3-Day-Per-Week Workout Program to Improve Your Baseball Hitting Power | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

3-Day-Per-Week Workout Program to Improve Your Baseball Hitting Power

May 15, 2013 | John Cissik

Must See Baseball Videos

The best hitters in baseball have powerful swings. You can have the best eye in the game, but if you can't drive the ball out of the infield, you will quickly fall behind your competition. (Read about Miguel Cabrera's Off-Season Workout.)

Fortunately, power can be improved with a hitting workout. It will help you use your legs and core to drive the bat through the zone, adding zip to the ball. When combined with hitting practice, this is the recipe for success at the plate.

Power Hitting Principles

  • Hitting a baseball starts with your legs, not your arms.
  • When you hit, your two legs do different things, so you must create equal strength in both legs with single-leg exercises.
  • Your trunk transfers force from your lower body to your arms and eventually to the bat. Structural exercises like Squats, which require good posture, develop this physical ability.
  • Hitting a baseball is explosive. Exercises like Med Ball Throws and Power Cleans will teach you how to apply max strength in as little time as possible.

Baseball Hitting Workout

The following hitting workout program, to be performed three days per week on non-consecutive days, reflects the above principles. Rest one to two minutes between sets. The program gets progressively harder to challenge your body. Start at the low end of the specified percentage of your max and work up to the high end over the course of three weeks. Then retest your strength and start over based on your new max.

Day One

Day Two

Day Three

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
Must See
Michael Jordan: Mind of a Champion
Views: 545,280
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 34,427,980
Perfect Dwyane Wade's Signature Euro Step
Views: 1,307,152

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,007
James Harden Resisted Euro-Step Views: 11,715
Tim Tebow's NFL Off-Season Workout Views: 139,786
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,584
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

The 4 Best and Worst Cable Machine Exercises

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

7 Farmer's Walk Variations for Improved Core Strength

4 Exercises From NFL Players to Build True Game Speed

Train Like a Pro: Peyton Manning's Core Workout

3 Tips to Blast Through Training Plateaus

Jump Higher After a Month With These 3 Exercises

Todd Durkin's Complete Football Strength Training Program

How to Improve Shoulder Strength and Flexibility

Get a Full-Body Workout With Just 2 Exercises

The 3-Minute Total Arm Pump

Putting Together an Off-Season Workout for Point Guards

3 Simple Strategies for a Better Workout

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

3 Keys to Better Softball Workouts

3 Keys to In-Season Baseball Training

Can You Survive This Insane 100-Rep Push-Up Challenge?

Grab a Broom for This Fast-Paced, Full-Body Workout

Todd Durkin

The Best Lower-Body Landmine Exercises

Build Strong Legs with the Leg Press Lockdown Workout

Train Like a Pro: Damian Lillard's Basketball Core Workout

Build Bulletproof Chest Strength With This Unconventional Method

Save Your Shoulders With These Barbell Landmine Exercises

When Not to Try Unstable Hockey Training

Train Like a Pro: MLS Soccer Strength Program

The Top 10 Mistakes Athletes Make in the Weight Room

How You Can Olympic Lift With an Injury

Add Surprise Sets for a Great Workout Finisher

What Happens When You Do The Same Exercise Every Day?

Train Like a Pro: James Harden's Basketball Maintenance Workout

Use Eccentric Lifts to Increase Size and Strength

Train Like a Pro: Los Angeles Lakers Strength Training Program

6 Gym Machines That Are Actually Worth Your Time

Deadlift Grip Guide: How Hand Placement Changes the Exercise

5 Ways to Get a Higher Vertical Jump

3 Tricks for a Stronger Front Squat

3 Habits of Highly Successful Coaches

Evan Longoria's Off-Season Strength and Resistance Workout

5 Quick Workout Fixes for Faster Muscle Growth

Build Wrestling Strength With the Gable Lock Isometric Hold

How Strength Training Changed Rory McIlroy's Game

Abby Wambach's Soccer Power Workout

Build Awesome Arms With This 15-Minute Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Prevent Volleyball Shoulder Injuries With These Exercises