I am a 15 year old baseball player and I want to be in the best shape and strongest I can be. So here is the routine.
Monday-Weight training
Bench press 3 sets of 10
Dumbbell curls 3 sets of 12
Tricep reps above head 3 sets of 12
Bent over row 3 sets of 12
Military press with dumbbells 3 sets of 12
Dumbbell flies 3 sets of 10 or 12
Leg extension 3 sets of 10
Leg curls 3 sets of 10
Toe raises with no weights 2 or 3 sets of 15 or 20
Multi-Directional lunges with dumbbells 3 sets of 10
Tuesday-Running and ab workouts
Run in my neighborhood for about a mile to a mile and a half
Ab workouts that I have read about and picked up here and there
Wednesday-Weight Training
Thursday-Running and ab workouts
Friday-Weight training
Weekends-Don't usually do lifting but some kind of running and ab workouts as well as baseball practice.
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I am a college baseball player and I would like to give you some tips. First of all, cut out the bicep curls. They do absolutely nothing to help you with baseball. Next, add about 3 or 4 more tricep workouts and 3 or 4 forearm workouts. The stronger your triceps and forearms the harder and farther you will be able to throw. Finally, start doing abs and running every day including the weekends.
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I am a 15 year old too, and I love baseball. I have been playing for 13 years of my life. When you do your workout, do everything with 12 reps not 10 like you have on some of your workouts. And cut the bicep curls, more muscle mass doesn't mean anything, unless you play baseball/football at the same time. And run everyday you go to the gym after your workout for cardio.
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I'm also 15 years old and I've been training for the upcoming baseball season. I'd like to just give you some advice about your routine. As in Response #1, I agree with more triceps, forearms and running. But with your running you should also include sprints, such as the 40 yard dash and rounding the bases. This is a key part of baseball in my mind, because baseball is not necessarily and endurance sport as much as a quick burst of speed type of activity. Hope I could help.
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I'm 16 and have been playing baseball all my life. On your routine, cut out a lot of the isolation exercises. Baseball motions use many muscles at once, not just one muscle over and over. Stick with big, basic exercises, so that your muscles learn to work together. Most importantly, keep adding weight to the bar. Progression is the name of the game and if you're not lifting heavier weights, you're getting nowhere.
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I'm 14 and have been playing baseball forever. I have been lifting for not long at all and I have found that if you do strength training 3 or 4 days a week and cardiovascular stuff the other days of the week, you can improve the most. I have decreased my times in pretty much everything by at least 10%. The most important thing is that you never slack off for a week because the next week you'll do it again and you'll lose it.
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If you are looking for an increase in strength and muscle mass, you need to divide your muscle groups up. Check out my routine on "Here is a free weight routine to help gain muscle fast."
If you want to see a strength increase in your bench press, for example, you should only be working it once a week. If you work hard enough, you should be sore for a few days. Working bench 3 days a week is too much. Same thing as pecs, they should only be worked once or twice at the most.
Just check out my routine and give it a shot. You will have great gains.
Titan
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I am also a college baseball player. The arm can only go as fast as it can safely slow down. The only exercise that will add 10-15 mph on your throw in about 2-3 months is one that works the REAR deltoids (back of the shoulder). I sit in a chair of any kind and raise a 10-15 lbs weight straight up so that my arm stays close to my body and my elbow bends backward. I play division one baseball and have been recruited by pro scouts, which I am told will lead to a 4-7 round draft pick next year. I am an outfielder, but this exercise has brought my fastball from 78 to 92 mph in one year! I wish I started this exercise when I was your age!!!
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There is no reason to "be in shape for baseball"! Is this a joke? Baseball requires no endurance. Try a real sport!
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Don't pay any attention to response #8. Only someone who has no idea about the sport of baseball would make a comment as ignorant as that. Most of the tips on this page are going to help you out a lot. I am only 18 years old and a freshman in college, and doing work outs like this has increased my fastball from 81 or 82 mph to 91 in less than a year. Keep working hard and you will make a great career for yourself in baseball. Also, you want to work your legs a bit more, like doing squats. Most of the power in your throws is generated through your legs.
