In-Season Baseball Strength and Power Workout

March 8, 2013 | Drew Henley

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With spring training underway and college baseball starting up, now is the time to shift your training to meet the demands of the field. This doesn't mean you should stop lifting; however, you should adjust your intensity and frequency to reduce the chance of overtraining.

Baseball is a power sport requiring short bursts of maximum effort followed by periods of low intensity active recovery. Your training needs to match this interval to prepare you for the game.

With that in mind, here is a baseball workout designed to maximize your strength and power. Combined with sufficient recovery and proper nutrition, it will allow you to stay strong, powerful and healthy throughout the season.

Day 1 - Lower Body

Activation (2 Rounds)

This phase will loosen your hips and activate your muscles for the more explosive lifts to come. 

Power (3 Rounds)

This second phase will build your explosive power. When doing Box Jumps, use a 24" to 30" box, focus on perfect landings and step (don't jump) off the box after each rep. When doing Single-Leg Side Jumps, jump only as far as you can and still land under control. Remember that if you are out of control or unable to balance, you are risking an injury.

Strength (3 Rounds)

This routine is designed to keep your legs strong and powerful through the season. Use weights that are challenging but that allow you to maintain proper form. Complete six reps of Dumbbell Reverse Lunges on one side, then switch to your other leg.

Supplemental (2 Rounds)

This section can be modified to focus on other areas of need; however, these three exercises will help most players add strength throughout their legs.

Day 2 - Upper Body

Activation (2 Rounds)

Preparing the shoulders for lifts is especially important for baseball players and will help them maintain shoulder health.

Power (3 Rounds)

Med balls are an excellent tool for building upper-body power. These three exercises hit many of the upper-body muscles with movements that are used when hitting.

Strength (3 Rounds)

Using a 2-1 pull to press ratio will help protect the shoulders against injuries. Focus on a vertical pull (Chin-Ups), horizontal press (DB Bench) and horizontal pull (Rows) for a well developed upper body.

Supplemental (2 Rounds)

The final supplement phase works your arms and shoulders to help them cope with the stress of repeatedly throwing.

Shoulder triple raises are performed as follows: standing up, raise dumbbells directly in front, thumbs up; standing up, raise dumbbells out to sides, palms down; bent over, raise dumbells out to side (working posterior shoulder), thumbs up. These are more difficult than they sound so use light weights (e.g., 5 pounds).

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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