Increase Hitting Power with a Full-Body Workout
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: 1×10 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
- 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
- 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
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Increase Hitting Power with a Full-Body Workout
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: 1×10 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
- 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
- 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