Home » Sports & Recreation

Baseball Training Programs

Ranked #14,108 in Sports & Recreation, #344,942 overall

The Benefits of a Baseball Weight Training Program

Studies have shown that a baseball weight training program can greatly improve a players' batting speed and power while increasing throwing velocity. While strength conditioning can help to prevent injuries in the long term, players need to make sure that any training program they begin targets the correct muscles and the correct movement patterns. The following tips and exercises will get you started on the right path.

Barbell Push Press

Tip #1: The barbell push press is very effective at training the muscles in the shoulder area, allowing a baseball player to achieve a very strong swing with the bat.

Sample 5 Day Workout

**Check with a physician before starting any workout routine. As with any exercise, it will only be effective if it's done correctly.

Day 1
Hurdle Jumps
4 sets 6 jumps

Barbell Bench Press
1 set- 15 reps
2 sets- 8 reps
2 sets- 5 reps
1 set- 2 reps

Front Barbell Squat
1 set- 15 reps
2 sets- 8 reps
1 set- 5 reps
3 sets- 2 reps

Barbell Push Press
1 set- 15 reps
3 sets- 8 reps
2 sets- 5 reps

Day 2
Upright Barbell Rows
2 sets of 12
2 sets of 8

Bent over Barbell Rows
3 sets of 8

Triceps Pushdowns With Rope or Straight Bar
3 sets of 12
2 sets of 8

Lateral Dumbbell Raises
3 sets of 8

Front Plate/ Dumbbell Raises
3 sets of 12

Day 3
Practice Day

Day 4
Hurdle Jumps
4 sets, 6 jumps

Power Cleans
1 set of 15 reps
2 sets of 8 reps
2 sets of 5 reps
1 set of 2 reps

Barbell Jump Squats
2 sets of 15 reps
2 sets of 8 reps
1 set of 5 reps
1 set of 2 reps

Barbell Jump Shrugs
1 set of 15 reps
2 sets of 8 reps
1 set of 5 reps
1 set of 2 reps

Day 5
Hill Sprints
4 sets

Dumbbell Chest Flyes
3 sets of 12 reps

Dumbbell Tricep Extensions
3 sets of 8 reps

Leg Curls
3 sets of 12 reps

Hanging Leg Raises
3 sets

Barbell Bicep Curls
3 sets of 12 reps

Upright Barbell Rows

Tip #2: Upright Barbell Rows are very effective exercises for strengthening the shoulders for throwing and pitching.

Looking for a Baseball Fitness Program?

Great Baseball Training Resources

by wrigleybaseball

wrigleybaseball

I'm a part time internet marketer and a full-time Cubs fan. Basically, I work to spend my time within the friendly confines of Wrigley Field. Is the... more »

Feeling creative? Create a Lens!

Squidoo