Baseball Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings
Baseball Workout Plan

Baseball Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings

Baseball Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings
  • Day 1
  • Day 2
  • Day 3
Baseball Circuit Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
Lats / Beginner
3 sets, 24 reps, 00:30 rest
3 24 -- 00:30
Abs / Beginner
3 sets, 20 reps, 00:30 rest
3 20 00:30
--
--
3 sets, 15 reps, 00:30 rest
3 15 00:30
--
--
3 sets, 25 reps00:01:30
3 25 --:--
--
--
3 sets, 15 reps, 00:30 rest
3 15 -- 00:30
--
--
3 sets, 00:15:00, 00:30 rest
3 00:15:00 00:30
--
--
3 sets, 20 reps, 00:30 rest
3 20 -- 00:30
--
--
3 sets, 15 reps, 00:30 rest
3 15 00:30
--
--
3 sets, 20 reps, 02:00 rest
3 20 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This workout is circuit-style routine. You are going to complete the first set of the first exercise, rest for 30 seconds, then perform the first set of the second exercise, rest for 30 seconds, and then keep doing that until you get to the last exercise. Rest for 2 min, then start again from the beginning.

Baseball is a sport that requires great technique and coordination, but to become the best baseball player you should be improving your strength and explosive power.

This Baseball workout will help you to build your strength, explosiveness, quickness, and more through 3 different workouts. Make sure that you are stretching and maintaining your flexibility as you go through this baseball workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Whether you are looking for a college baseball workout program or a way to stay in shape with off-season baseball workouts, this routine is the answer. The Baseball Workout Routine is an expert level program that builds muscle mass and strength in the chest, shoulders, back, waist and legs. Th... more

Whether you are looking for a college baseball workout program or a way to stay in shape with off-season baseball workouts, this routine is the answer. The Baseball Workout Routine is an expert level program that builds muscle mass and strength in the chest, shoulders, back, waist and legs.

This baseball workout program comprises a variety of exercises in three workouts for a comprehensive, sport-specific program that will have you cranking them out of the park in no time!

Baseball Circuit Workout

The first workout in this baseball routine is a circuit workout. You move from exercise to exercise quickly in a circuit, which challenges your cardiovascular system and forces your muscles to recover quickly.

It is both a baseball leg workout and a baseball core workout. Strengthening the legs and core improves your quickness, agility and balance.

The workout also includes strength training exercises for your upper body.

Alternating upper and lower body exercises forces your heart to work harder to pump the blood to muscles that are far away from each other, further improving the strength of your cardiovascular system.

Baseball Full Body Workout

The first and second routine are both baseball workouts with weights, but the full body workout uses fewer repetitions so you can lift larger amounts.

It also allows longer rest periods between exercises so you can recover enough to lift the heavier weights.

The full body workout strengthens your legs, shoulders, chest, middle back, lower back, abdominals and obliques utilizing weight machine and free weight exercises.

Baseball lifting workouts include exercises for the entire body because all the muscles must work together to generate power and torso rotation for effective batting and throwing.

Your whole body propels you forward when you run, not just your legs. Any weakness leaves you vulnerable to injury and decreases playing ability.

Baseball Plyometric Workout

While the baseball circuit program and full body workout build muscle tone and strength, the plyometric workout focuses on sport-specific exercises using bodyweight, kettlebells and medicine balls. Plyometrics are dynamic, explosive exercises that increase athletic performance and power.

Plyometric baseball exercises such as the kettlebell swing mimic movements used during games, like swinging a bat. This baseball workout trains your muscles to function in the way you need them to work during games.

A strong baseball player who is slow and cannot generate power might have a nice physique, but will not be able to play at a high level. Your muscles become stronger only in the ways you work them.

The plyometric workout is the most important because it takes the strength you built from weight training and teaches your muscles how to use that strength for specific baseball movements.

Baseball Workout Schedule

Do each of these baseball strength workouts one day per week. Incorporate rest days into your baseball workout program so you do not overdo your baseball training.

Stretching daily greatly improves flexibility, but at a minimum stretch before and after each baseball weight training workout. You're obviously going to have to spend a lot of time in the baseball diamond honing your skills, but we've got you covered in the weight room! Get started today!

Baseball Full Body Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Baseball is a sport that requires great technique and coordination, but to become the best baseball player you should be improving your strength and explosive power.

This Baseball workout will help you to build your strength, explosiveness, quickness, and more through 3 different workouts. Make sure that you are stretching and maintaining your flexibility as you go through this baseball workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Whether you are looking for a college baseball workout program or a way to stay in shape with off-season baseball workouts, this routine is the answer. The Baseball Workout Routine is an expert level program that builds muscle mass and strength in the chest, shoulders, back, waist and legs. Th... more

Whether you are looking for a college baseball workout program or a way to stay in shape with off-season baseball workouts, this routine is the answer. The Baseball Workout Routine is an expert level program that builds muscle mass and strength in the chest, shoulders, back, waist and legs.

This baseball workout program comprises a variety of exercises in three workouts for a comprehensive, sport-specific program that will have you cranking them out of the park in no time!

Baseball Circuit Workout

The first workout in this baseball routine is a circuit workout. You move from exercise to exercise quickly in a circuit, which challenges your cardiovascular system and forces your muscles to recover quickly.

