Baseball weight training workouts will help develop your biceps and triceps, allowing you to hit the ball harder and farther. While power hitters and pitchers often lift weights to throw harder and get more power behind the ball, contact batters and fielding specialists also lift weights to sculpt and tone their bodies.
Circuit Weight Training Workout
This circuit weight training workout is designed to focus on several different muscles, developing both your legs and arms in one workout. Start with a dumbbell in each hand, sitting on the edge of a bench. Extend one arm, making sure that the weight is parallel to the floor. Pull the weight in, rotating your arm 90 degrees to get it close to your body. Alternate between each arm, making sure to perform 10 repetitions with each hand. From here, lie down on the floor and perform two sets of 25 press ups with these dumbbells. During this exercise, keep your knees slightly bent and your arms perpendicular to the floor. Rotate between the two stations until fatigued.
Off-Season Baseball Workout
According to Muscle and Strength, this baseball workout is designed to develop your upper body strength as well as your major hitting muscle groups. Start with a barbell behind your neck and perform three sets of 10 to 15 squats, using an amount of weight that makes you struggle to push the last two squats up. You can also perform this exercise on a squat machine. From here, develop your shoulder and neck muscles with dumbbell shoulder shrugs. Perform three sets of 15, standing in front of a mirror to make sure that you are keeping your back straight and head level. From here, develop bat speed by performing wrist curls. Take a dumbbell and place your wrist down on a bench. Roll the weight from your fingertips to the base of your palm 15 times before switching hands.
In-Season Baseball Workout
This in-season baseball workout will help you strengthen your muscles without putting too much strain on them. Stand up straight with your knees slightly bent and legs shoulder-width apart. From here, grab two light weights and bring them up and out to eye level. Once you reach this point, bring the weights back down and repeat for five sets of 10. In-season workouts require more sets and less weight to tighten and tone muscles you have already developed in the off-season. From here, move on to a basic leg press machine, making sure to keep your back straight and knees bent during the exercise. Perform four sets of 12 leg presses before resting.
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