Strength Conditioning Drill: Baseball Workouts for More Power (Baseball & Softball)
Two complete upper and lower body training sessions designed for baseball players. Comprehensive program for building strength and power.
How to Run This Drill
- LOWER BODY SESSION
- 1. Back Squat — 4×6
- Primary strength builder
- 2. Romanian Deadlift — 3×8
- Posterior chain development
- 3. Bulgarian Split Squat — 3×10 each
- Single-leg strength
- 4. Lateral Lunge — 3×10 each
- Lateral strength & mobility
- 5. Box Jumps — 3×6
- Explosive power
- 6. Band Walks — 3×20
- Hip stability
- 7. Core Circuit — 3 rounds
- ⸻
- UPPER BODY SESSION
- 1. Bench Press — 4×6
- Pressing strength
- 2. Pull-Ups — 4×8
- Vertical pulling
- 3. Dumbbell Incline Press — 3×10
- Upper chest & shoulders
- 4. Seated Cable Row — 3×12
- Horizontal pulling
- 5. Medicine Ball Rotational Throws — 3×10 each
- Rotational power
- 6. Shoulder Complex — 3×12
- Shoulder health
- 7. Core Anti-Rotation — 3×12 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
Quick Actions
At a Glance
- barbells
- dumbbells
- medicine-ball
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