what lifts should i do for baseball?

[mikeflynn721]

I am about to start working out for baseball now and i would like to know which lifts are the most helpful for baseball

[Maxx]

How old are you and what type of training experience do you have?

[SluggerCF91]

How old are you and what type of training experience do you have?
If you could help me out also, I'm 15 and Ive been doing all types of training for about 3-4 years now. I'm not so sure what type of training I should be doing in-season. If you could help me out, thx in advance.

[SAM I AM]

To both of you guys. You need to build a foundation of strength. To do this you need to avoid isolation exercises that focus on one body part and do compound exercises that get multiple body parts involved. The most effective lifts for doing this unfortunately are the ones that no one wants to do because they are very taxing to the body. That being said, if I could do only one lift to build overall body strength it would be squats. Squats not only build the upper thigh, they build the hamstrings, glutes, lower back and the abs are also worked as they stabilize the upper torso to support the weight. I would warm up and then do 1 set (that's right I said one) for twenty reps. Each week you should try to add no more than 5lbs to the bar and try to maintain the 20 reps. This will be the most grueling thing you have ever done. After that, I would do dips for 3 sets of 8-12, do not go too low at the bottom, you risk shoulder injury by doing this. Finally, I would do chin ups with an underhand grip, I would do as many sets as possible until I had a total of 50 reps. As you progress, it will take fewer and fewer sets until you can get 50 in 4-5 sets. The chins will build your upper back and give you incredible grip strength as well as build your biceps. I would do this workout twice a week Say Mon and Thur. You will be tempted to add exercises or sets, do this at your own peril. To do more you will decrease your intensity (think of the marathon runner with the skinny legs). Keep it brief and intense for results. I would finish off with a lot of stretching also.

[Maxx]

Slugger, what do you mean by "all types of training?" Can you be more specific?

While SAM I AM's exercises are good exercises, there is no way that doing just those exercises alone will create positive development. He keeps saying that adding more exercises will "cause peril." What the hell kind of peril??? And only work out twice a week?? And the comparison with the marathon runner makes no sense. SAM, can you give us a little more info on your thoughts??? Finally, 20 reps of squats should only be performed by advanced lifters. Anything over 10 reps and the form starts to suffer. At young ages like 14-16, the lifter should focus on good form instead of heavy weight, especially if they are inexperienced.

The best thing that a young kid can do is find someone who can properly teach them the techniques on a variety of lifts. As they progress, they should learn the technique for more advanced lifts like deadlift, power clean, jerk press, in addition to squats and bench press. Pull-ups, dips, push-ups, romanian deadlifts, any type of rows, lunges, plyos.......these are all good, solid, multi-joint exercises.

It is very difficult for me to make general recommendations to anyone over the internet without ever seeing the person or knowing more about their training experience or athletic background. The important thing is to learn proper technique. Also, in order of importance after learning proper technique:

Proper nutrition
Exercise selection--select exercises appropriate for your goals
Consistancy--don't miss work outs
Intensity--make sure you challenge yourself with increasing workloads
And after you've done all of the above--lift heavy!!

If you go to my website, you can find all kinds of info on designing your own program. Click on the link below, and read EVERYTHING in order!!!!! THEN ask questions :)

www.maxxtraining.com/stp.htm

[Maxx]

Slugger, I saw your post about arm pain. I agree about no heavy shoulder lifting during the season, especially if you are a pitcher!.......what kind of shoulder training are you doing?

[SluggerCF91]

To both of you guys. You need to build a foundation of strength. To do this you need to avoid isolation exercises that focus on one body part and do compound exercises that get multiple body parts involved. The most effective lifts for doing this unfortunately are the ones that no one wants to do because they are very taxing to the body. That being said, if I could do only one lift to build overall body strength it would be squats. Squats not only build the upper thigh, they build the hamstrings, glutes, lower back and the abs are also worked as they stabilize the upper torso to support the weight. I would warm up and then do 1 set (that's right I said one) for twenty reps. Each week you should try to add no more than 5lbs to the bar and try to maintain the 20 reps. This will be the most grueling thing you have ever done. After that, I would do dips for 3 sets of 8-12, do not go too low at the bottom, you risk shoulder injury by doing this. Finally, I would do chin ups with an underhand grip, I would do as many sets as possible until I had a total of 50 reps. As you progress, it will take fewer and fewer sets until you can get 50 in 4-5 sets. The chins will build your upper back and give you incredible grip strength as well as build your biceps. I would do this workout twice a week Say Mon and Thur. You will be tempted to add exercises or sets, do this at your own peril. To do more you will decrease your intensity (think of the marathon runner with the skinny legs). Keep it brief and intense for results. I would finish off with a lot of stretching also.
What type of warm-up should I do before squats? I also have knee and back pains, which doesn't seem to effect my workout, as well as a soar arm. I wear gloves and a weightlifting belt when I squat, should I wrap my knees up?
Slugger, what do you mean by "all types of training?" Can you be more specific?

