Easy Bodybuilding with Baseball Weight Training

Baseball training is in stages, based on the typical baseball season. Different stages have different fitness goals.

Typical programs for baseball include the following stages:

January – February: Early Pre Season

March – April: Late Pre Season

May – September: THE Season

October – December: End of the Season

In Stage One, the concentration is building a good foundation of strength, such as muscle size and endurance. A solid program that works all major muscle groups is a must. Exercises using dumbbells will be important, as well as specific exercises to strengthen the rotator cuff to protect it from injury. Exercises could include: squats, bench presses, dead lifts, bicep curls, tricep extensions, cable rows, lateral pull downs, and reverse crunches, and the special exercises for the rotator cuff.

In Stage Two, one would concentrate on building up maximum power and strength. Power is the emphasis here, which is basically strength and speed. Exercises for the rotator cuff are still an important focus. Exercises could include: squats, dumbbell bench presses, dead lifts, lateral pull downs, and pull ups.

In Stage Three, it is vitally important that maximum power and strength be maintained. Rotate between Stage One and Stage Two training, for two sessions each week. Don’t do any weight training in the fifth week. This is important in order to aid recovery. Exercises for the rotator cuff are ongoing. During this Stage, these exercises are good: hang cleans, cable wood chops and push/pulls, cable raises with one arm, push presses, standing twists using a medicine ball and a partner, box jump march, and vertical jumps.

In Stage Four, concentration would be on recovery, rest, and light activity such as working out in a fitness club or cross training. As Stage One again approaches, more workouts in a fitness club can begin as well as exercises for your rotator cuff and cardio workouts.

Each player will have different goals to accomplish but ALL players, especially the pitcher, need to have training to protect and strengthen their throwing arm and shoulder. Hence, the importance of exercises for the rotator cuff.

A catcher should concentrate on squatting exercises, and emphasis for hitters should be power, strength, and bulk.

Your coach will be the one to decide on exactly which exercises and training programs are best suited for the team. Each individual’s fitness level and experience with strength/weight training will also be factored in. Follow the program, eat a healthy diet, and enjoy the season!

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