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Baseball Strength

 mbrTrainingPrograms

  • weightroombbSmall Baseball strength training is NOT about gaining size.
  • bbSmall Too much size reduces range of motion, restricts quickness & agility, and interferes with baseball skills.
  • bbSmall The main priority for baseball players is to develop strength & convert those gains into power.
  • bbSmall It's important to remember that bigger muscles are NOT necessarily more powerful muscles.
  • bbSmall Train multi-joint movements, not muscles.
  • bbSmall Train movement skills before baseball-specific skills.
  • bbSmall Train core strength before leg or arm strength.
  • bbSmall Train small muscles before big muscles.
 

TheBBR Total-Body / Combination Strength Programs


Dumbbell (DB) / Combo-Movement Program

 

 

 

 

 

 

 

 

 
* Choose (1) or (2) Exercises from each Group.      
* Perform specified number of Sets & Reps.      
* Rest 1-2 minutes between Sets.
  Week #1 & 2
Week #3 & 4
Week #5 & 6
Week #7 & 8












Group I SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Squat / Both-Arm DB-Curl & Press Squat / Both-Arm DB-Curl & Press 2 12
2 15
3 10
4 8
Strength :: Squat / Single-Arm DB-Curl & Press Squat / Single-Arm DB-Curl & Press










Strength :: SB Wall-Squat / Both-Arm DB-Curl & Press SB Wall-Squat / Both-Arm DB-Curl & Press










Strength :: SB Wall-Squat / Single-Arm DB-Curl & Press SB Wall-Squat  / Single-Arm DB-Curl & Press






















Group II SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Alternating-Lunge / Both-Arm DB-Curl & Press Alternating-Lunge / Both-Arm DB-Curl & Press 2 12
2 15
3 10
4 8
Strength :: Alternating-Lunge / Single-Arm DB-Curl & Press Alternating-Lunge / Single-Arm DB-Curl & Press










Strength :: Alt-Lunge / DB-Reach / Row / Press Alt-Lunge / Both-Arm DB-Reach / Row / Press





















Group III SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Step-Up / Both-Arm DB-Curl & Press Step-Up / Both-Arm DB-Curl & Press 2 12
2 15
3 10
4 8
Strength :: Step-Up w/ DB Trunk-Rotation Step-Up w/ DB Trunk-Rotation






















Group IV SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Single-Leg / Both-Arm DB-RDL / Curl & Press Single-Leg / Both-Arm DB-RDL / Curl & Press 2 12
2 15
3 10
4 8



Cable / Combo-Movement Strength Program






















* Choose (1) to (2) Exercises from each Group.        
* Perform specified number of Sets & Reps.        
* Rest 1-2 minutes between Sets.

Week #1 & 2
Week #3 & 4
Week #5 & 6
Week #7 & 8












*Group I SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Squat / Single-Arm Cable Chest-Press Squat / Single-Arm Cable Chest-Press 2 12
2 15
3 10
4 8
Strength :: Squat / Single-Arm Cable Incline Chest-Press Squat / Single-Arm Cable Incline Chest-Press






















*Group II SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Squat / Single-Arm Cable-Pul (High-to-Low) Squat / Single-Arm Cable-Pull (High-to-Low) 2 12
2 15
3 10
4 8
Strength :: Squat / Single-Arm Cable-Pull(Level) Squat / Single-Arm Cable-Pull (Level)










Strength :: Squat / Single-Arm Cable-Pull (Low-to-High) Squat / Single-Arm Cable-Pull (Low-to-High)






















*Group III SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Squat / Single-Arm Cable-Curl & Press Squat / Single-Arm Cable-Curl & Press 2 12
2 15
3 10
4 8












*Group IV SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Squat / Cable Trunk-Rotation Squat / Cable Trunk-Rotation 2 12
2 15
3 10
4 8



Tubing / Combo-Movement Program

 

 

 

 

 

 

 

 

 

 
* Choose (1) or (2) Exercises per Group.        
* Perform specified number of Sets & Reps.    
* Rest 1 minute between Sets.
Week #1 & 2
Week #3 & 4
Week #5 & 6
Week #7 & 8












Group I SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Squat / Both-Arm Tubing Chest-Press Squat / Both-Arm Tubing Chest-Press 1 15
2 12
2 15
3 12
Strength :: Squat / Both-Arm Tubing Incline Chest-Press Squat / Both-Arm Tubing Incline Chest-Press










Strength :: Squat / Single-Arm Tubing Chest-Press Squat / Single-Arm Tubing Chest-Press










Strength :: Squat / Single-Arm Tubing Incline Chest-Press Squat / Single-Arm Tubing Incline Chest-Press






















Group II SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Squat / Both-Arm Tubing-Pull (High-to-Low) Squat / Both-Arm Tubing-Pull (High-to-Low) 1 15
2 12
2 15
3 12
Strength :: Squat / Both-Arm Tubing-Pull (Level) Squat / Both-Arm Tubing-Pull (Level)










Strength :: Squat / Both-Arm Tubing-Pull (Low-to-High) Squat / Both-Arm Tubing-Pull (Low-to-High)










Strength :: Squat / Single-Arm Tubing-Pull(High-to-Low) Squat / Single-Arm Tubing-Pull (High-to-Low)










Strength :: Squat / Single-Arm Tubing-Pull(Level) Squat / Single-Arm Tubing-Pull (Level)










Strength :: Squat / Single-Arm Tubing-Pull (Low-to-High) Squat / Single-Arm Tubing-Pull (Low-to-High)






















Group III SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Squat / Both-Arm Tubing-Curl & Press Squat / Both-Arm Tubing-Curl & Press 1 15
2 12
2 15
3 12
Strength :: Squat / Single-Arm Tubing-Curl & Press Squat / Single-Arm Tubing-Curl & Press









 










Group IV SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Squat / Tubing Trunk-Rotation Squat / Tubing Trunk-Rotation 1 15
2 12
2 15
3 12



Medicine-Ball (MB) / Combo-Movement Program 




















* Choose (1) or (2) Exercises from each Group.      
* Perform specified number of Sets & Reps.      
* Rest 1 minute between Sets.

Week #1 & 2  
Week #3 & 4
Week #5 & 6
Week #7 & 8












*Group I SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Squat w/ MB Overhead-Press Squat w/ MB Overhead-Press 2 10E
2 15E
3 10E
3 15E
Strength :: Squat w/ MB Overhead-to-Front Squat w/ MB Overhead-to-Front






















*Group II SETS REPS
SETS REPS
SETS REPS
SETS REPS
Strength :: Alternating-Lunge w/ MB Overhead-Press Alternating-Lunge w/ MB Overhead-Press 2 10E
2 15E
3 10E
3 15E
Strength :: Alternating Reverse-Lunge w/ MB Overhead-Press Alternating Reverse-Lunge w/ MB Overhead-Press










Strength :: Walking-Lunge w/ MB Overhead-Press Walking-Lunge w/ MB Overhead-Press










Strength :: Walking Reverse-Lunge w/ MB Overhead-Press Walking Reverse-Lunge w/ MB Overhead-Press