While SAM I AM's exercises are good exercises, there is no way that doing just those exercises alone will create positive development. He keeps saying that adding more exercises will "cause peril." What the hell kind of peril??? And only work out twice a week?? And the comparison with the marathon runner makes no sense. SAM, can you give us a little more info on your thoughts??? Finally, 20 reps of squats should only be performed by advanced lifters. Anything over 10 reps and the form starts to suffer. At young ages like 14-16, the lifter should focus on good form instead of heavy weight, especially if they are inexperienced.

The best thing that a young kid can do is find someone who can properly teach them the techniques on a variety of lifts. As they progress, they should learn the technique for more advanced lifts like deadlift, power clean, jerk press, in addition to squats and bench press. Pull-ups, dips, push-ups, romanian deadlifts, any type of rows, lunges, plyos.......these are all good, solid, multi-joint exercises.

It is very difficult for me to make general recommendations to anyone over the internet without ever seeing the person or knowing more about their training experience or athletic background. The important thing is to learn proper technique. Also, in order of importance after learning proper technique:

Proper nutrition
Exercise selection--select exercises appropriate for your goals
Consistancy--don't miss work outs
Intensity--make sure you challenge yourself with increasing workloads
And after you've done all of the above--lift heavy!!

If you go to my website, you can find all kinds of info on designing your own program. Click on the link below, and read EVERYTHING in order!!!!! THEN ask questions :)

www.maxxtraining.com/stp.htm
Ive been lifting weights intensely for about 3-4 years. I go to a strength and conditioning trainer about 2 times a week in the off season, we do medicine ball excersises, weights of course, drills on the agility ladder, and I do all these other things involving machines. I eat pretty healthy, drink lots of water, I try to have a protein shake a day, but I only get about 6-7 hrs of sleep a night.

I heard from many people that baseball players shouldnt lift heavy, is this true?

If you need any more physical information on me, to help me with finding a good baseball training program, I would have no problem telling you anything you need to know.
Slugger, I saw your post about arm pain. I agree about no heavy shoulder lifting during the season, especially if you are a pitcher!.......what kind of shoulder training are you doing?
I haven't done too much shoulder work. I've recently benched, did push ups, some flys, LIGHT internal and external rotator cuff exercises, and lower body.

[Maxx]

Slugger, how can you have back and knee pain at your age? Have you had them evaluated by a doctor???

Also, you say you have been lifting intensely for 3-4. That means you started at age 11. If that is true, then it is no wonder your body is falling apart (bad knees, bad back, sore arm). Seriously, go to the doctor and make sure everything is ok. No kid should be training intensely before they hit puberty.

It is perfectly fine for baseball players to lift heavy. Heck, I train my high school softball players heavier than a lot of boys at our school would even care to think about......it is even ok to lift heavy during the season as long as you allow recovery time for the muscles and CNS (central nervous system). In other words, no heavy training the day before games. Heavy training after a game or prior to an off day is ok.

[SluggerCF91]

I really shouldn't have said "Ive been lifting weights intensely for about 3-4 years." I started doing push ups and sit-ups when I was 10-11. When I was 12, right after coming out of Little league, my dad bought a bench, dumbbells, racks, and other "Gym sort" things for the basement (My Dad is a heavy lifter himself and he enjoys working out and staying in good shape). So at about the age of 12 1/2-13, having all these things in my basement, I decided to start working out, so I could compete on the "big field". Also around that time, I had just got a paper route, which involves carrying big bags of newspapers ever day. After 6 months, I would wake up and my back was stiff, so my dad brought me to his chiropractor, and I started going regularly. We bought this back device, or machine, where you lock your legs in, and pull upper body from ground, up to parallel to ground. I haven't been consistent with that, and my back is still stiff when I wake up every morning. Now recently after going a whole winter of doing squats, lunges, leg extensions, etc, I just stopped. As soon as baseball began, I stopped doing all leg exercises. So while my team was doing sprints, after about 3-4 weeks since baseball began, I felt this sharp pain in my left knee, and till this day, I'll feel it once in a while. My back stiffness is still there, my knee pains come and go, and as of yesterday, my soar arm is starting to feel better! I'm still taking a rest for a few more days though.

Deezeldogg, I'll make sure I listen to your advice about lifting in-season.

[mikeflynn721]

im 18 and have been playin varsity baseball for 3 years and also 3 years of var football and 4 years of var basektball. Im 5 7 160 and i am looking to build up my core and to streghten my hands

[Billybob622]

im 18 and have been playin varsity baseball for 3 years and also 3 years of var football and 4 years of var basektball. Im 5 7 160 and i am looking to build up my core and to streghten my hands

i know about something that will build up your hand strength. Since my dad was a carpenter, his hands were ruined and had to have the tendons cut. Thus, he lost 42% of his hand strength. To strengthen his hands the doctor gave him a foam piece that you place in your hand and you just keep squeezing it. It will make your hands sore just as if you just starting running or lifting. I really don't know what it's called. But it really does build up hand strength.

[Kenny_77]

i know about something that will build up your hand strength. Since my dad was a carpenter, his hands were ruined and had to have the tendons cut. Thus, he lost 42% of his hand strength. To strengthen his hands the doctor gave him a foam piece that you place in your hand and you just keep squeezing it. It will make your hands sore just as if you just starting running or lifting. I really don't know what it's called. But it really does build up hand strength.

I've also heard you can use tennis balls.