SO heres the deal, I'm the ace for my Highschool team and hopefully will have a spot in the starting lineup as well. I work out 4 times a week in the offseason, but during the season I really only plan on going to the gym the day after I pitch. I'll be spending 2+ hours there that one day to get a good fullbody routine in, thats simply maintenance work to keep my strength up. Heres the only rules, lets try and keep things on machines as much as possible, the last thing I need it to hurt myself in the middle of the season. No free weight bench press, I'll probably stick to a machine, and no militairy press period. Not opposed to using some good old bodyweight work either, should be good for keeping my strength up and theres little risk of injury.
I was thinking something along the lines of
Warm up-Jog, stretch
Hammy curls/Quad extensions x2 each for leg warmup
Leg Press for main leg work
I figure that between my pushing and pulling work for back and chest, my shoulders and arms should all get an adequate amount of work. Tough situation to be honest, don't want to lose strength as the season goes on and things get more important, but I also have to balance things and be completely rested every fifth day or so to start, possibly even sooner to relieve if necessary.
What do you guys think?