My athlete is John Doe, a male National Collegiate Athletic Association (NCAA)
baseball player who play catcher a specific position. John specific weight is 6’2’’ (1.88
m) and a weight of 195 pounds (88.5 kg). John is trying to bulk up and lose body fat for
the upcoming season and will be working from November to January. His body mass
entering training is 23.7 BMI. The catcher has one of the most stressful roles as a player
on the field since they are in constant communication with the pitcher and the rest of the
field (Loenneke). The training will be conducted Monday thru Saturday and having
Sunday off to recover from the week of training. The catcher must be flexible and have
great arm strength (Spaniol).
The catcher position must have full body workout to keep the lower and upper
strength up throughout the season (Ahead). The catchers are some of the most prone
baseball players to shoulder and elbow injuries. The evaluation of John Doe, he will
complete a one-repetition maximum lift on the bench press, squat, incline press, and
power clean. The conditioning would be a 300-yard shuttle, 40-yard sprint, and one-mile
run. The macrocycle since John Doe will be working on all the core training areas like
endurance, intensity, competition, and recovery.
Warm up for each day will consist of the following 2-minute jog to warm the
body, lunges, body twist, arm reaches, side reaches, hip rotations, knee lifts, lateral
lunges, squat to heal, and jumping jacks. These will help the body warm up and help
prevent injuries during a workout.
Monday: Chest,
Shoulders, Triceps
Sets Repetition
(Rep)
Weight Rest Interval
Warm Up N/A N/A N/A N/A
Bench Press 4 8 155 pounds
(lbs.)
90 seconds
(secs.)
Incline Dumbbell
Press
4 8 40 lbs. 90 secs.
Ropes 4 30 seconds 50 lbs. 1 minute (min.)
Dumbbell Overhead
Press
3 10 45 lbs. 90 secs.
Triceps Pushdown 3 10 60 lbs. 90 secs.
Triceps Dip 4 5 Body weight 90 secs.
Dumbbell
Kickbacks
3 10 50 lbs. 1 min.
Flutter Kicks 3 30 each leg Body weight 1 min.
Burpees 3 20 Body weight 30 secs.
Box Jumps 3 10 Body weight 30 secs.
100 Meters Sprints 5 N/A N/A 10 secs.
Cool Down N/A N/A N/A N/A
Tuesday: Back and
Biceps
Sets Repetition
(Rep)
Weight Rest Interval
Warm Up N/A N/A N/A N/A
Pull ups 4 8 Body weight 90 secs.
Bent over Row 4 8 90 lbs. 90 secs.
Lat Pulldown 4 10 75 lbs. 90 secs.
Seated Cable Row 5 8 65 lbs. 1 min.
Shrugs (Dumbbell) 3 10 50 lbs. 90 secs.
Biceps Curl 3 10 55 lbs. 90 secs.
Hammer Curl 3 10 50 lbs. 1 min.
Box Jumps 3 10 Body weight 30 secs.
Stairmaster 1 20 mins. Body weight N/A
Cool Down N/A N/A N/A N/A
Wednesday: Legs Sets Repetition
(Rep)
Weight Rest Interval
Warm Up N/A N/A N/A N/A
Squat 4 8 225 lbs. 90 secs.
Deadlift 3 5 200 lbs. 90 secs.
Barbell Glute
Bridge
5 5 170 lbs. 1 min.
Standing Calf Raise 3 8 65 lbs.
(dumbbell)
1 min.
Seated Calf Raise 3 10 50 lbs.
(dumbbell)
1 min.
Horizontal Cable
Woodchop
3 15 55 lbs. No Rest
Side Plank with
Lateral Raise
3 10 15 lbs.
(dumbbell)
1 min.
Barbell Hip Thrust 3 15 150 lbs. 30 secs.
Burpees 4 25 Body Weight 30 secs.
