1R Program Questions

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1R Program Questions

I am a collegiate pitcher and I am trying to follow your off season mass plan with a few of my buddies but we cannot figure out what the L shuttles, diamond cone, cross drills, and single leg lateral jumps with 90 degree turns in the air. Is that literally just what it sounds like? Any help would be greatly appreciated. Thanks!

Also is this an ideal program for a pitcher or do you have any other suggestions?

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@jarch022

First of thanks for checking out the site and for giving our workout plans a shot. Not sure if you guys have seen the exercise database (which can be found in the Training and Nutrition Plans tab) but if you go there and search through the agility drills you'll be able to view all of the exercises you're looking for. Here's the link to save you the trouble but all of the exercises you'll find on our site can be found there:

http://www.oneresult.com/exercises?tid=All&tid_1=1291

In terms of the plans, as a collegiate pitcher I'd actually give this plan a shot instead. Its very similar but has extra isolated lower body exercises and running specifically designed for pitchers.

http://www.oneresult.com/training/baseball-advanced-pre-season-pitcher

If you have any other questions whatsoever, please always feel free to reach out and hopefully we'll talk soon.

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Thanks, will do. Is there any possible way to add in a fourth day of lifting in that pitchers workout?

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@jarch022

Not sure if you checked out the plyometrics and sprints tab buddy, but it's essentially a 5 day a week workout when you factor in the sprint work and conditioning on Tuesday's and Thursday's.

If you're going hard on the lifting days (i.e. doing every exercise with the goal of failing on the last rep of yoru last set for each exercise), you're going to need a day in between to recover. These cardio days will help flush the lactic acid from your system and help you feel less sore throughout the week.

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I am a collegiate outfielder, and i just created a preseason, explosive workout, but the tap at the top of the page said "pitcher". is this a specific pitcher's workout, or would it be good for an outfielder too? Thanks!

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@cjsegar1

Great question buddy. While the pitchers and hitters plans are slightly different in that the pitchers plans have one additional superset as well as different plyometrics and sprints, we'd generally recommend the mass plan for collegiate outfielders like you that are trying to get ready for the season.

Here's the link to that:
http://www.oneresult.com/training/baseball-advanced-pre-season-position-...

Now if you're trying to cut some weight at the same time you may want to use a maintenance or weight loss nutrition plan as well as our get cut package but in terms of lifts, the plan above is going to help generate the best results in strength, speed, and size for position players.

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Thanks for the help. would you still recommend the mass plan if im trying to get more explosive and faster?

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Yeah definitely. The heavy squats, sprints, and plyos will help you get to where you want to be this offseason.

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I am following the same position player workout, and I am struggling to figure out the warm up on tuesdays and fridays.

It says to do this :
Cross drills - Double leg (15 seconds), side-to-side (15 seconds), forward and backwards (15 seconds), diagonal (15 seconds)

And I have found this:
http://www.oneresult.com/exercises/agility/cross-drill

but I am not sure how double leg or diagonal applies to this video.

Anyone have an idea?

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 @ravensfan
 
The Double Leg is actually intended to be a double leg hop in the cross drill pattern. Does that make a little more sense? Instead of running (which is the forward version seen in the video) you'll hop forwards and backwards to each spot. 

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yes I understand that. What would diagonal be then?

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 No its actually identical to the forward version, just done on two feet.
 
Does that make a little more sense?

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I was never sure how to do them. So I just didn't do them.
You guys should make a video for each variation, or atleast include a description in the normal one's video of how to do each variation.

The training program says to do High Row Pull Downs
but I wont have acess to a pull down machine. Is there another exercise I could do instead?

Also for 4 x 8 Box jumps with 5 lbs weights should I not swing my arms and just hold the 5lbs in both hands and jump?

What would this be? - Single leg bench explosions

How about this one? - 4 x 15 seconds hurdle drill

And this one? - band walks

And this one? - Lateral shuffle cones, with 3 yards apart

Also I knew how to do the 1 leg lateral jump but which leg would you land on when you do the 90 degree turn? - Single leg lateral jumps with 90 degree turns in the air

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 @ravensfan
 
Instead of high row pull downs try doing front raises as they'll work the front of your shoulders as well, just in a different fashion. So long as you have access to dumbells you should be ok.
 
For box jumps you're spot on. You want to hold the weights by your sides, avoid swinging, and jump as high as you can straight onto the box. Be sure to "overjump" the box so that when you land you're able to land softly instead of barely making it.
 
On single leg bench explosions, the video in this plyo circuit article should show you how to do all of the exercises in that warmup. The single leg bench explosions are the third exercise in the circuit.
http://www.oneresult.com/articles/training/plyometric-circuit
 
The hurdle drill just requires you setting up a side of a power rack to hip high and doing 1 set of 15 sec where you lift your leg over the bar, followed by a second set where you go underneath the bar. This will greatly improve your flexibility and the strength of your hip flexors.
 
Here's the video on lateral band walks that you can find in our exercise database as well as the single leg lateral turns that you can find in the plyometrics section of that same database:
 
Band Walks:
http://www.oneresult.com/exercises/hips/lateral-band-walks-m
 
Single leg lateral Jumps (just pivot off of your inside foot):
http://www.oneresult.com/exercises/plyometrics/single-leg-lateral-jumps
 
Finaly the lateral shuffles are exactly what they sound like. Just set up two cones about 3 yards apart and shuffle back and forth.
 
Think that covers if but if you have any other questions, just let us know.
 

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hey was just checking out your site and had a quick question, why is it that during the offseason baseball weight gain plan the reps seem to be higher than when they are either in season or during the preseason. Shouldn't it be less reps during the offseason so the players can gain more strength?

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Have a teenage catcher with great arm but want it better, what do you recommend?

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Every year my High School team goes to florida for a week for spring training. there is no gym there how should I continue my training with no equipment