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. 

• Single-Leg Hip Lifts x 10 each leg
• Walking Lunge with Elbow to Floor x 8 each leg

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.

• 1a) Box Jumps x 5
• 1b) Kettlebell Swings x 8
• 1c) Single-Leg Side Jumps x 5 each leg

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.

• 2a) Deadlift x 3-5
• 2b) Ab Wheel Rollouts x 10 reps
• 2c) Dumbbell Reverse Lunges x 6 each 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.

• 3a) Side Step-Ups x 8 each leg
• 3b) Physioball/TRX Leg Curls x 8
• 3c) DB Single-Leg Calf Raises x 8-12 each leg

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.

• Band Pull-Aparts x 10
• Push-Ups x 10

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.

• 1a) Med Ball Overhead Slam x 5
• 1b) Med Ball Chest Pass Against Wall x 5
• 1c) Med Ball Rotational Slam Against Wall x 5

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.

• 2a) Chin-Ups x 8-12
• 2b) Dumbbell Bench Press x 5-8
• 2c) Dumbbell Row x 5-8 each side

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).

• 3a) Dumbbell Curls x 6-10 each arm
• 3b) Tricep Rope Extensions x 6-10 each arm
• 3c) Shoulder Front, Side and Rear Raises x 10 each exercise