Build Muscle With This Off-Season Baseball Program

September 18, 2012 | Drew Henley

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With fall ball underway, now is a great time to work on overcoming last season's shortcomings. For many baseball players, this includes getting bigger, stronger and more powerful to handle the next level of competition. Below is a great baseball workout program to help you add size and strength this off-season.

All three days are total-body training days; however, the emphasis switches between the lower and upper body. Repeat this two-week program for eight weeks. After that, check your progress and make adjustments to the program to ensure continued strength and size gains.

Week 1

Day 1 - Lower-Body Emphasis

Day 2 - Upper-Body Emphasis

  • DB Bench Press - 5x5 (add weight each set)
  • Single-Leg RDL - 3x10 each leg
  • Chin-Ups - 5x5 (do Lat Pulldowns if you can't do 5 Chin-Ups)
  • Goblet Squats - 3x10
  • DB Rows - 3x6-8 each arm (add weight each set)
  • Single-Arm DB Military Press - 3x8

Superset:

  • DB Curls - 3x8 each arm
  • Close-Grip Push-Ups - 3x10-15
  • Choice of Three Core Exercises - 3x15-20 each exercise (perform in circuit fashion)

Day 3 - Lower-Body Emphasis

  • Hang Cleans - 3x5
  • Front Squat - 3x8-10
  • DB Military Press - 3x10
  • Sumo Deadlift - 3x8
  • TRX Row - 3x10
  • Crossover Step-Ups - 3x10 each leg
  • Physioball Leg Curls - 3x10
  • Choice of Three Core Exercises - 3x15-20 each exercise (perform in circuit fashion)

Week 2

Day 1 - Upper Body Emphasis

Superset:

Day 2 - Lower-Body Emphasis

  • Squat - 5x5 (increase weight each set)
  • DB Bench Press - 3x10
  • Deadlift - 5x5 (increase weight each set)
  • DB Rows - 3x10
  • Step-Ups - 4x6 (wear a vest if available, hold dumbbells in each hand)
  • RDL - 3x8
  • Choice of Three Core Exercises - 3x15-20 each exercise (perform in circuit fashion)

Day 3 - Upper Body Emphasis

  • Alternating DB Bench - 3x8 each arm (keep both dumbbells extended in front of chest; perform rep with one arm, then the other)
  • Chin-Ups - 40 (as many sets as you need to get to 40 total reps)
  • Rear-Foot Elevated Split-Squats - 3x10 (each leg)
  • Feet Elevated Push Ups - 50 (as many sets as you need to get 50 total reps)
  • Single-Arm TRX Row - 3x8
  • Single-Leg RDLs - 3x10

Superset:

  • Hammer Curls - 3x8 each arm
  • Single-Arm Triceps Extensions - 3x8
  • Choice of Three Core Exercises - 3x15-20 each exercise (perform in circuit fashion)

Drew Henley
- Drew Henley is the creator of Henley Sports Performance, a strength and conditioning resource for athletes and coaches. A former Division I track and field...
Drew Henley
- Drew Henley is the creator of Henley Sports Performance, a strength and conditioning resource for athletes and coaches. A former Division I track and field...
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