Client #576t in Workout Questions and Answers

__Client #576t asks:
“What is the best weightlifting/workout routine for a high school baseball player? I’m a wrestler and baseball player in high school and I have been weight lifting for a while now but I wanted to get some insight to make sure I don’t hurt myself.”

There really isn’t a “best one” You will need one that adapts to the conditions of the sport. Speed strength explosiveness and mobility are all a must for baseball.
Contrary to what major league baseball may have you thinking size does more harm than good with this sport. Added muscle weight just puts more pressure on your joints which is why the bigger power players ( barry bonds for example) didn’t have as long of careers in the sports as your leaner players such as derek jeter of the yankees. So training wise you want lean muscle for longevity a strong core as that will aid in both throwing and hitting. As well as some speed work and explosive work to help you both in the field and on the bases.

Below I will include sample exercises to get you started
Cardio , Sprints are always a good idea when baserunning is a part of the sport.
Chest Cable Crossovers as many gyms offer a cable cage that can give you incline and decline.
Biceps : standard barbell curl or reverse ez bar curls
Forearms : Dumbbell wrist curls ( for when you need that extra power to get that fastball)
Core: Decline Crunches
This is just a sample full body workout all of these are geared toward better performance on and off the field.

Last updated March 16, 2019