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Weightlifting For Baseball Players Produces The Strength And Power You Need To Be Successful
by Joshua Tapp
Get stronger, faster, powerful,
and more explosive
Weightlifting for baseball players should focus on
the big compound exercises and explosive movements. If you want to be explosive, you need to lift
explosively.
There's no reason to lift slowly on the positive portion of each rep... lift explosively with a complete weight training program.
A complete weightlifting program consisting of weight lifting, cardio, and a great
diet is very important for ALL baseball players.
I recommend that baseball players use the best compound exercises in
their program that focus on whole body movements and movements in which
the entire body has to work together to lift the weights.
After the
compound exercises are completed, the baseball player should add only a
few isolation type exercises to finish out each workout.
Building strength and explosiveness should be the focus of
weightlifting for baseball players. You should be lifting in the LOWER
rep ranges for the compound exercises.
You should include weight lifting
exercises such as the squat, deadlift, bench press, overhead press,
lunges, dips, rows, and pull ups.
I think the triceps and forearms are very important in baseball, so I
like to add tricep extension exercises and forearm exercises to finish
out exercises for baseball players.
I like to mimic the movements of
the swing and throwing motions. I want you to do the isolation
exercises with higher rep ranges and explosively.
The positive portion of each rep should be explosive while the negative portion should be controlled.
Here is an example list of exercises to do for each workout:
- Barbell Squats
- Romanian Deadlift
- Barbell Lunges
- Bench Press
- Overhead Press
- Dips
- Rows
- Pull Ups
- Overhead Cable Extensions
- Cross Body Cable Extensions
- Pinwheel Curls
- Forearm Roller
It's very important that the baseball player focus on progression and
lifting heavier weights. Work on moving the weight faster every rep.
Explosiveness is important for baseball players and weightlifting for baseball players should focus on explosiveness.
Do not neglect your legs!!! Your legs are very important to the power of
your swing. If you want to hit the ball long, you better get some
powerful legs and learn how to use them correctly in your swing.
If you
want to throw th ball further and faster, work on developing a pair of
explosive legs.
Use squats, romanian deadlifts, and heavy barbell lunges
done explosively to develop awesome leg power.
Cable pull thrus and all types of deadlifts are also great for leg power.
Follow the WLC
System guidelines and make the necessary changes I mention
above to your weight lifting program.
Use low rep ranges for the big
compound exercises and slightly higher rep ranges for the isolation exercises
for your forearms and triceps.
What Else Should You Work On To Become A GREAT Baseball Player?
Besides working on strength and explosiveness, you
should be working on speed and agility. You know that you need to be as
fast as you possibly can in baseball.
You've got to be quick and react.
Baseball is my favorite sport to play, and I know what you need to work on to be
great at baseball.
You need to be working on your explosiveness, power, strength, and
agility. You should be working on sprinting along with your technique
for running the bases.
You could have great straight line speed and be
much faster in a sprint than another person.
That same person may be
able to beat you around the bases because of his/her technique running
the bases.
Learn how to run the bases and stretch that single into a
double!!!
Besides all of that, you already know to work on your accuracy throwing
the ball along with fielding and hitting the ball. You also need to
work on the mental aspects of baseball and know what to do in every
situation presented to you.
Visualize those situations and how you react:
- Fielding a routine ground ball and making the perfect throw to first base.
- Making a diving catch, getting up from that catch, poising yourself, and making a strong and accurate throw to first with a little extra effort on the throw.
- Working a pitcher while at bat and crushing the pitcher's hopes by raising his pitch count and then smashing a double in the gap.
- Nailing a home run to the deepest part of the park in a clutch situation.
- Driving the ball to the opposite field on a pitch that is low and outside.
Imagine every situation and visualize what you'll be doing in those situations. Spend time on the mental part of the game.
Visualization techniques are VERY powerful for ANYTHING... even for weightlifting. If you want to stronger and more explosive for baseball, you
need to envision yourself becoming the player you want to be.
You need to be involved in every game mentally, physically, and emotionally.
You need to put it all on the line for your teammates at all times.
You've got to be thinking about your next move throughout the game. Pay
attention to what your coach is trying to do, and help him/her execute
that plan.
Watch what is happening during the game and use that to your advantage.
If the pitcher is having control problems, take a few extra pitches.
Make the pitcher work harder. Become a great two strike hitter so you
can help your team wear the opposing pitcher down. Learn new
strategies. Always work on learning.
And remember... you need to physically practice hitting, throwing, fielding. You need to do drills.
Weightlifting for baseball players will help you get stronger and more explosive but you need to practice
continuously by doing baseball drills too.
Summary of Weightlifting for Baseball Players
Weightlifting will only help you perform better
during your baseball games!!! You need to weight train.
You will become stronger, faster, powerful,
and more explosive. Build muscle and lose fat with weightlifting and
get the body you've always wanted too.
You'll hit the ball longer and throw further and harder. You'll stretch
that single into a double. You'll increase your stolen bases.
You'll
chase down the foul ball down the line that you never could have
gotten to before. You'll impress your coaches.
Now, get to reading about the WLC System and develop your own
weightlifting program for baseball players. Good luck and, as always,
let me know if you need help from me.
You're about to turn your body into the baseball playing machine that you've always wanted:
Some Related Topics Here At WLC That Might Help You
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You'll finally have the body you want if you follow the WLC System. Get your free copy of the manual right now:
Go to Free Workout Routines from Weightlifting For Baseball Players
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Totally Blown Away by the WLC System...
Hi Josh,
Greetings from Australia, mate. I received your WLC Program recently and
have only just got to emailing you (reason being I took quite a while
exploring the entire package!!!).
I have to admit that over the past years
I've purchased many programs via the internet and I can say with complete
honesty that I have *never, ever*, had the pleasure of receiving one such as
yours!!!
I was totally blown away by everything, from the log books, the
big beefy manual, right on through to all those fantastic calculators! It
comes through that you really put your all into the package. I've seen all
those programs which claim to 'lay it all out for you ... paint by numbers
... take you step-by-step', etc.but only one is deserving of these claims
... and it's yours.
I especially found the goal setting information to be
very, very comprehensive and so well laid out. I've read goal setting
books, articles, websites, etc. but never really applied any of it to my
endeavours in the gym.
Your system will have me going after my dream body
with a vengeance, as I will be commencing the program this coming Monday.
In previous years I was a chronic "routine/program hopper"; I'd spot yet
another new system I thought I would follow and away I'd go ... for about 3
weeks if I was lucky!
Despite all that, during some years I'd build a
little muscle, lose a little fat and start looking reasonable, then slack
off. I have a well equipped home gym which includes everything you
recommend.
I have always been good with my meal choices but the bottom line
is I was never consistent with anything!!!!
I have a very strong feeling
all that is about to end - pronto! I'm really looking forward to starting
the program Monday 30th August, and totally looking forward to some *real
results at last*.
Oh, by the way I am 56 years old and my long-term goal is
to have an awesome physique at 60 in comparison to the average one I had at
30.
Thank you once again for putting out such a terrific and very
complete program - I will not have any hesitation in recommending it to
everyone I know.
Cheers,
Gary McDonald
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Weightlifting For Baseball Players
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