Tuesday, January 20, 2009


...learned this workout paradigm from Vern about 10 years ago. It's a great way to design an introductory module to your particular athlete's athletic development program.
-simple to execute & administrate
-reduces the possibility of injury by the nature of it's design
-highly adaptable to ANY sport
-keeps the athlete focused

It involves an UE exercise, a core exercise, a LE exercise, followed by an anerobic exercise. My baseball guys are doing one now. It looks like this:

dumbbell upper cuts-exercise band partner see-saws-rotational R stagger squat-SP jops
dumbbell V press- exercise band partner skiier- rotational L stagger squat-FP jops
dumbbell curl/overhead press-ex.band partner rotations-rotational lunge- TP jops

They do 45 seconds of work, 15 seconds of rest. There are 30 exercises total. Counting the warmup & some static stretching at the end, it takes about 1 1/2 hours to complete. You can increase the difficulty by doing 3 in the right column first, followed by the jops, then the middle column and so on. To minimize the amount of equipment, the team is split up into 3 different groups that start at different points in the workout. In this way, some are using dumbbells, some bands, some bodyweight etc.


Kevin Moody said...


Looks like a great workout. Can you please explain what you mean by "jops?"


Kevin Moody

Joe Przytula said...

Kevin- a hop onto one foot, followed by a 2 foot jump "back home". I do it two ways, get from point a to b as quickly as possible, then "go for hang time". I also do it as a shuffle step back home instead of a jump. Great if you don't have much space to work with like me.

JH said...

It reminds me of what's been going on in Group exercise for quite a while. I just used the same principle with a program i developed for the employees at Alcoa in NY. The program name was the FEP (Functional Enhancement Program) Had great feedback but because of staff cuts (the economy) the program had to be nixed.