Off-Season Baseball Strength Workout

Increase your strength (esp. upper body strength) in the baseball off-season. This is a full body workout hitting all major muscle groups every workout, 3 times per week.

Workout Summary

Increase Strength
Full Body
Intermediate
3
Barbell, Bodyweight, EZ Bar, Machines
Male & Female

Workout Description

This workout is designed to increase your strength (especially upper body strength) in the baseball off-season. The workout is a full body workout hitting all major muscle groups every workout, 3 times per week.

The biggest compound exercises are used for maximum muscle and strength gains. There's 10 exercises per workout so it should take you about 1 hour per session.

This workout should be completed 3 times per week with a minimum of 1 day in between workouts.

Daily Workout Schedule:

Full Body Routine - 3 Days Per Week
Legs
Exercise Sets Reps
Squat 3 12,10,10
Leg Curl 3 15,12,12
Leg Extension 3 15,12,12
Chest
Exercise Sets Reps
Barbell Bench Press 4 12,10,8,6
Triceps
Exercise Sets Reps
Lying Tricep Extension 3 10,8,8
Back
Exercise Sets Reps
Bent Over Barbell Row 4 15,12,10,8
Traps
Exercise Sets Reps
Dumbbell Shrugs 3 12,10,6
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 10,8,8
Forearms
Exercise Sets Reps
Barbell Wrist Curl 2 15
Abs
Exercise Sets Reps
Decline Sit Ups 3 20-25
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224 Comments+ Post Comment

