Baseball Strength Training Workout Plan

1 Week / 1 Day per Week / Intermediate

0 ratings
Baseball Strength Training Workout Plan

Baseball Strength Training Workout Plan

1 Week / 1 Day per Week / Intermediate

0 ratings

Baseball Strength Training Workout Plan

1 Week / 1 Day per Week / Intermediate

0 ratings
  • Day 1
Total Body - Baseball Workout Plan

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
Hamstrings / Intermediate
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 20 reps, 01:00 rest
2 20 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Get a weight where it is extremely difficult to get seven reps, and push yourself for that eighth rep. Once you are able to get eight reps, then it is time to increase the weight.

Most of the exercises have only two sets, so that you can give it all your energy and knockout quality heavy reps. Push yourself and see huge gains in strength. Try to complete the workout in under an hour.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Looking to get more power into your swing? This baseball workout plan is designed solely to increase your strength and is meant to be performed in the off-season. The baseball workout is made up of mostly compound exercises that will maximize muscle and strength gains. A significant amount of ... more

Looking to get more power into your swing? This baseball workout plan is designed solely to increase your strength and is meant to be performed in the off-season. The baseball workout is made up of mostly compound exercises that will maximize muscle and strength gains.

A significant amount of power can be generated with excellent technique in your baseball swing, but adding muscle strength to that technique will help you become every pitcher's worst nightmare.

Focusing on Baseball Strength

Avoid any extensive cardio while on this plan, because it will only take away from your gains (some might laugh since baseball is notorious for not needing any cardio).

Your only focus should be on eating lots of calories to support your torn muscles and allow your body to rebuild. Rest between workouts is going to be crucial to getting the results you're looking for!

The Workout Break-down

There is one full-body workout that will be performed three times a week. Be sure not to workout two consecutive days in row, this is a must. Because this is designed to increase strength, the rep range will be set at eight.

This means that you will lift an amount of weight that you can get eight reps and not a SINGLE one more! Once you are able to get eight reps then it is time to increase the weight. Pushing out high reps (anything over 8) will begin to focus on mass and not strength.

Try to complete each baseball workout in under an hour, preferably 45 minutes if possible. Again, it is very important that you eat a lot of quality calories to help your body repair itself and allow your body to go full force at the next workout. Follow this plan and start smacking home runs out of park this season!

112 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Smith Machine
  • Squat Rack
  • Leg Press Machine
Show All

No Reviews yet.

Baseball Strength Training Workout Plan

112 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Smith Machine
  • Squat Rack
  • Leg Press Machine
Show All