raise 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
Barbell Row 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
Leg Curl 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
Tricep Push Down 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
DB Hammer Curl 2 X 10 3 X 10 3 X 10 3 X 10 3 X 10 3 X 10
Page 19Page
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All new incoming student athletes must take the beep test before participating in any condi-
tioning or practice session. The objective is to determine any unknown heart problems that
would prevent a new student athlete from participating in any conditioning program and/or
sport practice. Each athlete must attain a minimum VO2 level, based on their bodyweight.
The beep test consists of running a twenty meter (21.5 yards) shuttle down and back. It is
progressive in nature, where it starts off at a slow pace and each minute gets a little faster.
The first minute seven intervals are run (140 meters). During the ninth minute eleven inter-
vals are run (220 meters). A CD player is used and beeps to pace you for each twenty me-
ter interval.
I suggest running the twenty yard shuttle run (twenty yards down and back). This will get
you used to making the turns. Run this for 10 minutes at a time keeping track of how many
20 yard intervals you can run. Do this twice a week. Running 80 to 100 twenty yard inter-
vals in ten minutes is a good goal that is if you can keep count. Always start off slow and try
to gradually pick up the pace over the 10 minute time span. Always touch one line with the
right foot and the other line with the left foot. This is so you don’t run in a circle by pushing
off the same leg each time you turn.
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