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Posted Fri, 05/28/2010 - 07:35
Evan
Is it bad to do it in season I'm not playing very competetive baseball until the summer . This actually has worked I have increased my squat and barbell row.
Steven's picture
Posted Fri, 05/28/2010 - 07:41
Steven
You will have plenty of muscle soreness. Get plenty of rest and water, and make sure you're eating enough. I would try it for a week and see how it makes you feel. In the long run strength will help you in the sport so if this doesn't work for you, I would find a workout that does challenge you without draining you.
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Posted Tue, 06/15/2010 - 16:42
davidddd
How much weight should i use on this?
Steven's picture
Posted Tue, 06/15/2010 - 17:00
Steven
Use at much weight as you can for each stated rep range.
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Posted Sat, 06/19/2010 - 01:11
Kevin
Would a good example be something like the bench press: 5lbs for 12 reps 10lbs for 10 reps And so on or whatever my max weight is for the 12 rep set is my weight thruoghout? Thanks again!
Steven's picture
Posted Mon, 06/21/2010 - 08:50
Steven
Hi Kevin, You need to use as much weight as possible, using good form. This generally means that you stop your set when you think you might fail on the next rep.
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Posted Mon, 10/03/2011 - 23:43
Preston
Can I do this workout 4 times a week with cardio on the other three days?
Steven's picture
Posted Tue, 10/04/2011 - 13:54
Steven
Hi Preston, No, you want to perform this only 3 times per week on non-consecutive days.
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Posted Fri, 07/02/2010 - 23:35
tyler
how can you not bench more than 5 pounds 12 times?
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Posted Sat, 07/17/2010 - 09:48
Kevin
It was just an example! Next time I'll put 400lbs 12 times and 600lbs 10 times!!
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Posted Tue, 01/15/2013 - 20:47
Madison
Softball and Baseball players should not bench press anymore than 5 pounds anyways. It only adds to the wear and tear on our shoulders and rotator's cuffs.
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Posted Mon, 06/17/2013 - 19:46
Jake
thats actually not true madison. i am a baseball player and bench press about 140. my coach says that this is a perfect weight for someone my age and who plays the position i do. so techincally, baseball and softball players can and should bench more than 5 pounds.
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Posted Sat, 07/06/2013 - 19:22
Julian
Considering the bar weighs 40 pounds, it is impossible to only bench 5, and thus you have made up this information with no factual background. If you don't think that professional baseball players use bench presses, then I suppose you introduce yourself to google, but be careful, google is not romantic, and does not care if you're a girl, he will still tell you you're wrong.
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Posted Tue, 08/24/2010 - 13:30
Kevin
Can you squat without weight at your house? And can you do the biceps with free weights?
Steven's picture
Posted Tue, 08/24/2010 - 14:32
Steven
Hi Kevin, You can, but it won't help much for strength or muscle. For biceps, they should be performed with as much weight as possible. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
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Posted Fri, 07/02/2010 - 03:21
nick
is this okay for a soon to be 14 yr old to do in the off season? i workout 3 days a week with stuff simular to this, or should i minus the sets/reps a little for my age??
Steven's picture
Posted Sat, 07/03/2010 - 10:44
Steven
Hi Nick, You can perform this workout. Take some time to learn the exercises and good form, start with a few sets, and slowly add sets and weight.
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Posted Tue, 07/20/2010 - 19:41
Jake
Are there any alternate exercises for decline situps, leg curls and leg extensions?
Steven's picture
Posted Wed, 07/21/2010 - 13:18
Steven
Hi Jake, You could perform crunches, stiff leg deadlifts and dumbbell lunges.
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Posted Thu, 07/22/2010 - 07:05
Brad
I want to burn off excess fat that I have also. I am currently in the military but am going to play baseball at the college level in the fall. How much should my caloric intake be if I am wanting to gain strength but also lose the 10 to 15 pounds of excess weight I have While doing this exercise routine?
Steven's picture
Posted Fri, 07/23/2010 - 08:04
Steven
Hi Brad, It can be difficult to gain strength while cutting fat. My recommendation is to eat so that you don't lose more than 2 pounds per week. Start somewhere around 2500 calories per week and adjust as needed. here is an article that might help: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html
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Posted Sat, 07/31/2010 - 15:22
Bo
Heres my rountine dumbell bench press tricep extensions upright rows bicep curls shrugs rows calf raises shoulder press leg extensions hip abductors crunches I was wondering if this is a good full body workout for baseball and basketball and if it is good for strength and size?
Steven's picture
Posted Mon, 08/02/2010 - 10:19
Steven
Hi Bo, Most any muscle building routine will be effective as long as you push yourself and eat properly. Keep pushing for more reps and weight, and make sure you eat enough to grow. Here are a couple articles I recommend: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html https://www.muscleandstrength.com/articles/nutrition-for-beginners-part-I.html
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Posted Tue, 03/20/2012 - 11:20
Wiley
What if you are not in either of these sports, i need one for track and field (throwing part- javelin) i need to do Olympic lifts an such, but need to be lean and fast as well. I am just wondering what i should be looking into.
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Posted Thu, 08/05/2010 - 12:34
tidefan23
This may seem like a dumb question, but is it ok to substitute hack squats for regular squats? I don't always have a spotter when I work out and feel more comfortable with hack squats.
Steven's picture
Posted Fri, 08/06/2010 - 12:17
Steven
Hi Tidefan, Without a spotter, hack squats are a great choice.
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Posted Thu, 08/05/2010 - 19:26
Tyler
Hi I am 14 and I want to start these work out but was wondering if I should take pill or drink protein shake what do you recommend for healthy weight lose for pills
Steven's picture
Posted Fri, 08/06/2010 - 12:23
Steven
Hi Tyler, When lifting weights, you also need to eat properly or you won't make gains. Here are some good articles to help you get started: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html https://www.muscleandstrength.com/articles/nutrition-for-beginners-part-I.html Protein drinks definitely help you to get in your daily protein. They are also convenient and cost effective.
