baseball workout

[jamesh23]

Alright so Im prolly gonna quit lifting so heavy I was on "starting strength" for the last 5 weeks and my squat increased 50lbs but I was told not to lift heavy till next year or so. So what is a more sport specific workout for baseball? preferably 3 days a week but could be more thanks, im looking to increase my velocity and arm strength, and hitting power. I cant throw because its snowing thanks.

[korp]

Alright so Im prolly gonna quit lifting so heavy I was on "starting strength" for the last 5 weeks and my squat increased 50lbs but I was told not to lift heavy till next year or so. So what is a more sport specific workout for baseball? preferably 3 days a week but could be more thanks, im looking to increase my velocity and arm strength, and hitting power. I cant throw because its snowing thanks.

Well legs are one thing that is universal and should have some heavy in it. More rep exercises = size and endurance whereas fewer = power. If you are a pitcher then most people say to go lighter on the upperbody (endurance reps usually 8-12). I like the idea of incorporating both high rep and low rep days. One of each for upperbody and one of each for lowerbody. If you want three days a week you are gonna want to shoot more for olympic lifts that use more than one muscle at a time. This includes bench, squat, clean, deadlift things of that nature. Try to stay away from losing flexibility because this will hurt you in baseball. People run into this alot with working their biceps too much and since they don't help you really, they should receive just a little work. Also make sure you work your back because heavy bench can make you cave in with your chest and arms you want to keep good posture so work muscles that counter each other (lots of times referred to as push/pull).

[Go Cardinals]

Before anyone starts any training program especially as a kid and especially if your making it up on your own, you ***have*** to do the following...

- buy diamonds e-book
- read all of the free articles on John Dolye's website
- buy unbreakable abs
- get an x-vest for gpp

Here the the links in that order. The best investment you could do James would be purchasing Diamonds E-book. PM him... he might give you a deal or a special offer...


http://www.baseballtrainingsecrets.com/diamonds.htm
http://www.baseballtrainingsecrets.com/php/products.php
http://unbreakableabs.com/
http://www.activeforever.com/search.aspx?SearchTerm=xvest&source=google-adwords&gclid=CMjg5JzPzpACFRUmawody2n4Wg

I know the x-vest is probably out of your range... but its great, save up for it.

Also see...
- 7 minute warmups: the info is amazing
http://www.baseballtrainingsecrets.com/pages/warm-up.htm
- Power speed and development training
http://www.baseballtrainingsecrets.com/pages/warm-up.htm
- x-plode agility
http://www.baseballtrainingsecrets.com/agility.htm


Some good very important articles for you to read on John Doyle's site...

- intro article
http://www.baseballtrainingsecrets.com/php/aboutus_p.php
- 10 biggest bonehead workout mistakes
http://www.baseballtrainingsecrets.com/articles/TheTop10BoneheadWorkoutMistakes.php
- no B.S. grip strength
http://www.baseballtrainingsecrets.com/articles/diamondsforearms.php
- The 7 deadly sins of Baseball- Specific Core Training
http://www.baseballtrainingsecrets.com/articles/7sinsbaseball.php
- Imbalances
http://www.baseballtrainingsecrets.com/articles/Imbalances.php


And probably one of the most important, read Baseball Strength Training -
The Truth part 1, 2, and 3

Here's the link to part one, you can get to 2 and 3 easily...

http://www.baseballtrainingsecrets.com/articles/baseball-strength-training.php


Also, check out Maxxtraining.com

Read this thread:
http://www.baseball-fever.com/showthread.php?t=72065

PM: John Doyle... (and some other people, let me get their exact names)

Read all of the posts buy the guys above... click on their names, then go to "see all posts by..."

I did John Doyle's for you...
http://www.baseball-fever.com/search.php?searchid=1355673

Hope that helped...

[Jon Doyle]

How old are you?

[jamesh23]

im 15 Jon, and if it matters more like 15 1/2 lol

[Jon Doyle]

I would suggest focuing on overall strength and not limiting it to one of two specialities. At your age you need a foundation of strength and that is only obtained by doing compound ground-based, multi-joint movements.