Advanced Baseball Training
Shared By : JefitTeam VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 216 / 10241

Average Rating

60

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Description

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.

Monday Afternoon Shoulder/Core Training
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 12 3 Progress Chart

Abs

Crunches Crunches 60 sec 14 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 14 3 Progress Chart

Cardio

Jump Rope Jump Rope 20 min - - Progress Chart
Monday Morning Chest/Bicep Training
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 12 3 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 60 sec 12 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Tuesday Afternoon Bicep/Forearm/Core Training
Muscle Exercise Name Timer Reps Sets Track

Biceps

Reverse Preacher Curl Reverse Preacher Curl 60 sec 12 3 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 12 3 Progress Chart

Forearms

One Arm Seated Dumbbell Wrist Curl One Arm Seated Dumbbell Wrist Curl 60 sec 12 3 Progress Chart

Forearms

Plate Pinch Plate Pinch 60 sec 14 3 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 60 sec 12 3 Progress Chart

Upper Legs

Side to Side Box Shuffle Side to Side Box Shuffle 60 sec - 2 Progress Chart
Tuesday Morning Back/Triceps Training
Muscle Exercise Name Timer Reps Sets Track

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 60 sec 12 3 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Cable Tricep Kickback Cable Tricep Kickback 60 sec 12 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart
Wednesday Afternoon Shoulder/Core Training
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Seated Front Dumbbell Hammer Raises Seated Front Dumbbell Hammer Raises 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

Bent Over Dumbbell Reverse Fly Bent Over Dumbbell Reverse Fly 60 sec 12 3 Progress Chart

Abs

Cable Russian Twists Cable Russian Twists 60 sec 12 3 Progress Chart
Wednesday Morning Leg Training
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 12 3 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 12 3 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 12 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 12 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 12 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Thursday Afternoon Shoulder/Core Training
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 60 sec 12 3 Progress Chart

Abs

Crunches Crunches 60 sec 12 3 Progress Chart

Abs

Exercise Ball Medicine Ball Throw Exercise Ball Medicine Ball Throw 60 sec 12 3 Progress Chart

Upper Legs

Side to Side Box Shuffle Side to Side Box Shuffle 60 sec - 2 Progress Chart
Thursday Morning Chest/Bicep Training
Muscle Exercise Name Timer Reps Sets Track

Chest

Machine Decline Chest Press Machine Decline Chest Press 60 sec 12 3 Progress Chart

Chest

Machine Incline Chest Press Machine Incline Chest Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 12 3 Progress Chart

Biceps

Alternate Seated Hammer Curl Alternate Seated Hammer Curl 60 sec 12 3 Progress Chart

Biceps

High Cable Curl High Cable Curl 60 sec 12 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart
Friday Morning Tricep/Core Training
Muscle Exercise Name Timer Reps Sets Track

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12 3 Progress Chart

Triceps

Triceps Pushdown - Rope Triceps Pushdown - Rope 60 sec 12 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 12 3 Progress Chart

Triceps

Alternate Bent Over Dumbbell Kickback Alternate Bent Over Dumbbell Kickback 60 sec 12 3 Progress Chart

Chest

Push Up Push Up 60 sec 16 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 25 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Saturday Afternoon Shoulder/Core Training
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

Bent Over Dumbbell Reverse Fly Bent Over Dumbbell Reverse Fly 60 sec 12 3 Progress Chart

Shoulders

External Rotation External Rotation 60 sec 12 3 Progress Chart

Abs

Cable Russian Twists Cable Russian Twists 60 sec 12 3 Progress Chart

Cardio

Jump Rope Jump Rope 20 min - - Progress Chart