I always found that it was so difficult to find baseball specific exercises. Now here is a perfect workout program for someone who is striving to be a professional baseball player. This workout program was developed through the experience of a college baseball player, and with the help of a professional baseball player
Sweet Workout Program
Warmup: Stretch lightly 5 minutes
Nutrition
Jumping Rope 2 minutes
Day 1: Legs (Monday)
Squat 3x8 Walking Lunge 2x10
Dead Lift 3x8 Crunches 3x
Leg Curl 3x10 Obliques 3x
Leg Extension 3x10 Forearms & Calves 3x
Day 2: Chest & Arms (Tuesday)
Bench (dumbbells) 3x10 Skull Crushers 3x10
Close-Grip Bench 3x10 Tricep Pushbacks 3x
Tricep Pushdowns 3x10 Forearms 3x
Day 3: Shoulders & Back (Thursday)
Bent Rows 3x10 Super 12's 3x
Back Extension 3x10 Seated Rows 3x10
Wide-Grip Pulldown 3x10 Cuban Press 2x8
Day 4: Legs (light) (Friday)
Squat 3x10 Calves 3x
Leg Press 3x10 Forearms 3x
Barbell Step-Up 2x10 Abs 3x
Post Workout: Stretch 10 Minutes
Plyometrics
Warmup:
Run in Place 1 min One foot in front (switch) 15 sec
Knees to Chest 15 sec Single Leg Hop 10 sec
Heels to Buttocks 15 sec Run in Place 1 min
Run in Place 1 min Knees to Chest 5-10
Spread and Close Feet 15 sec Run in Place 1 min
Day 1: Upper Body (Wednesday)
Overhead Throws w/ Med Ball 3x10
Catch & Throw 3x10
Side to Side w/ Med Ball 3x10
Explosion Pushups 3x12
8 Sprints 2 Buildups, 6 Full
Day 2: Lower Body (Saturday)
Vertical Jumps 3x10
Tuck Jumps 3x10
Jumps On Box 3x15
Jumps Over Box 3x15
Ladders 5 Different Sequences
Jump Rope 5 min Both, Single, Alternate
Important Notes to Remember:
-Prior to workout, go with more of a dynamic warmup with getting your blood flowing
-Post workout is more of a static stretching
Nutrition:
Instead of trying to stuff yourself three times a day, it is much more useful to space your meals out into smaller portions 6 meals/day and can prevent the storing of body fat. Certain supplements also help baseball related activities.
Supplements:
Protein: Protein molecules make up certain enzymes and hormones and serve as important regulators in your body. They help maintain your blood pressure, blood sugar level, and your metabolism. Most protein foods of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids and are therefore called complete proteins.
Glutamine: According to Ronald Klatz, MD, President of the Academy of Anti-Aging Medicine in Chicago, "Glutamine promotes the assimilation of nutrients, regulates protein synthesis, stimulates growth-hormone production and enhances the immune system."
Creatine: Creatine is a natural constituent of meat, mainly found in red meat. Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the "power" that drives muscular energetics.
Glucosamine & Chondroitin: Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes in cartilage to help maintain and build healthy joint tissue. This can be very helpful late in the baseball season because all baseball players know how worn down our joints can get.
Multivitamin: For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients.
ZMA: ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.
Nutrition Plan:
Early Morning:
Water and Glutamine(5-10 grams)
Breakfast:
Cereal or Oatmeal
Cheese
Fruit(Banana, Apple)
Multivitamin
Mid Morning:
Protein Powder (20-30 grams)
Fruit (Banana, Apple)
Milk
Lunch:
Sandwich(Whole wheat, Turkey or beef)
Lettuce
Cheese
Milk
Mid Afternoon:
Granola Bar
Fruit(Blueberries or Rasberries)
Low fat yogurt
Milk
Orange Juice
Workout:
2 glasses of water
Post Workout:
Fruit
Protein(20-30 grams)
Milk
Cranberry Juice
Creatine(5 grams)
Dinner:
Chicken/Steak
Vegetable(corn, beans, broccoli)
Rice
Bedtime:
Glutamine (5-10 grams)
Water
ZMA
This nutritional plan is flexible, but is a basis for how much protein, carbs and fats you should maintain throughout the day. I hope this is a good workout and nutritional program for you.
Baseball Specific Exercises and Nutrition
I am a division 1 college baseball player. I have also worked out with a number of minor and major league baseball players who have given me input on the many exercises that they are required to do.