Baseball weightlifting workouts should be designed to build power, strength, and explosiveness.
A baseball player needs to be as strong, powerful, and explosive as possible for hitting, fielding, throwing, and running.
It's not all about hitting.
It's not all about throwing.
It's not all about one single aspect of the game of baseball.
It's about becoming a complete player. In order to make it big, you need to be a complete player.
Being really good at one aspect of the game is great, but you need to develop all aspects of your game.
You should strive to be a complete player. Trust me — been there, done that. If I had only had speed to make my game more complete, I would have gone to a big time school to play baseball.
You Need a Great Coach to Become a Great Player
I wish I had the coaching to help me improve my speed. I could hit (never struck out — hit the gaps), I could field (always making great plays and the routine plays), had a great arm, was quick…
I was just slow running the bases.
I was a very smart baserunner, but I just didn't have the speed I needed.
In order to make it big, you need to become as complete a baseball player as possible. I'm not going to get into the different strategies for getting better in each area, BUT I am going to help you stronger through weight training.
A great coach will tell you exactly what you need to work on. You need to become a better individual baseball player to help your team be better. Baseball has many individual match ups so you must have a great coach to tell you your strengths and weaknesses.
If you are serious about becoming a great baseball player, weight lifting is something you MUST do.
And you need more than just a weight training program. You need a complete program: weight training, proper nutrition, proper rest, proper recovery, dynamic stretching, foam rolling, tracking results, making adjustments, etc.
Everything You Need to Develop Power and Strength for Your Game
We've got everything you need to help you become stronger and more powerful on the field. Make sure to get your copy of the WLC System Manual… it's free so you have nothing to lose.
The stronger, more powerful, and more explosive you can be, the better you are going to perform each game.
You will hit for a higher average and especially more power. Your fielding will improve. Your arm strength will be amazing. Your injuries will greatly decrease. Your base running will improve.
We'll even help you become mentally stronger and tougher as you learn how the WLC System works. Your mind is a HUGE part of your game. If you haven't realized that, you better understand that soon.
Weight lifting really can help you become a much better baseball player BUT you need to know how to do it the right way.
Baseball weightlifting workouts should focus on compound weightlifting exercises that work the entire body as a single unit because baseball uses the entire body for every vital movement and play that you make.
Is that all, though? No, of course not…
Then, you should focus on developing the muscles that are vital for the movements you make in baseball. For example, you can really mimic the hitting movement by doing a certain exercise explosively.
Now, let's get to the actual workout…
Free Baseball Weightlifting Workout Compliments of Weight Lifting Complete
You're going to have two different workouts that you will be alternating throughout the weeks. Ensure that you know how to do the exercises properly before lifting explosively. This may take you some time to learn…
|Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Workout A||Rest||Workout B||Rest||Workout A||Rest||Rest|
Repeat Workout A and Workout B like so: A, B, A, B, A, B, and so on.
Here's what you need to do each workout:
|Workout A||Workout B|
5×5 = 5 sets of 5 reps with the same weight. Increase weight by 5 pounds once you complete all 5 sets for 5 reps at a given weight.
3xF = 3 sets to failure or until you can't complete another full rep.
You can start adding resistance with a belt to dips and chin ups if you like and keep reps to around 5 or so on those exercises. Keep reps to around 6 to 8 for exercise #5 on both workouts A and B.
Always warm up properly for every workout.
The cross body reverse curl must be done with a cable system and should be done one arm at a time. Mimic the hitting motion with each arm. Do each rep explosively as you were hitting.
The baseball workout program above is just a starter program. As you complete this program, you need to follow the WLC Workouts Manual to continue improving your baseball skills.
Always Start With Light Weights And Increase Each Workout
Start with light weights, and only increase when you complete each set with good form.
Make sure to get a good contraction by flexing your knuckles toward your forearm at the end of each rep.
The overhead cable extension will mimic the throwing motion and should be done one arm at a time. Do both arms to keep a good balance even though you throw with only one arm.
The key to baseball weightlifting workouts is lifting explosively and making progress each workout. Continue the workout as long as you are making progress. Once you have trouble increasing the weight on most exercises, take a 1 week break and then start again.
Start a little heavier than the previous workout cycle and increase the weight as often as possible BUT only when you have good form.
Stick to this consistently, eat a good diet packed with nutritious foods, and watch your performance on the field improve. You're going to be pleasantly surprised with how much your game improves.
Keep working hard and you just might reach your dream of becoming a professional baseball player.