Weight Lifting for Baseball Teenager

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Weight Lifting for Baseball Teenager

I have a 15 y.o. son who is in the baseball program at his high school. What would be good weight lifting exercises he could use to build strength and power and speed. Thanks. Ruben, he's never lifted weights and wants to start.

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Weight Lifting for Baseball Teenager

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Weight Training Program for Strength, Power, and Speed
by: Josh -- Author WLC System

I highly recommend your son starts weight training immediately. He is at the perfect age to begin, and weight lifting will definitely lead to more strength, more power, and more speed.

The best weight lifting exercises for him to focus on right now are the big compound exercises like:

1) Squats
2) Deadlifts
3) Power Cleans
4) Rows
5) Bench Press
6) Overhead Press
7) Dips
8) Chin Ups

He needs to learn proper form and technique on those exercises first. If there is a good weight lifting coach around, he will learn much faster with a good coach helping him.

If not, he can begin watching videos on how to do the exercises properly. He needs to start out with light weights and make sure he is using proper form and weight lifting technique before increasing the weight. This is very important.

Here are some videos of the big compound exercises to help him get started:

7 Core Weight Lifting Exercises

He should ONLY focus on those exercises in the gym for the weight lifting portion of his program.

He then needs to be doing conditioning sessions to help him increase his work capacity and conditioning. These will start with short 10 minute sessions of very high intensity exercise. Pulling a heavy sled for 10 minutes would be great for him. Using a wheelbarrow with heavy weights up and down the driveway for 10 minutes works great too. Just choose a tough conditioning exercise like sled pulling, wheelbarrowing, carrying heavy weight, jump rope or anything like that.

Do a few conditioning sessions per week, and that will get him on the right track.

His weight lifting program schedule should look something like this:

Day 1: Weight Training Workout
Day 2: Conditioning
Day 3: Weight Training Workout
Day 4: Conditioning
Day 5: Weight Training Workout
Day 6: Sprints and Speed Work
Day 7: Rest

This is for the off season for baseball. During the season, he should cut back on the amount of work, overall volume, and overall intensity.

If you really want to get him on the right track, get him a copy of the WLC System Package and start going through it with him. There's a lot to learn and a lot to go over with him BUT it will be worth it if he's interested in getting much better.

This will also help him the rest of his life. He will learn a lot more than just how to get stronger, more powerful, and faster. Yes, it's going to take some time and lots of effort but that's what it takes to get better.

Please let me know if I can help with anything. I'm here to answer any questions you might have. Best wishes to you and your son!!!

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