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

  1. LOWER BODY SESSION
  2. 1. Back Squat — 4×6
  3. Primary strength builder
  4. 2. Romanian Deadlift — 3×8
  5. Posterior chain development
  6. 3. Bulgarian Split Squat — 3×10 each
  7. Single-leg strength
  8. 4. Lateral Lunge — 3×10 each
  9. Lateral strength & mobility
  10. 5. Box Jumps — 3×6
  11. Explosive power
  12. 6. Band Walks — 3×20
  13. Hip stability
  14. 7. Core Circuit — 3 rounds
  15. ⸻
  16. UPPER BODY SESSION
  17. 1. Bench Press — 4×6
  18. Pressing strength
  19. 2. Pull-Ups — 4×8
  20. Vertical pulling
  21. 3. Dumbbell Incline Press — 3×10
  22. Upper chest & shoulders
  23. 4. Seated Cable Row — 3×12
  24. Horizontal pulling
  25. 5. Medicine Ball Rotational Throws — 3×10 each
  26. Rotational power
  27. 6. Shoulder Complex — 3×12
  28. Shoulder health
  29. 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

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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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