Baseball is a game that requires explosive power to throw, jump, dive, run and hit. Weight training workouts for baseball should not be geared towards bulking up. They should focus on building lean muscle throughout the entire body and be-sport specific so they can translate into the action seen on the field.
Circuit Training
Foundational strength means targeting the whole body with exercises to build balanced base strength. The core is one of the most important regions of the body that foundational strength applies to. This is because of all the twisting, turning and lateral movements that go on during a game. Circuit training is a good way to achieve this desired goal. This type of workout is characterized by doing eight to 10 exercises with 30 seconds of rest in between each, then repeating the circuit two or more times. Both bodyweight and free weights can be used in this workout. Push-ups, upright rows, single-arm dumbbell rows, supermans, squat to presses, burpees, oblique twists and bent knee sit-ups are examples of exercises. Perform 15 to 20 reps of each exercise two to three times a week and begin about three months before the season begins. Follow the workout for 4 to 6 weeks.
Strength
Although size is not important in baseball, maximal strength is. As the season draws near, shift your focus to heavier weights and lower reps to increase your overall strength. This type of workout consists of lifting near-maximal weights with at least 60-second rest breaks in between. Squats, leg presses, dumbbell shoulder presses, dead lifts, wide-grip pulldowns and weighted crunches are all examples of exercises. Perform five to eight reps and three to five sets of each exercise. Work out three times a week for six weeks after you finish your foundational phase.
Plyometrics
Plyometrics are exercises characterized by fast, explosive movements. These are sport-specific to baseball should be performed in the last month before the season begins. This will get your body fine-tuned for the demands that are about to come with the season. Clap push-ups, lateral jumps, squats with rotational swings, medicine ball overhead throws, box jumps and leaping lunges are examples. You should do two to three sets, eight to 10 reps and work out two to three times a week.
Season
During the season, avoid heavy lifting the day before a game to preserve your energy. Taper your workouts down to once or twice a week and perform any one of the above workouts in your routine.
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