Conditioning Drill: Baseball Workouts for More Power (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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