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

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...

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

May 15, 2013 | John Cissik

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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...