Baseball Specific Exercises and Nutrition

By Robert Brockel

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.

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 3x10
  • 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
  • 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

Nutrition:

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.

Supplements:

  • 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

I hope this is a helpful workout program for you because I know it has been helpful to me, and my teammates. I think you will enjoy.

About the Author:

A college or professional baseball player all start with putting in long hours in the weight room. Make sure you start out right by using this excellent workout and nutritional program.

Robert Brockel may be contacted at collegeworkoutsandnutrition.blogspot.com/ or by email at rbrockel@uwm.edu.