Strength Conditioning Drill: Upper Body Power & Strength Workout for Elite Baseball Athletes (Baseball & Softball)
Advanced upper body training focused on developing explosive power and functional strength for elite-level baseball performance.
How to Run This Drill
- Power Complex 1: Med Ball Chest Pass 4x6 - explosive pushing power. Power Complex 2: Clapping Push-Ups 4x5 - upper body plyometrics. Strength Exercise 1: Barbell Bench Press 4x5 heavy - maximum pressing strength. Strength Exercise 2: Weighted Pull-Ups 4x6 - vertical pulling strength. Auxiliary 1: Landmine Press 3x8 each arm - rotational pressing. Auxiliary 2: Dumbbell Rows 3x10 each - horizontal pulling. Auxiliary 3: Push Press 3x8 - total body explosive pressing. Accessory Circuit: Band pull-aparts, external rotations, YTWs for shoulder health 3x15. Focus on speed during power work, control during strength work.
Coaching Points
- Elite training requires advanced technical proficiency
- Power exercises performed fresh at workout start
- Maximum effort on strength movements with full recovery
- Maintain pristine form even under heavy loads
- Explosive intent on every power repetition
- Balance pressing volume with adequate pulling work
- Shoulder health accessories are non-negotiable
Quick Actions
At a Glance
- barbells
- dumbbells
- medicine-ball
- plyometric-boxes
- resistance-bands
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