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Joey Bergles - Lifting Wks 5-8 (Minimal Equipment)

This document provides a strength training program spanning weeks 5 through 8 with minimal equipment. It consists of 3 workouts per week, each broken into 3 sections (A, B, C) focusing on different muscle groups. Exercises include goblet squats, inverted pull-ups, push-ups, external rotations, farmer's walks, and more. Rep schemes and weight percentages gradually decrease over the weeks to promote progression. Rest periods between sets range from 60-120 seconds.

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George Carrasco
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950 views4 pages

Joey Bergles - Lifting Wks 5-8 (Minimal Equipment)

This document provides a strength training program spanning weeks 5 through 8 with minimal equipment. It consists of 3 workouts per week, each broken into 3 sections (A, B, C) focusing on different muscle groups. Exercises include goblet squats, inverted pull-ups, push-ups, external rotations, farmer's walks, and more. Rep schemes and weight percentages gradually decrease over the weeks to promote progression. Rest periods between sets range from 60-120 seconds.

Uploaded by

George Carrasco
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Figure It Out Baseball

Joey Bergles Strength Program - Weeks 5 to 8 - Minimial Equipment

Abbreviations
DB = Dumbbell NG = Neutral Grip SA = Single Arm
SL - Single Leg SB = Stability Bal Ea = Each Way

Week 5 Week 6 Week 7 Week 8


Day 1 % wt reps % wt reps % wt reps % wt reps
A1. 1 & 1/4 Goblet Squats 5 5 5 5
2 Second Lower, 3 Second Pause In The Bottom 5 5 5 5
Rest 2 Minutes, Then Pair w/ A2 & A3 (Red Sets) 5x8-10 3x8-10 2x8-10 1x8-10
A2. Pair w/ Slideboot Wall Slides: Wks 1-2: 4x8, Wks 3-4: 4x10 2x6-8 2x6-8 1x6-8
A3. Pair w/ Squat Jumps (Consec): Wks 1-2: 4x3 Wks 3-4: 4x4 1x4-6 3x4-6
B1. 1 & 1/4 Front Foot Elevated Split Squats 4x3-5ea 4x3-5ea 4x4-6ea 4x4-6ea
3 Second Lower, 2 Second Pause In The Bottom
Rest 75 Seconds, Then Pair w/ B2
B2. Inverted Pull-Up Hold + Reps 4x8sec 4x8sec 4x8sec 4x8sec
8 Second Pause @ The Top Then Perform Reps - (+) 2-4 reps (+) 2-4 reps (+) 3-5 reps (+) 4-6 reps
2 Secod Pause @ The Top, 2 Second Lower
Rest 75 Seconds, Then Go Back To B1
C1. SB Leg Curls - SL Lower 3x4ea 3x5ea 3x6ea 3x6ea
3 Second Lower (Make Sure Hamstrings Are Fully Streched)
Rest 60 Seconds, Then Pair w/ C2
C2. Kneeling Paloff Press 3x5ea 3x6ea 3x7ea 3x8ea
3 Second Pause w/ Arm Outstretched 5 facing each way 6 facing each way 7 facing each way 8 facing each way
Rest 60 Seconds, Then Go Back To C1

NOTES
Week 5 Week 6 Week 7 Week 8
Day 2 % wt reps % wt reps % wt reps % wt reps
A1. Chin-Ups 5x3-5 5x3-5 5x2-4 5x1-3
*4 Second Lower On Each Rep*

Rest 2 Minutes, Then Pair w/ A2 & A3


A2. Shoulder CARs - 4x2ea Arm *Add weight if possible *Add weight if possible *Add weight if possible *Add weight if possible
A3. MB Side-Shuffle Shot Puts - 4x2ea Side
B1. NG 1 & 1/4 Push-Ups 4x5-7 4x6-8 4x7-9 4x8-10
4 Second Lower, 2 Second Pause In The Bottom
Rest 75 Seconds, Then Pair w/ B2 & B3
B2. DB External Rotation on Knee 4x8-10ea 4x8-10ea 4x6-8ea 4x4-6ea
3 Second Lower, 1 Second Pause In The Bottom
Rest 75 Seconds, Then Pair w/ B3
B3. Inverted Pull-Up 4x3-5 4x4-6 4x5-7 4x6-8
3 Second Lower, 2 Second Pause At The Top
Rest 75 Seconds, Then Go Back To B1
C1. DB Farmer's Walks 3x30yds 3x30yds 3x30yds 3x30yds
Rest 90-120 Seconds Between Sets

NOTES
Week 5 Week 6 Week 7 Week 8
Day 3 % wt reps % wt reps % wt reps % wt reps
A1. Heels Elevated 1 & 1/4 Cyclist Squat 5 5 5 5
3 Second Lower 5 5 5 5
Rest 90 Seconds, Then Pair w/ A2 & A3 (Red Sets) 4x10 2x10 1x10 1x8
A2. Broad Jumps (Consec) Wks 1-2: 4x3, Wks 3-4: 4x4 2x8 1x8 1x6
A3. Hip CARS - x2ea Leg 2x4-6 2x3-5
B1. Rippetoe Extension Hold + Reps 4x10sec 4x10sec 4x10sec 4x10sec
Hold @ The Top For 10 Seconds, Then Perform Reps - (+) 5-7 reps (+) 6-8 reps (+) 7-9 reps (+) 8-10 reps
3 Second Pause @ The Top
Rest 75 Seconds, Then Pair w/ B2 & B3
B2. Rear Foot Elevated Split Squats 4x5ea 1x5ea 1x5ea 4x3ea
2 Second Lower, 2 Second Pause In The Bottom 3x4ea 3x3ea
Rest 75 Seconds, Then Pair w/ B3
B3. Slow Lower Chin-Ups 4x15sec 4x15sec 4x20sec 4x25sec
Start @ Top, Lower For Desired Length Of Time = 1 Set
Rest 75 Seconds, Then Go Back To B1
C1. SB Circles 3x3-5ea 3x3-5ea 3x4-6ea 3x5-7ea
Rest 60 Seconds, Then Pair w/ C2
C2. SA Incline Y Raise 3x4-6ea 3x4-6ea 3x5-7ea 3x6-8ea
3 Second Pause At The Top
Rest 60 Seconds, Then Go Back To C1

NOTES

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