Baseball is a sport that, like everyone else, requires good physical condition to practice it, although each discipline has peculiarities for which we have to adapt our training, baseball not being an exception.
It would not be appropriate to do your own bodybuilding training for a baseball player, since it is not advisable to have an excessive size that can reduce the range of motion or agility , in this case being the highest priority the development of maximum strength to achieve an explosive force that benefits us in hitting and acceleration.
Next we are going to see an exercise plan focused exclusively on preparing a baseball player to have a fruitful season, dividing the training into three phases during the preseason, gradually adapting physical activity.
First phase: Functional strength
In this first phase we will focus on gradually adapting the physical to the activity after a period of rest or vacations, occupying the first part of the preseason , lasting about four weeks .
We will train three days a week , leaving a rest day between training days. Rest between exercises will be 30 seconds, resting 3 minutes between circuits.
- 3 rounds of:
- Squat Press – between 12 and 15 repetitions.
- One-handed dumbbell row – 12 reps with each arm.
- Sit Ups Crunches – 20 reps.
- Push-ups – between 15 and 20 repetitions.
- Fast Feet in step – for 90 seconds.
- Superman – 20 reps.
- Dumbbell Lunges – 10 reps on each leg.
- Burpees – 15 reps.
- Oblique Shrugs – 20 reps.
Second phase: Maximum force
After having acquired a certain run with the functional strength phase, it is time to seek maximum strength including exercises with a more considerable weight, so it is important that we are free of injuries and that we already have a good physical condition.
We will do this phase for about six weeks , corresponding to the middle part of the preseason, also training three days a week , leaving at least one day of rest between training days.
- Squat Press – 3 sets of 6/8 reps.
- Bench press – 3 sets of 6/8 reps.
- Femoral curl – 3 sets of 10 reps.
- Dumbbell Military Press – 3 sets of 6/8 reps.
- Standing Heel Raise – 3 sets of 8/10 reps.
- Wide grip chest pull – 3 sets of 6/8 reps.
- Weighted abdominal crunches – 3 sets of 10/15 reps.
Third phase: Conversion to specific force
In this phase prior to the competition, we will focus the training on applying force and other abilities previously acquired to baseball, with plyometric exercises and using the medicine ball , performing more explosive movements with a lower weight in order to obtain power gains.
This last stage of the preseason will last four weeks , training three times a week , also resting one day between sessions.
- Lateral step jumps with both feet at the same time – 3 sets of 10 reps.
- Plyometric pushups – 3 sets of 10 reps.
- Depth jump – 3 sets of 10 reps.
- Medicine ball pullover – 3 sets of 10 reps.
- Rotational swings dumbbell squats – 3 sets of 10 reps.
- Medicine ball knee raises – 3 sets of 12 reps.
- Combination of squats and alternating dumbbell military press – 3 sets of 10 reps.
- Medicine ball lateral throw – 3 sets of 10 reps.
Let’s go for the season!
After having successfully passed the three training phases, we will be in good shape to face the baseball season with full guarantees.
During the season we will avoid excessively hard training sessions since it would harm us in the face of the games. Doing one or two strength sessions a week will be enough to maintain optimal physical condition, avoiding training the day before the game.
References
- A Comprehensive Baseball Weight Training Program. For SportFitnessAdvisor [Reviewed October 2015].
