Baseball Workout Schedule: Best Training Program for Strength and Batting
advanced level
Baseball Workout ScheduleLooking for a pre-season power baseball workout? Find ​the best strength training program here.
Each strength exercise is partnered up with a power exercise. These should be done in succession without a break. Rest time should happen at the end of the power exercise.
As the baseball season approaches, you'll need to get back into shape, both mentally and physically.
This preseason baseball workout program was designed for baseball training to begin 4-6 weeks before tryouts, with workouts designed to improve footwork, hand-eye coordination, flexibility, speed, strength, and endurance.
The program, which is divided into four sections, will require the same hand-eye coordination drills and stretching every day, while the lifts, agility, and conditioning will vary from day to day.
In addition to this program, make it a point to throw long-toss 3-5 times per week and hit in the cages every day if possible.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 20 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 4
- Reps: 6
- Sets: 3
- Reps: 10
- Sets: 4
- Reps: 6
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
Rest day!
This daily workout contains 20 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 4
- Reps: 6
- Sets: 3
- Reps: 10
- Sets: 4
- Reps: 6
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
Rest day!
This daily workout contains 20 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 4
- Reps: 6
- Sets: 3
- Reps: 10
- Sets: 4
- Reps: 6
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
