This Is the Only Baseball Strength Training Guide You’ll Need This Year

At Peak Physique, we have a ton of experience helping baseball players develop the muscles they need to hit harder, run faster, and throw better. For example, in 2022, one of our long-term clients, Jon Berti, won the stolen base title in the MLB with 41 steals. 

We know what it takes to bring your baseball strength training to the next level. Keep reading to learn how personal training can help you in this upcoming baseball season.

Focus On Building Your Strength Foundation

Unlike some sports, baseball requires explosive power over brute strength. Instead of trying to lift the most, building a foundation of strength that you can draw on while playing your game is essential. The first part of baseball strength training will focus on exercises that aren’t specific to baseball.

These exercises will help you build your base strength so you can later convert that into power.

Exercises to Build Your Base

For these exercises, be sure to do 15 to 20 reps in 2-3 circuits. Rest 30 seconds between each exercise, then rest 2 to 3 minutes between each circuit. You should complete this circuit 2 to 3 times a week.

– 12 – 15 Squat to presses

– 12 Single-arm dumbbell rows with each arm

– 20 Bent knee sit-ups

– 15 – 20 Push-ups

– 90 Seconds of fast feet on a box

– 15 Barbell upright rows

– 20 Supermans

– 10 Dumbbell forward lunges on each leg

– 15 Burpees

– 20 Oblique curls.

Make It Harder

By the end of your circuit, you should be tired. As you continue to do these exercises, be sure to add more weight, so you continue to make it a challenging and worthy workout.

Develop Max Strength

With your foundation set, it’s time to maximize your strength, focusing on the muscles you need for baseball. You can move to these exercises once after at least four weeks of building foundational strength.

Exercises to Build Max Strength

You should do these strength-building exercises three times a week. Start with three to five sets of this circuit, and be sure to rest for two to three minutes between each set.

– 6-8 Squats

– 6-8 Bench Presses

– 10 Leg Curls

– 6-8 Dumbbell overhead presses

– 8-10 Calf raises

– 6–8 Wide grip pull downs

– 10-15 Weighted crunches

Make sure to spend a few weeks on these exercises, so you’re ready to start your baseball-specific strength training exercises.

Create Your Power

Now that your body has a good foundation of strength, it’s time to convert that strength into power for your game. At this point, you’ll be focusing on baseball-specific exercises.

Exercise for Explosive Power

Make sure to do these circuits two to three times a week, and do two to three sets of each exercise. Again, make sure you give yourself two to three minutes of rest between your set. 

10 Lateral jumps: Stand next to a box or cone about 30 cm high, and jump as high as you can sideways over it while keeping your feet hip distance apart. As soon as your feet hit the ground, jump again back to your starting position for one rep.

10 Plyometric push-ups: Similar to a regular push-up, but as you extend your arms, push up with enough power so your hands leave the ground. Bend your arms slightly to absorb the shock as you land.

10 Depth jumps: Stand on a box around 30 cm high and step off as soon as your feet hit the ground jump vertically as high as you can. Minimize the amount of time your feet are on the ground for the best results.

10 Pullover throws: Lay on your back with your knees bent and have someone stand about ten feet from you. Hold the medicine ball directly over your chest with your arms extended in front of you. Then, lower the ball behind as far as you can, touching the ground if you can. Then from this position, throw the ball forward toward your feet, releasing when your arms are over your chest and abs.

10 Dumbbell squats: hold a dumbbell in each hand in a squatted position with the dumbbells between your legs. Start by standing up and keeping your arms straight while rotating your shoulders and trunk toward the left. Return to starting position, then repeat on the right creating one repetition.

10 Side throws: Have your partner stand about twenty feet to the left, and while keeping your feet shoulder-width apart and knees bent, place your right foot slightly in front of your left. Hold the medicine ball with both hands in front of you, keeping your arms straight in front of you. Swing the ball to the right as you move your hips to turn. Then, swing to the left, throwing the ball to your partner. Repeat the other side for one rep.

12 Reverse curls: Lay on your back with your feet in the air while holding a medicine ball between your legs. Place your arms at the side with your palms on the floor. Lead your heels toward the ceiling, raise your glutes up, and return to starting position.

10 Alternating Squats: Hold each dumbbell in your hand at shoulder level, then squat down before exploding into the standing position, reaching your arms up above your head.

Training in Season

When you’re in season, it’s vital to maintain your strength rather than try to build it. We recommend cutting your training sessions down to once or twice a week, with one focusing on strength and the other on power.

We also recommend leaving enough time to heal before you play a game, ideally two days if you can.

Start Baseball Strength Training With Peak Physique

Don’t wait any longer; get started with baseball strength training today! If you’re looking for more help with these exercises, or need more help with training, be sure to contact us! 

Our sport-specific personal training sessions are great for anyone who plays a sport at any level and any age. We can’t wait to help you get ready for your upcoming baseball season.

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