Jog/Sprint Intervals 1 1 mile Body Weight N/A
Cool Down N/A N/A N/A N/A
Thursday: Chest,
Shoulders, Triceps
Sets Repetition
(Rep)
Weight Rest Interval
Warm Up N/A N/A N/A N/A
Band-resisted Fly 3 10 75 lbs. 1 min.
Dumbbell Fly 4 8 40 lbs.
(dumbbell)
30 secs.
Cable Crossover 4 10 45 lbs. 45 secs.
Dumbbell Squat
Front Raise
4 10 45 lbs.
(dumbbell)
1 min.
Dumbbell Overhead
Press
3 8 65 lbs.
(dumbbell)
1 min.
Incline Dumbbell
Skull Crusher
3 10 40 lbs.
(dumbbell)
1 min.
Bench Dips 3 10 45 lbs. 1 min.
Elliptical Trainer 1 15 min Body Weight N/A
Box Jumps 3 10 Body Weight N/A
100 Meter Sprint 5 N/A N/A N/A
Cool Down N/A N/A N/A N/A
Friday: Back and
Biceps
Sets Repetition
(Rep)
Weight Rest Interval
Warm Up N/A N/A N/A N/A
Chin ups 4 10 Body Weight 1 min.
One-Arm Dumbbell
Row
4 10 45 lbs.
(dumbbell)
30 secs.
Lat Pulldown 4 10 65 lbs. 30 secs.
Dumbbell Row 3 8 55 lbs.
(dumbbell)
1 min.
Shrug 5 5 45 lbs.
(dumbbell)
30 secs.
Cable Rope Curl 4 8 70 lbs. 1 min.
Weighted Swiss
Ball Crunch
4 10 35 lbs. (kettle
bell)
30 secs.
Crunch 4 10 Body Weight 30 secs.
3 Cone Drill 5 N/A Body Weight 1 min.
Burpees 5 10 Body Weight 1 min.
1 Mile Run N/A N/A N/A N/A
Cool Down N/A N/A N/A N/A
Saturday: Legs Sets Repetition
(Rep)
Weight Rest Interval
Warm Up N/A N/A N/A N/A
Dumbbell Squat 4 10 70 lbs.
(dumbbell)
1 min.
Dumbbell Lying 4 10 60 lbs. 1 min.
Hamstring Curl (dumbbell)
Squat 3 8 265 lbs. 1 min.
Single-Leg Calf
Raise
4 10 65 lbs.
(dumbbell)
1 min.
Standing Calf Raise 4 10 70 lbs.
(dumbbell)
1 min.
Burpees 3 15 Body Weight 30 secs.
Jog/ Sprint Intervals 1 1 mile Body Weight N/A
Cool Down N/A N/A N/A N/A
When John Doe complete each workout throughout the week, he will conduct a
cooldown. The cooldown exercise will consist of shoulder stretch for fifteen seconds, triceps
stretch for fifteen seconds, hip flexor stretch for twenty seconds, overhead stretch for twenty
seconds, chest stretch for fifteen seconds, forward bend for twenty seconds, toe touch for twenty
seconds, child’s pose for fifteen seconds, Quadricep stretch for twenty seconds, cobra pose for
ten seconds, and finally the thigh hug for fifteen seconds. This will help with the soreness after a
long workout.
Work Cited:
Spaniol, F. J. (2009). Baseball Athletic Test: A Baseball-Specific Test Battery. Strength and
Conditioning Journal, 31(2), 26–29. https://doi.org/10.1519/ssc.0b013e31819d3af8
Ahead, S. A. (2018, March 15). What College Baseball Coaches Look For in Catchers - A Step
Ahead. Medium. https://medium.com/@asarecruiting/what-college-baseball-coaches-
look-for-in-catchers-9f9a1da59e1d
Loenneke, J. P., Wray, M. E., Wilson, J. M., Barnes, J. T., Kearney, M. L., & Pujol, T. J. (2013).
Accuracy of Field Methods in Assessing Body Fat in Collegiate Baseball Players.
Research in Sports Medicine, 21(3), 286–291.
https://doi.org/10.1080/15438627.2013.792087
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