Weightlifting for Baseball Players
Is weightlifting for baseball different?

Weightlifting for baseball should focus on the big compound exercises and explosive movements. A complete weightlifting program consisting of weight lifting, cardio, and a great diet is very important for basebal 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 4 - 8 rep range 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. For example, here is a list of exercises to do for each workout:

1. Barbell Squats
2. Romanian Deadlift
3. Barbell Lunges
4. Bench Press
5. Overhead Press
6. Dips
7. Rows
8. Pull Ups
9. Overhead Cable Extensions
10. Cross Body Cable Extensions
11. Pinwheel Curls
12. 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 some explosive legs! Use squats, romanian deadlift, and heavy barbell lunges done explosively to develop awesome leg power.


Follow the WLC Program guidelines and make the necessary changes I mention above to your weight lifting program. Use rep ranges of 4-8 for the big compound exercises and rep ranges of 8-12 for the isolation exercises for your forearms and triceps.

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 one of my favorite sports, and I know what you need 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! You need to be involved in every game. 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!

Weightlifting will only help you perform better during your baseball games! You will become stronger, faster, powerful, and more explosive. Build muscle and lose fat with weightlifting and get the body you've always wanted as a side effect.


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 that 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 Program and develop your own weightlifting program for baseball players. Good luck and, as always, let me know if you need help from me.



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