Tuesdays:
Fridays:
Muscle memory: As you can see, I have different workouts for different says. This is because of the muscle memory concept. This theory, supported by scientific evidence, explains that if the muscle trains with the same exercise, it will adapt. Henceforth, the amount of workout and muscle pain will gradually decrease.
- I first start the routine by warming up with 10 standard pull-ups, which consist of grabbing the bar with your hands pointing forward, your arms parallel to your shoulders and totally stretched, your knees bent in 90 degrees, and, when pulling-up your body, your chin should reach the height of the bar and your elbows should be in a 90 degree angle. This warm-up is important because it increases the blood flow to the muscles of incidence (bicep, forearm, and back core).
- Start to work out specific muscles: Do 15 wide pull-ups (hands should be 2 feet away from shoulders). This exercise will work the entire back core, especially the upper part- Teres muscle, Deltoid muscle, and Infraspinatus fascia.
- Since this unit is about baseball, I decided to add explosive pushups to my routine since they are a good work out for the shoulders. This consists in forming a triangle shape with your hand, and placing your arms (when comparing it to the standard push-up position) half feet closer to your legs. Then, try to slowly touch the floor with your chest by bending your elbows (minimum 3 seconds). After this, when your body is in a flat position, push with all your force downwards, and return to the initial position (this should be done as fast as possible). This excersice does not only work out the shoulder, in fact, it exercises the triceps and back core, as well.
- Stretch the back muscles by hanging your entire weight from the bar.
Fridays:
- Do the same workout of Tuesday’s.
- Do 2 repetitions of 15 “Muscle-ups”. This is an extremely difficult pull-up, since you need to lift your entire torso over the bar (initial position) and extend your arms totally (final position). You should keep your legs bent, in a 90-degree position, and try to balance your entire body in order to build momentum. This exercises work the entire triceps and trapezoid muscle.
- Do 10 “Around the Worlds”: This is a very difficult drill. In order to stress one side of the back versus the other, it is required that you pull yourself up the diagonally to one side of the bar, then, you pull yourself across the entire bar. After this you drop yourself diagonally back to the starting point. It looks like if you are doing circles in the bar. This workout works especially the forearm and entire back.
- Do the same stretching exercise as in Tuesdays.
Muscle memory: As you can see, I have different workouts for different says. This is because of the muscle memory concept. This theory, supported by scientific evidence, explains that if the muscle trains with the same exercise, it will adapt. Henceforth, the amount of workout and muscle pain will gradually decrease.