With fall ball underway, now is a great time to work on overcoming last season’s shortcomings. For many baseball players, this includes getting bigger, stronger and more powerful to handle the next level of competition. Below is a great baseball workout program to help you add size and strength this off-season.
All three days are total-body training days; however, the emphasis switches between the lower and upper body. Repeat this two-week program for eight weeks. After that, check your progress and make adjustments to the program to ensure continued strength and size gains.

Week 1

Day 1 – Lower-Body Emphasis

• Power Cleans – 5×3
• Box Jumps – 3×8
• DB Incline Press – 3×10
• Sumo Squat – 3×6 (with a light load; go for speed)
• Lat Pulldowns – 3×10 (with hold at bottom)
• Wide-Grip Deadlift – 3×8
• Choice of Three Core Exercises – 3×15-20 each exercise (perform in circuit fashion)

Day 2 – Upper-Body Emphasis

• DB Bench Press – 5×5 (add weight each set)
• Single-Leg RDL – 3×10 each leg
• Chin-Ups – 5×5 (do Lat Pulldowns if you can’t do 5 Chin-Ups)
• Goblet Squats – 3×10
• DB Rows – 3×6-8 each arm (add weight each set)
• Single-Arm DB Military Press – 3×8

Superset:

• DB Curls – 3×8 each arm
• Close-Grip Push-Ups – 3×10-15
• Choice of Three Core Exercises – 3×15-20 each exercise (perform in circuit fashion)

Day 3 – Lower-Body Emphasis

• Hang Cleans – 3×5
• Front Squat – 3×8-10
• DB Military Press – 3×10
• Sumo Deadlift – 3×8
• TRX Row – 3×10
• Crossover Step-Ups – 3×10 each leg
• Physioball Leg Curls – 3×10
• Choice of Three Core Exercises – 3×15-20 each exercise (perform in circuit fashion)

Week 2

Day 1 – Upper Body Emphasis

• Med Ball Rotational Slams – 3×5
• Clap Push-Ups – 4×6
• Lateral Step-Ups – 3×10 each leg
• Overhead Med Ball Slams – 3×5
• Chin Ups – 3×3-5 (go up as fast as possible, try to touch your chest to the bar, then go slow and controlled on the way down)
• Single-Leg Hip Thrusts – 3×10 (elevate your foot on a box and lay a bar across your waist for added resistance)
• Med Ball Shot Put – 3×5

Superset:

• Reverse Curls – 3×8
• Triceps Rope Extensions – 3×8
• Choice of Three Core Exercises – 3×15-20 each exercise (perform in circuit fashion)

Day 2 – Lower-Body Emphasis

• Squat – 5×5 (increase weight each set)
• DB Bench Press – 3×10
• Deadlift – 5×5 (increase weight each set)
• DB Rows – 3×10
• Step-Ups – 4×6 (wear a vest if available, hold dumbbells in each hand)
• RDL – 3×8
• Choice of Three Core Exercises – 3×15-20 each exercise (perform in circuit fashion)

Day 3 – Upper Body Emphasis

• Alternating DB Bench – 3×8 each arm (keep both dumbbells extended in front of chest; perform rep with one arm, then the other)
• Chin-Ups – 40 (as many sets as you need to get to 40 total reps)
• Rear-Foot Elevated Split-Squats – 3×10 (each leg)
• Feet Elevated Push Ups – 50 (as many sets as you need to get 50 total reps)
• Single-Arm TRX Row – 3×8
• Single-Leg RDLs – 3×10

Superset:

• Hammer Curls – 3×8 each arm
• Single-Arm Triceps Extensions – 3×8
• Choice of Three Core Exercises – 3×15-20 each exercise (perform in circuit fashion)