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Feb 11th 2013

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Advanced Baseball Training

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RATING: 60 (FROM 34 JEFIT MEMBERS)

12 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is the advanced baseball training routine designed for those who play baseball and looking for either an off-season/seasonal strength training and endurance routine.

It is a 6 day workout with splits throughout the weekdays. Various body parts are trained in the morning along with cardio, then touch up exercises are performed in the afternoon.

With this routine you aren't performing major bulking or heavy lifting exercises such as the bench press, barbell deadlift or squat. This will only weigh down the body and won't help you achieve the results you are looking for.

The main focus of this routine is to build overall strength in the muscles to help increase power when hitting the baseball as well as strengthening the muscles for throwing the baseball.

Cardio and stamina exercises have been thrown into the routine to help keep the body lean and allow for better running in the field and on the base paths.

*** Notes : It is important for baseball players to stretch appropriately before each exercise day performed, especially before any cardio or baseball training. I.e Hitting, throwing or taking ground balls.

For those using this routine, do NOT use this as a bulking routine, it is more for building strength and endurance.

The key for any baseball player is to have the power to hit the baseball and stamina to run the base paths and in the outfield.

Afternoon Shoulder/Core Training 6 exercises, 16 mins

Smith Machine Shrug	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s
Crunch	3x14 reps	rest: 60s
Stability Ball Crunch	3x14 reps	rest: 60s
Jump Rope	0x0 reps • 240s	rest: 20s

Morning Chest/Bicep Training 8 exercises, 19 mins

Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Treadmill Running	0x0 reps • 300s	rest: 30s
Walking	0x0 reps • 300s	rest: 5s

Afternoon Bicep/Forearm/Core Training 6 exercises, 18 mins

Barbell Preacher Curl (Overhand)	3x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x12 reps	rest: 60s
Weight Plate Pinch	3x14 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Box Side to Side Shuffle	2x0 reps	rest: 60s

Morning Back/Triceps Training 7 exercises, 19 mins

Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable Tricep Kickback	3x12 reps	rest: 60s
Elliptical Training	0x0 reps • 15m	rest: 30s

Afternoon Shoulder/Core Training 5 exercises, 16 mins

Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x12 reps	rest: 60s
Cable Russian Twist (Stability Ball)	3x12 reps	rest: 60s

Morning Leg Training 10 exercises, 26 mins

Machine Leg Press	3x12 reps	rest: 60s
Smith Machine Squat	3x12 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Hip Abduction	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Treadmill Running	0x0 reps • 8m	rest: 30s
Walking	0x0 reps • 5m	rest: 5s

Afternoon Shoulder/Core Training 6 exercises, 18 mins

Smith Machine Shrug	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Upright Row	3x12 reps	rest: 60s
Crunch	3x12 reps	rest: 60s
Medicine Ball Throw (Stability Ball)	3x12 reps	rest: 60s
Box Side to Side Shuffle	2x0 reps	rest: 60s

Morning Chest/Bicep Training 8 exercises, 22 mins

Leverage Decline Chest Press	3x12 reps	rest: 60s
Machine Incline Chest Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	3x12 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	3x12 reps	rest: 60s
Elliptical Training	0x0 reps • 20m	rest: 30s

Morning Tricep/Core Training 7 exercises, 16 mins

Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x12 reps	rest: 60s
Push-Up	3x16 reps	rest: 60s
Treadmill Running	0x0 reps • 6m	rest: 25s
Walking	0x0 reps • 6m	rest: 5s

Afternoon Shoulder/Core Training 6 exercises, 16 mins

Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x12 reps	rest: 60s
Dumbbell External Rotation	3x12 reps	rest: 60s
Cable Russian Twist (Stability Ball)	3x12 reps	rest: 60s
Jump Rope	0x0 reps • 300s	rest: 20s

Morning Leg Training 6 exercises, 19 mins

Smith Machine Squat	3x12 reps	rest: 60s
Barbell Sumo Deadlift	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s