Workout programs for baseball players vary based on several factors. Infielders, outfielders, pitchers and catchers require different workout programs, and there are workout programs based on the time of year. But regardless of the position or season, several workout programs can help train baseball players to improve their performance.
Tuff Cuff
Tuff Cuff is a year-round strength and conditioning program that focuses on pitchers. The program develops pitcher-specific fitness by building functional strength and dynamic flexibility. As a pitcher, rotational power through the core is important for velocity. Tuff Cuff stresses movements that increase rotational power and core stability. Injury prevention is critical to the long-term success of pitchers and the program has a section dedicated to shoulder stability with rotator cuff and scapular stabilization exercises. Other sections include warm-up exercises, cardiovascular workouts, balance, total body functional strength, plyometrics and regeneration workouts. The program comes with training logs to track performance gains over time.
Sports Fitness Advisor
The comprehensive baseball weight training program from Sports Fitness Advisor provides a year-round training program for the all-around baseball player. The program rotates through three phases that focus on strength and power development. Phase One lasts four to eight weeks and develops foundational strength through circuit training. Exercises include sit-ups, push-ups and lunges. Phase Two, which lasts six weeks, aims to develop strength by lowering the number of repetitions of each set and increasing the weight. Major exercises during this phase include squats and bench presses. Phase Three, which lasts four weeks, is completed during the preseason and includes an increase in plyometric exercises such as box jumping, lateral jumps and medicine ball exercises.
Baseball Fit
Baseball Fit has a strength and conditioning program designed to increase power and reduce the risk of injury. The program progresses through four phases of strength training using sport-specific exercises. The first six weeks of the program, which is the phase that focuses on increasing muscle size, uses weight at 75 percent of a one repetition maximum (1RM). The 1RM is calculated by lifting the largest amount of weight for one repetition that cannot be repeated for a second repetition. Then take that number and find 75 percent to determine the recommended weight. For example, if the 1RM is 100 lbs., the adjusted 75 percent would be 75 lbs. The strength phase occurs during the next six weeks and increases the weight to 80 percent to 90 percent of 1RM. The power phase lasts 12 weeks and uses weight at 85 percent to 95 percent of 1RM. The last phase is the in-season phase that focuses on maintaining strength and power levels. Daily training charts with specific set and repetition guidelines are provided to track performance.
Member Comments