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.

Baseball Workouts for More Power - Video Demonstration

How to Run This Drill

  1. LOWER BODY SESSION
  2. Back Squat, 4×6
  3. Primary strength builder
  4. Romanian Deadlift, 3×8
  5. Posterior chain development
  6. Bulgarian Split Squat, 3×10 each
  7. Single-leg strength
  8. Lateral Lunge, 3×10 each
  9. Lateral strength & mobility
  10. Box Jumps, 3×6
  11. Explosive power
  12. Band Walks, 3×20
  13. Hip stability
  14. Core Circuit, 3 rounds
  15. UPPER BODY SESSION
  16. Bench Press, 4×6
  17. Pressing strength
  18. Pull-Ups, 4×8
  19. Vertical pulling
  20. Dumbbell Incline Press, 3×10
  21. Upper chest & shoulders
  22. Seated Cable Row, 3×12
  23. Horizontal pulling
  24. Medicine Ball Rotational Throws, 3×10 each
  25. Rotational power
  26. Shoulder Complex, 3×12
  27. Shoulder health
  28. 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

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At a Glance

Categories
Strength Conditioning
Focus Areas
Strength
Age Groups
13-1415-1617-1818+
Players
1-15 players
Difficulty
advanced

Equipment Needed

CAP Barbell 110 LB Elite Olympic 2-Inch Cast Iron Weight Plate SetBarbellsAmazon Basics Neoprene Dumbbell Hand Weights, 10 lb PairDumbbellsProsourceFit Weighted Medicine Ball, 10 lbMedicine Ball

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