Increase Hitting Power with a Full-Body Workout

November 23, 2012 | Jim Carpentier

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Were you a homerun hero or a strikeout stooge last baseball season? If you leaned more toward the latter, look at your workout routine. Are your exercises limited to single-joint movements instead of multi-joint ones? If so, it's time to hit a grand slam in the weight room with this challenging, high-intensity, full-body workout designed to increase hitting power.

Hitting Workout Guidelines

  • Do a dynamic warm-up band cool down after your hitting workout with static upper/lower body stretches to enhance flexibility
  • Sets/Reps: 1x10 at 80% RM per exercise combo
  • Rest 60 seconds and hydrate after each combo group of exercises
  • Allow 24-48 hours between workouts for recovery

Combo Group One

Dumbbell Squat and Overhead Press

  • Holding dumbbells on shoulders, squat and explosively rise up and press weights overhead
  • Without rest, perform the next combo

Side Lunge and Upright Row

  • Holding dumbbells at waist level, lunge laterally with right foot and simultaneously raise dumbbells up toward shoulders
  • Pause one second and lower while bringing left foot toward right
  • Continue Lunges/Rows nine more times
  • Repeat with left side Lunges/Rows for 10 reps
  • Rest 60 seconds and hydrate before combo group two

Combo Group Two

Medicine Ball Push-Ups and Squat Thrusts

  • Place hands on medicine ball and do 10 Push-Ups immediately followed by 10 Squat Thrusts (explosively thrust legs back and forth toward arms from push-up position)
  • Without rest, do the next combo

Dumbbell Walking Front Lunges and Bent-Over Rows 

  • Holding dumbbells at waist level, alternately lunge forward with left and right legs and simultaneously pull dumbbells towards waist
  • Continue for 10 reps, then rest 60 seconds, drink water, and proceed to combo group three

Combo Group Three

Barbell Deadlifts and Upright Rows

  • Do 10 Deadlifts followed immediately by 10 Upright Rows
  • Do the next combo without pausing

Medicine Ball Step Ups and Overhead Press

Combo Group Four

Pull-ups and Dips

  • Perform 10 Pull-Ups immediately followed by 10 Dips
  • Without rest, do the next combo

Jump Squats and Medicine Ball Press-Outs

  • Hold med ball at chest level
  • Jump as high as possible and simultaneously press ball out (arms extended at chest level)
  • Land and immediately continue Jumps/Press-Outs for 10 reps
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
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