Conditioning Drill: Get Stronger And More Powerful With These Full Baseball Workouts (Baseball)
Two complete upper and lower body training sessions designed for baseball players. Comprehensive program for building strength and power.
Instructions
LOWER BODY SESSION: 1) Back Squat 4x6 - primary strength builder. 2) Romanian Deadlift 3x8 - posterior chain development. 3) Bulgarian Split Squat 3x10 each - single-leg strength. 4) Lateral Lunge 3x10 each - lateral strength and mobility. 5) Box Jumps 3x6 - explosive power. 6) Band Walks 3x20 - hip stability. 7) Core Circuit 3 rounds. UPPER BODY SESSION: 1) Bench Press 4x6 - pressing strength. 2) Pull-Ups 4x8 - vertical pulling. 3) Dumbbell Incline Press 3x10 - upper chest and shoulders. 4) Seated Cable Row 3x12 - horizontal pulling. 5) Med Ball Rotational Throws 3x10 each - rotational power. 6) Shoulder Complex 3x12 - shoulder health. 7) Core Anti-Rotation 3x12 each.
Coaching Points
- Split routine allows focus and adequate recovery
- Compound movements first when fresh, accessory work later
- Balance pushing and pulling to prevent imbalances
- Power exercises require full recovery between sets
- Core training included in every session
- Track weights and performance to ensure progression
- Adjust volume based on throwing schedule
At a Glance
- full gym equipment
- barbells
- dumbbells
- cable machine
- medicine ball
Quick Actions
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