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I'm also 15. I don't think you should do so much work on one day. Try to spread your weight lifting around so you lift 5 days or 6 days a week. And do running and endurance after you lift. Just remember to give your muscles a one day break before you do that one again.
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Your muscles need to rest about 72 hours to fully recover. I know this because I have been weight training for about 6-7 years on and off.
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I'm 17 years old. First of all, I do a program where I work one or two body parts during the week during the off season. Don't let people tell you to lift for 12 reps or higher during the off season. Do a high rep routine during the season. I do 6-8 reps for 3-4 sets. This builds muscle and adds power and speed to your game. Also include plyometrics into your workouts. Also you need to take a couple of days off to let your body repair itself and grow. If you think I'm stupid, I have broken every hitting record and base running record at my high school and have 8 schools offering me scholarships.
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| First of all, weight training will do nothing but help you in any sport that you compete in. As you get older and your seasons become longer and you need more endurance to help carry you over the length of your season, weight training will keep your body strong and performing the way you want it to. Off season training is the time you need to lift heavier and increase your strength. Pre season training is the time you cut back on weight and increase your repetitions. During the season it is difficult to hit the gym as often as you would like. So basically an upkeep program is your best bet.
It is very important to throw the baseball every day. There is no substitution for this. Long toss will keep your arm in great shape. Running also is very important. Your legs are everything in baseball. Plyometrics is also great. Bicep training can be done, but there are certain types of bicep exercises that you need to do. Remember though, if you do no type of weight training at all, throw every day, run every day and take your swings (top hand, bottom hand, from a tee, batting cages, or pitched batting practice). Hard work and dedication are what separate the good player from the average player.
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| I am 36 years old. I work at a facility which specializes in specificity of training, which means that we train athletes for their specific sport. There are quite a few good ideas which have been presented here and there are some really bad ones. The individual who made the statement about stopping bicep exercises is way off course. I am assuming he is basing his decision on the fact that the tricep is responsible for elbow extension, which it is, and that because of this, the bicep does not need to be trained. I could write for hours on the basis of agonist/antagonist muscle training, but that would surely bore all who read this response. So to keep it short and sweet, anyone who expects to excel in athletics must subscribe to the fact that agonist muscles should be trained evenly with antagonist muscles. For example, the bicep muscle is an antagonist to the tricep muscle, which means that whereas the tricep muscle is responsible for elbow extension, the bicep muscle is responsible for elbow flexion (the opposite of extension, or the antagonistic movement). This will provide the athlete with a balanced muscularity, which in turn provides him/her with balanced power. In any sport BALANCE=POWER.
The individual who commented on the rear deltoids could not have been any more correct. I suspect that he has had some quality education in strength and conditioning. The act of throwing a baseball is possibly one of the most violent, unnatural acts the body can endure. The rotator cuff is comprised of four separate muscles, which literally hold the head of the humerus (the long upper arm bone) in the shoulder capsule or "socket." Whenever the arm is used to throw an object, these four muscles are put to the test. The rear deltoid is used as a decelerating mechanism to reduce the amount of stress placed on the rotator cuff. If this muscle is not strengthened, one or more of the rotator muscles will eventually tear. The most common is the supraspinatus. This muscle can be torn by sheer force or by an impingement caused by the acromium process, a small hook-shaped, bony appendage of the scapula.
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I am 11 years old and I have been following this routine. When I was 10, I used to be the runt on my team that could barely get it out of the infield. Now, I am belting homeruns about once every two games.
P.S. You don't need supplements!
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Keep working hard. Hard work is the mark of the pro. It can only help you, and it's better if you start working hard at an early age. You don't want to get to an age where it's hard to motivate yourself. Start early keep working hard. It will pay off at the right time.
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