It is both a baseball leg workout and a baseball core workout. Strengthening the legs and core improves your quickness, agility and balance.

The workout also includes strength training exercises for your upper body.

Alternating upper and lower body exercises forces your heart to work harder to pump the blood to muscles that are far away from each other, further improving the strength of your cardiovascular system.

Baseball Full Body Workout

The first and second routine are both baseball workouts with weights, but the full body workout uses fewer repetitions so you can lift larger amounts.

It also allows longer rest periods between exercises so you can recover enough to lift the heavier weights.

The full body workout strengthens your legs, shoulders, chest, middle back, lower back, abdominals and obliques utilizing weight machine and free weight exercises.

Baseball lifting workouts include exercises for the entire body because all the muscles must work together to generate power and torso rotation for effective batting and throwing.

Your whole body propels you forward when you run, not just your legs. Any weakness leaves you vulnerable to injury and decreases playing ability.

Baseball Plyometric Workout

While the baseball circuit program and full body workout build muscle tone and strength, the plyometric workout focuses on sport-specific exercises using bodyweight, kettlebells and medicine balls. Plyometrics are dynamic, explosive exercises that increase athletic performance and power.

Plyometric baseball exercises such as the kettlebell swing mimic movements used during games, like swinging a bat. This baseball workout trains your muscles to function in the way you need them to work during games.

A strong baseball player who is slow and cannot generate power might have a nice physique, but will not be able to play at a high level. Your muscles become stronger only in the ways you work them.

The plyometric workout is the most important because it takes the strength you built from weight training and teaches your muscles how to use that strength for specific baseball movements.

Baseball Workout Schedule

Do each of these baseball strength workouts one day per week. Incorporate rest days into your baseball workout program so you do not overdo your baseball training.

Stretching daily greatly improves flexibility, but at a minimum stretch before and after each baseball weight training workout. You're obviously going to have to spend a lot of time in the baseball diamond honing your skills, but we've got you covered in the weight room! Get started today!

Baseball Plyometrics Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Calves / Intermediate
3 sets, 15 reps00:00:30
3 15 --:--
Chest / Expert
3 sets, 10 reps
3 10 --:--
Quads / Intermediate
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Baseball is a sport that requires great technique and coordination, but to become the best baseball player you should be improving your strength and explosive power.

This Baseball workout will help you to build your strength, explosiveness, quickness, and more through 3 different workouts. Make sure that you are stretching and maintaining your flexibility as you go through this baseball workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Whether you are looking for a college baseball workout program or a way to stay in shape with off-season baseball workouts, this routine is the answer. The Baseball Workout Routine is an expert level program that builds muscle mass and strength in the chest, shoulders, back, waist and legs. Th... more

Whether you are looking for a college baseball workout program or a way to stay in shape with off-season baseball workouts, this routine is the answer. The Baseball Workout Routine is an expert level program that builds muscle mass and strength in the chest, shoulders, back, waist and legs.

This baseball workout program comprises a variety of exercises in three workouts for a comprehensive, sport-specific program that will have you cranking them out of the park in no time!

Baseball Circuit Workout

The first workout in this baseball routine is a circuit workout. You move from exercise to exercise quickly in a circuit, which challenges your cardiovascular system and forces your muscles to recover quickly.

It is both a baseball leg workout and a baseball core workout. Strengthening the legs and core improves your quickness, agility and balance.

The workout also includes strength training exercises for your upper body.

Alternating upper and lower body exercises forces your heart to work harder to pump the blood to muscles that are far away from each other, further improving the strength of your cardiovascular system.

Baseball Full Body Workout

The first and second routine are both baseball workouts with weights, but the full body workout uses fewer repetitions so you can lift larger amounts.

It also allows longer rest periods between exercises so you can recover enough to lift the heavier weights.

The full body workout strengthens your legs, shoulders, chest, middle back, lower back, abdominals and obliques utilizing weight machine and free weight exercises.

Baseball lifting workouts include exercises for the entire body because all the muscles must work together to generate power and torso rotation for effective batting and throwing.

Your whole body propels you forward when you run, not just your legs. Any weakness leaves you vulnerable to injury and decreases playing ability.

Baseball Plyometric Workout

While the baseball circuit program and full body workout build muscle tone and strength, the plyometric workout focuses on sport-specific exercises using bodyweight, kettlebells and medicine balls. Plyometrics are dynamic, explosive exercises that increase athletic performance and power.

Plyometric baseball exercises such as the kettlebell swing mimic movements used during games, like swinging a bat. This baseball workout trains your muscles to function in the way you need them to work during games.

A strong baseball player who is slow and cannot generate power might have a nice physique, but will not be able to play at a high level. Your muscles become stronger only in the ways you work them.

The plyometric workout is the most important because it takes the strength you built from weight training and teaches your muscles how to use that strength for specific baseball movements.

Baseball Workout Schedule

Do each of these baseball strength workouts one day per week. Incorporate rest days into your baseball workout program so you do not overdo your baseball training.

Stretching daily greatly improves flexibility, but at a minimum stretch before and after each baseball weight training workout. You're obviously going to have to spend a lot of time in the baseball diamond honing your skills, but we've got you covered in the weight room! Get started today!

163 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

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

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Baseball Workout Plan

163 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

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