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Posted Thu, 08/19/2010 - 00:29
Brandon
is this workout good for results you will see in a month or two? And should i do this workout more than 3 times a week if necessary?
Steven's picture
Posted Thu, 08/19/2010 - 14:43
Steven
Hi Brandon, 3 workouts per week will be plenty. You can gain several pounds of muscle in a couple pounds if you eat big and train hard. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. Here is some articles on eating that might help: https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-muscle-while-minimizing-fat-gains.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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Posted Mon, 08/23/2010 - 22:13
Jarrad
Just a quick question... As you progress through a particular exercise during a session, should you be increasing weight for each of set or maintaining a constant weight? For example, if I'm doing the Dumbbell Shrugs, should it look like this? 12 reps @ 25 lbs 10 reps @ 30 lbs 6 reps @ 35 lbs Or this? ALL reps @ 35 lbs Thanks!
Steven's picture
Posted Tue, 08/24/2010 - 14:34
Steven
Hi Jarrad, I would recommend using the same weight for all sets on a specific exercise. Are you grow tired, you will not be able to perform as many reps during the next set. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
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Posted Tue, 08/24/2010 - 15:54
Jarrad
Sounds good. Thanks for the speedy reply!
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Posted Thu, 09/02/2010 - 01:24
Antonio 2-7-0
If I do band work for my elbow and shoulders everyday for my pitching arm and lift 3 days, will I not gain muscle?Do I need to give rest between my lifting days?
Steven's picture
Posted Fri, 09/03/2010 - 13:08
Steven
Hi Antonio, You will be fine as long as your muscle building diet is solid. Here are a couple articles that might help: https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-muscle-while-minimizing-fat-gains.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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Posted Tue, 09/14/2010 - 22:22
bryan
Should i do cardio also during a off season training even if i do this program ?
Steven's picture
Posted Thu, 09/16/2010 - 09:26
Steven
Hi Bryan, You could perform cardio for general health and fitness 3 to 4 times a week.
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Posted Tue, 09/21/2010 - 20:21
Nick
I am a 14 year old and at my high school the coach just has us running is that good, because i am thinking about doin excersises and stuff at home and wanting to go to a gym
Steven's picture
Posted Wed, 09/22/2010 - 13:04
Steven
Hi Nick, Weight training dramatically improved my running speed, throwing arm and batting power. I would definitely consider lifting weights.
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Posted Mon, 09/27/2010 - 00:13
Nick
yea befor that he had us do a boot camp but we stopped because we were messing up the feild but this is what we did. 1.throw a 16 inch tire to 50 yards and push it back. 3 times in 5 minutes 2.hit a tractor tire with a sledge hammer for 5 minutes 3.walk with sand bangs from foul pole to foul pole for 5 minutes 4.run with sleds that held 45 pound weights for 5 minutes 5.pull in fireman waterhose and run with it for 50 yards 3 times in 5 minutes And we did this al;l in my 8th period at my highschool and I'm a freshman
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Posted Wed, 09/22/2010 - 09:33
Max
what if u wanted to throw. would u throw on a workout day and use that as the workout for that day or would u throw on an off day?
Steven's picture
Posted Wed, 09/22/2010 - 13:05
Steven
Hi Max, I would probably recommend asking that question on the forum. http://www.muscleandstrength.com/forum/
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Posted Tue, 09/28/2010 - 00:14
William
Max I played baseball in college and you throw every day regardless of whether or not you are going to lift. we used to have 2 a day practices off season 6am running and workouts after class. The workout shown here is a great place to start for a position player who is looking to build mass to gain strength. You MUST stretch before and after each individual workout. If you want to find more suggestions ask your coach to find a workout program from a local college program that will get you guys in condition for season. He will attend regional meetings and have access to some information, and if he does manage to get a hold of the coach you will already have an in for recruiting for college
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Posted Sun, 10/10/2010 - 01:12
Dee Lawton
Would you recommend a full body workout over spliting up the muscle groups on different days?
Steven's picture
Posted Thu, 10/14/2010 - 09:20
Steven
Hi Dee, Have you ever lifted before? Either type of workout is ok, but the problem with splits is that people have a tendency to split up bodyparts too much and spend 5-6 days a week in the gym. If you do a split, use a 3-4 week version. If you are new to lifting, I would run a simple fullbody for a while. You're body is ready to add muscle, and there will be no need to get complicated.
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Posted Mon, 10/18/2010 - 21:58
steve cohen
hi i'm 14. I've lifted before but i was just wondering if squats might stunt my growth. If u have any alternative workouts that would be great
Steven's picture
Posted Wed, 10/20/2010 - 12:48
Steven
Hi Steve, Squats will not stunt your growth. They are considered the best exercise for increasing muscle and strength.
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Posted Tue, 11/02/2010 - 14:08
austin
What do you recommend for running? not just lifting
Steven's picture
Posted Fri, 11/05/2010 - 12:39
Steven
Hi Austin, That depends on your goals. I might suggest running 3-4 times per week, and possible include some sprint interval training - periods where you run all out for 10-30 seconds, and then go back to jogging at normal speed.
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Posted Wed, 11/03/2010 - 22:20
Jarrad
Hey, I just wanted to stop back in and say that I am very pleased with the progress I've been making with this workout. I've been doing it since the end of August and my wife has really noticed a difference! I've had a hard time gaining weight throughout my life, but since starting this workout along with a post-workout protein shake and increased calorie intake, I've gained 5 lbs and my upper body is definitely changing. I recommend this workout to any player looking to prepare themselves for next season...and that's coming from a JV baseball coach and lifelong player. Can't wait to get to the cage to see how it's affected my bat speed!

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