Fall Ball Schedule
OREGON TECH BASEBALL
2012 FALL BALL SCHEDULE
FALL BALL DATES:
Fall Ball practices will begin on September 17th, 2012 this year and will begin with meetings that day.
September 17 11am Owens 206 *Impact Testing and Physical Signup
*New players only for first hour
*NEW PLAYERS CAN BRING PHYSICAL FROM THEIR PERSONAL PHYSICIAN OR SIGN-UP FOR FREE PHYSICALS DURING THIS SESSION
September 17 12pm Owens 206 Athletic Forms and Insurance
- ALL PLAYERS must have current insurance card with them
Sept 17 @ 2pm Kiger Stadium Team Meeting
Sep. 17 3pm Fall Practice Opens Kiger
Sep. 22 10am First Intrasquad Game Kiger
Sept. 24 3:30pm Kiger Stadium (Classes Begin)
Sep. 29 11am Lassen Scrimmage Kiger
Oct. 6 11am Alumni Game Kiger
Oct. 13 11am COS Scrimmage Kiger
Oct. 20 10am Marathon Game Kiger
Oct. 22 OWLS SERIES BEGIN Kiger
Oct. 28 11am COS Scrimmage Weed, Ca
Nov. 4 11am Lassen Scrimmage Susanville, CA
OREGON TECH BASEBALL WEIGHTS PROGRAM
Strength training philosophy is built around maximum effort on platform lifts which increases explosive muscles. The routine consists of a 2 week format in which you’ll need to lift a minimum of 3 times a week (Thus 6 workouts to complete a lift cycle).
Reps x Sets
Cycle 1: 10 x 10
Cycle 2: 5 x 5
Cycle 3: 3 x 3
Cycle 4: 12 x 2
Cycle 5: 8 x 3
Cycle 1-3 concentrating on max effort, power, explosion and heavy weights.
Cycle 4-5 concentrating on dynamic effort, speed and reps (to muscle exhaustion on final set)
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
Cleans* Squats* Bench* Dead Lift* Military Press* Auxillary
Clean/Jerk Leg Curl Incline* Lunges Shrugs Hammer Curl
Upright Row Leg Ext. Decline* St. Lg DL Seated Rows Preacher Curl
Lat Pulls Calf Raises Tri-pulls Shoulder DB Calf Raises Forearms
Lwr Back St. Leg DL Flys Core Work Core Work
Core Work Bar Dips
DAY 6: Workout can be exchanged for Cross-fit type workouts.
*Indicate platform lifts that should be the MAIN lift of that workout.
Stretching should be a regular routine of every workout and will help maintain speed and quickness while increasing strength. Core work should be a major focus of your workouts and a minimum of 150 reps with half being for oblique isolation.
Pitchers can use towels on all bench lifts.
There are many variations of lifts that can be used to keep workouts fresh (i.e. box squats, front loaded squats, dumbbell vs bar lifts, etc…)
Any questions on lifts or techniques call Coach Miles 541-281-7055
OFF SEASON CONDITIONING
The off season conditioning program will be vital to your success at Oregon Tech and players will be expected to come into fall ball in playing shape and ready to compete for positions. Position players and pitchers will have the same conditioning programs. Sprint workouts should be done at full speed and from a leadoff stance. As a program we pride ourselves on our running game which enables us to put pressure on opposing defenses and get more fastballs to hit in the process. Thus working on explosive starts from a leadoff position is crucial as well as simulating a secondary leads into jumps. This year pitchers should concentrate on the same sprint workouts as position players.
POSITION PLAYERS:
3x Per Week
Day 1:
10 x 10 yards (working quick starts and explosive first 4 steps)
5 x 30 yards
3 x 60 yards (Times should be taken and improvements will be seen if weight and conditioning programs are followed throughout the summer)
Day 2:
10 x 25 yards (Power skips)
3 sets standing triple jump (Trying to beat personal best distances)
10 x 10 yards starts
1 x 100
1 x 200
1 x 400
Day 3:
Speed and Agility Workout: Box drills, ladder drills, plyometric drills
Distance running 15 minutes minimum (adding a minute each week to increase endurance)
If these workouts are followed regularly, conditioning and weight programs on campus should be an easy transition. By following these programs we are establishing the work ethic and commitment to win Championships here at Oregon Tech.
Any questions on lifts or techniques call Coach Miles 541-281-7055
All players who have not received off season workout schedules or players intending to try-out for the team should e-mail Coach Miles at:
mailto:matthew.miles@oit.edu