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This is the advanced baseball training routine designed for those who play baseball and looking for either an off-season/seasonal strength training and endurance routine.
It is a 6 day workout with splits throughout the weekdays. Various body parts are trained in the morning along with cardio, then touch up exercises are performed in the afternoon.
With this routine you aren't performing major bulking or heavy lifting exercises such as the bench press, barbell deadlift or squat. This will only weigh down the body and won't help you achieve the results you are looking for.
The main focus of this routine is to build overall strength in the muscles to help increase power when hitting the baseball as well as strengthening the muscles for throwing the baseball.
Cardio and stamina exercises have been thrown into the routine to help keep the body lean and allow for better running in the field and on the base paths.
*** Notes : It is important for baseball players to stretch appropriately before each exercise day performed, especially before any cardio or baseball training. I.e Hitting, throwing or taking ground balls.
For those using this routine, do NOT use this as a bulking routine, it is more for building strength and endurance.
The key for any baseball player is to have the power to hit the baseball and stamina to run the base paths and in the outfield.
Smith Machine Shrug
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Barbell Upright Row
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3x12 reps |
rest: 60s
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Crunch
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3x14 reps |
rest: 60s
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Stability Ball Crunch
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3x14 reps |
rest: 60s
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Jump Rope
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0x0 reps • 240s |
rest: 20s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Machine Fly
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Treadmill Running
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0x0 reps • 300s |
rest: 30s
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Walking
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0x0 reps • 300s |
rest: 5s
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Barbell Preacher Curl (Overhand)
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3x12 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x12 reps |
rest: 60s
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Dumbbell Supinated One-Arm Wrist Curl
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3x12 reps |
rest: 60s
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Weight Plate Pinch
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3x14 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Box Side to Side Shuffle
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2x0 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 60s
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Cable Tricep Kickback
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3x12 reps |
rest: 60s
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Elliptical Training
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0x0 reps • 15m |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Dumbbell Seated Front Raise (Hammer)
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x12 reps |
rest: 60s
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Cable Russian Twist (Stability Ball)
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Smith Machine Squat
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3x12 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Machine Hip Abduction
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3x12 reps |
rest: 60s
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Machine Hip Adduction
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Treadmill Running
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0x0 reps • 8m |
rest: 30s
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Walking
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0x0 reps • 5m |
rest: 5s
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Smith Machine Shrug
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Dumbbell Upright Row
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3x12 reps |
rest: 60s
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Crunch
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3x12 reps |
rest: 60s
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Medicine Ball Throw (Stability Ball)
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3x12 reps |
rest: 60s
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Box Side to Side Shuffle
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2x0 reps |
rest: 60s
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Leverage Decline Chest Press
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3x12 reps |
rest: 60s
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Machine Incline Chest Press
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Dumbbell Seated Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Cable Bicep Curl (Supine Close Grip)
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3x12 reps |
rest: 60s
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Elliptical Training
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0x0 reps • 20m |
rest: 30s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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3x12 reps |
rest: 60s
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Push-Up
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3x16 reps |
rest: 60s
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Treadmill Running
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0x0 reps • 6m |
rest: 25s
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Walking
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0x0 reps • 6m |
rest: 5s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x12 reps |
rest: 60s
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Dumbbell External Rotation
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3x12 reps |
rest: 60s
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Cable Russian Twist (Stability Ball)
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3x12 reps |
rest: 60s
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Jump Rope
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0x0 reps • 300s |
rest: 20s
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Smith Machine Squat
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3x12 reps |
rest: 60s
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Barbell Sumo Deadlift
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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