I've been out in Washington with Kyle Boddy and Driveline Baseball for about a week now, and I'm really liking the arm care and velocity development stuff they do. I began throwing again at the beginning of the week, so I'm going through the normal arm soreness/ acclimating phase. First velocity test will be in about 3 weeks if everything goes as planned.
Upper body strength is coming along. My plan right now is using an undulating periodization scheme, rotating strength, volume and power days on a 4 day upper/lower body split. For those of you wondering, it looks something like this:
Strength = A, Power = B, Volume (hypertrophy) = C
UB = upper body, LB = lower body
Week 1: UB A, LB B, UB B, LB C
Week 2: UB C, LB A, UB A, LB B
The lifts cycle in this way to allow for recovery and to provide a constantly changing stimulus. Exercises between workouts are very similar, but the set, rep and intensity schemes vary between days.
for example on dumbbell bench press:
on UB A, I'm doing 3x3 this is a max strength day where I go very heavy for a few sets (hit 111lbs on this today)
on UB B, I'm doing 8x3 + bands with 60% 1RM (week1), 65% 1RM (week 2), 70% 1RM (week 3) this is a power day done for max speed (e.g. 65lbs, 70lbs, 75lbs for speed. The band represents about 25% of your 1RM at the top) https://www.youtube.com/watch?v=TAg8WF-0kkM&list=UUANTSXGjfXdmXzlAbELdWXw
and here's an example of what dynamic effort squatting looks like with accommodated resistance (bands/chains) for a lower body power type day. I don't do these, instead doing sled sprints for my lower back.
on UB C, I'm doing 5x5-8 this is a volume day where I'm taking a high percentage of my 1RM (85%) and getting as many reps as I can in 5 sets, trying to get at least 5 in every set, and adding weight if I can do more than 8.
The exercise list becomes very basic at this point, I pretty much choose my favorite rowing, pulling and lower body movements, and the focus is all on progression, not on rotating to new lifts every 4 weeks.
My lower body is stalling a bit, because I've had a wide range of equipment to use since I've been home. Not to mention I was on the road for over a week driving out to Washington. I'm doing almost exclusively sled work and plyos at the moment due to my lower back making squatting and deadlifting a bad idea. It hasn't really bothered me in a long time, but every time I sniff moderate compressive or shear loading it gets a bit cranky.
I'm excited to get my arm back in shape and start hitting some new velo numbers. It's going to be different having to throw indoors all winter and not being able to max long toss.
I'm cooking up some experiments with Kyle using force plates and emg muscle sensors. We are starting by measuring drive leg and landing leg ground reaction forces and looking for correlations to a number of variables (velocity, anthropometry - arm length, torso length,etc, deadlift strength, vertical jump, broad jump, lateral jump, etc)
It should be an interesting set of data when all is said and done