Baseball Specific Exercises and Nutrition


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I always found that it was so difficult to find baseball specific exercises. Now here is a perfect workout program for someone who is striving to be a professional baseball player. This workout program was developed through the experience of a college baseball player, and with the help of a professional baseball player

Sweet Workout Program Warmup: Stretch lightly 5 minutes

Jumping Rope 2 minutes Day 1: Legs (Monday)

Squat 3x8 Walking Lunge 2x10

Dead Lift 3x8 Crunches 3x

Leg Curl 3x10 Obliques 3x

Leg Extension 3x10 Forearms & Calves 3x Day 2: Chest & Arms (Tuesday)

Bench (dumbbells) 3x10 Skull Crushers 3x10

Close-Grip Bench 3x10 Tricep Pushbacks 3x

Tricep Pushdowns 3x10 Forearms 3x Day 3: Shoulders & Back (Thursday)

Bent Rows 3x10 Super 12’s 3x

Back Extension 3x10 Seated Rows 3x10

Wide-Grip Pulldown 3x10 Cuban Press 2x8 Day 4: Legs (light) (Friday)

Squat 3x10 Calves 3x

Leg Press 3x10 Forearms 3x

Barbell Step-Up 2x10 Abs 3x

Post Workout: Stretch 10 Minutes Plyometrics Warmup: Run in Place 1 min One foot in front (switch) 15 sec Knees to Chest 15 sec Single Leg Hop 10 sec Heels to Buttocks 15 sec Run in Place 1 min Run in Place 1 min Knees to Chest 5-10 Spread and Close Feet 15 sec Run in Place 1 min

Day 1: Upper Body (Wednesday) Overhead Throws w/ Med Ball 3x10 Catch & Throw 3x10 Side to Side w/ Med Ball 3x10 Explosion Pushups 3x12 8 Sprints 2 Buildups, 6 Full

Day 2: Lower Body (Saturday) Vertical Jumps 3x10 Tuck Jumps 3x10 Jumps On Box 3x15 Jumps Over Box 3x15 Ladders 5 Different Sequences Jump Rope 5 min Both, Single, Alternate

Important Notes to Remember:

-Prior to workout, go with more of a dynamic warmup with getting your blood flowing -Post workout is more of a static stretching


Instead of trying to stuff yourself three times a day, it is much more useful to space your meals out into smaller portions 6 meals/day and can prevent the storing of body fat. Certain supplements also help baseball related activities.


Protein: Protein molecules make up certain enzymes and hormones and serve as important regulators in your body. They help maintain your blood pressure, blood sugar level, and your metabolism. Most protein foods of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids and are therefore called complete proteins.

Glutamine: According to Ronald Klatz, MD, President of the Academy of Anti-Aging Medicine in Chicago, “Glutamine promotes the assimilation of nutrients, regulates protein synthesis, stimulates growth-hormone production and enhances the immune system. "

Creatine: Creatine is a natural constituent of meat, mainly found in red meat. Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the “power" that drives muscular energetics.

Glucosamine & Chondroitin: Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes in cartilage to help maintain and build healthy joint tissue. This can be very helpful late in the baseball season because all baseball players know how worn down our joints can get.

Multivitamin: For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients.

ZMA: ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.

Nutrition Plan:

Early Morning: Water and Glutamine(5-10 grams)

Breakfast: Cereal or Oatmeal Cheese Fruit(Banana, Apple) Multivitamin

Mid Morning: Protein Powder (20-30 grams) Fruit (Banana, Apple) Milk

Lunch: Sandwich(Whole wheat, Turkey or beef) Lettuce Cheese Milk

Mid Afternoon: Granola Bar Fruit(Blueberries or Rasberries) Low fat yogurt Milk Orange Juice

Workout: 2 glasses of water

Post Workout: Fruit Protein(20-30 grams) Milk Cranberry Juice Creatine(5 grams)

Dinner: Chicken/Steak Vegetable(corn, beans, broccoli) Rice

Bedtime: Glutamine (5-10 grams) Water ZMA

This nutritional plan is flexible, but is a basis for how much protein, carbs and fats you should maintain throughout the day. I hope this is a good workout and nutritional program for you.

I am a division 1 college baseball player. I have also worked out with a number of minor and major league baseball players who have given me input on the many exercises that they are required to do.


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