Pre Season Baseball Workout Schedule

Power

  • advanced level
  •  

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.

Day 1

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

Medicine ball overhead squat
Sets: 3 Reps: 10

Plyo push up with body rotation
Sets: 3 Reps: 10

Seated dumbbell shoulder press
Sets: 4 Reps: 6

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 2

Dumbbell bent over row
Sets: 4 Reps: 10

Standing calf stretch swing (rotation)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 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

Barbell back squat
Sets: 4 Reps: 6

Rotational lunge with single arm dumbbell row
Sets: 3 Reps: 10

Wide grip barbell upright row (snatch)
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

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

Medicine ball overhead squat
Sets: 3 Reps: 10

Plyo push up with body rotation
Sets: 3 Reps: 10

Seated dumbbell shoulder press
Sets: 4 Reps: 6

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 2

Dumbbell bent over row
Sets: 4 Reps: 10

Standing calf stretch swing (rotation)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 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

Barbell back squat
Sets: 4 Reps: 6

Rotational lunge with single arm dumbbell row
Sets: 3 Reps: 10

Wide grip barbell upright row (snatch)
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

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

Medicine ball overhead squat
Sets: 3 Reps: 10

Plyo push up with body rotation
Sets: 3 Reps: 10

Seated dumbbell shoulder press
Sets: 4 Reps: 6

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 2

Dumbbell bent over row
Sets: 4 Reps: 10

Standing calf stretch swing (rotation)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 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

Barbell back squat
Sets: 4 Reps: 6

Rotational lunge with single arm dumbbell row
Sets: 3 Reps: 10

Wide grip barbell upright row (snatch)
Sets: 3 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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