Strength training in baseball was basically ignored prior to the 1980s. At that time, the prevailing thought in the game was that lifting weights would make a player "musclebound" and hinder his swing. When baseball players finally started lifting weights, many players chose to use performance-enhancing substances since baseball had no policy against steroids for many years. Now that baseball has reigned in drug abusers with mandatory suspensions, players are taking a more scientific approach to weight training.
Medicine Ball Workout
There are many ways for a baseball player to do strength-training exercises and the medicine ball workout should be included. It is especially effective for pitchers, because overhead weight pressing exercises put the rotator cuff muscles surround the shoulder at risk. However, medicine ball work -- especially twists and lifts -- can help a pitcher develop strength and explosiveness.
Lower Body Strength
All players need lower body strength to be effective. Pitchers base their power on the strength in their glutes, hamstring and calf muscles. Hitters drive off their legs and they combine their lower body strength with upper body explosiveness to hit the ball for distance and power. To build strength in the lower body, you can do lunges and squats. Both of these exercises build strength and flexibility in the lower body and core muscles, according to Tony Burtt of Elite-Sports-Training.com
Upper Body Strength
Use lighter weights when developing upper body strength in baseball. You can do more reps with lighter weights and you can lift them quicker. You don't want to suffer any muscle strains or tears when lifting. You are not necessarily interested in building bigger muscles. You are more interested in being able to make quicker movements with your hands, shoulders and chest and lighter weights can help you achieve this goal.
Warning
Don't overtrain when working with weights. While greater strength can lead to explosive power both on the mound and at the plate, overtraining can injure muscles and reduce the gains you have made in previous training sessions. Your body needs to recover for 24 hours after lifting, so don't try to lift before your body is ready for another session.
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