In Season Baseball Workout Endurance

Endurance

  • intermediate level
  •  

This program is designed for the last two months of the season and the month following. It can be performed as a circuit or as individual exercises. Rest time should be between two to five minutes.

Day 1

This daily workout contains 17 activities, you'll be doing the following activities:

Torso cable oblique twist (rotation)
Sets: 4 Reps: 10

Medicine ball overhead squat
Sets: 4 Reps: 10

Lunge jumping jacks
Sets: 4 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 1

Barbell snatch grip deadlift
Sets: 4 Reps: 10

Standing chest opener stretch
Sets: 2 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Power clean
Sets: 4 Reps: 10

Single arm dumbbell snatch
Sets: 4 Reps: 10

Squat thrust with push up to jump
Sets: 4 Reps: 10

Pivot tricep rope extension to woodchopper
Sets: 4 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 17 activities, you'll be doing the following activities:

Torso cable oblique twist (rotation)
Sets: 4 Reps: 10

Medicine ball overhead squat
Sets: 4 Reps: 10

Lunge jumping jacks
Sets: 4 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 1

Barbell snatch grip deadlift
Sets: 4 Reps: 10

Standing chest opener stretch
Sets: 2 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Power clean
Sets: 4 Reps: 10

Single arm dumbbell snatch
Sets: 4 Reps: 10

Squat thrust with push up to jump
Sets: 4 Reps: 10

Pivot tricep rope extension to woodchopper
Sets: 4 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 17 activities, you'll be doing the following activities:

Torso cable oblique twist (rotation)
Sets: 4 Reps: 10

Medicine ball overhead squat
Sets: 4 Reps: 10

Lunge jumping jacks
Sets: 4 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 1

Barbell snatch grip deadlift
Sets: 4 Reps: 10

Standing chest opener stretch
Sets: 2 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Power clean
Sets: 4 Reps: 10

Single arm dumbbell snatch
Sets: 4 Reps: 10

Squat thrust with push up to jump
Sets: 4 Reps: 10

Pivot tricep rope extension to woodchopper
Sets: 4 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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