Bodybuilding Program for a Better Performance in Baseball
If you want to give your best performance, you have to start a bodybuilding program. This activity is not only to accumulate bigger musculature and eliminate fat, but also for increased performance in sports. A “must” for baseball players is to adopt detailed strength training program to improve their game! In baseball, bodybuilding training is also used not only as a means to increase strength but also to prevent injuries.
Here are a 5 day-to-day program and practice techniques for baseball players to improve their performance on the field:
DAY 1 – MONDAY – EXPLOSIVE LIFTING DAY:
Do 4 sets and 6 Hurdle Jumps; 3 sets of Dot Drills
These plyometric are beneficial for any athlete to develop awesome balance and explosive lifting technique. If you are not familiar with these exercises an excellent website will show you the techniques – www.exrx.net.
Do a set of 15 reps Barbell Bench; another set of 15 reps Front Barbell Squat; and a set of 15 reps Barbell Push Press.
Workout goal is to develop a dramatic technique for lifting while staying stable. It is a great way to strengthen shoulders that is essential to do powerful baseball swing. Lastly, you can develop a strong power by pushing the chest, shoulders and triceps with the barbell bench press.
Following the usual regimen practice from your coach, you can find a number of good exercises and techniques to practice. Follow thoroughly and you can improve your baseball success. First you have to do the walking lunges.
DAY 2 – TUESDAY – ACCESSORY LIFTING DAY
Do 1/2 mile Light Jog; then 2 sets of 12 Upright Barbell Rows; 3 sets of Bent over Barbell Rows; 3 sets of 12 Triceps Pushdowns With Rope or Straight Bar; 3 sets of 8 Lateral Dumbbell Raises and 3 sets of 12 Front Plate/ Dumbbell Raises
Today, the emphasis is placed on the upper body. A light jog gets your heart pumping. Weightlifting session should take between 45 minutes and an hour. Rest is an important aspect of training, and in order to grow and increase strength, you must allow your body plenty of rest. Call it quits when done and rest up before tomorrow.
DAY 3- WEDNESDAY- NON- LIFTING DAY
It is a practice day so you follow the usual practice regimen of your coach. You can find some useful exercises, and practical techniques to enhance your baseball IQ. The first activity is walking lunges between 20 and 50 yards, or whatever distance suits you best. Do these between 2 and 4 sets of Lunge Lunge and walking lunges.
After doing a running technique you are going to look at is high knee runs followed by Jumping jacks to develop awesome explosive technique. Do 3 sets of jumping jacks to tire you out, and feel the burn afterward.
DAY 4 – THURSDAY- EXPLOSIVE LIFTING DAY
Do 4 sets of 6 Hurdle Jumps; 3 sets of Dot Drills; 1 set of 15 reps Power Cleans; and 2 sets of 15 reps Barbell Jump Squats;
The idea of today’s workout is to increase strength and also to focus on endurance. The barbell jump squats are an interesting exercise. These are meant to be performed just like a regular barbell back squat, but you will jump at the top of the movement. Use a relatively light weight for this exercise, they are meant for speed and power, but not for usage of maximum weight. Lastly, the barbell jump shrugs will hit your upper back and traps well. Utilize shoulders and forearms to hold onto the weight. This is an all- around strength movement, meant for awesome acceleration in the power clean.
DAY 5 – FRIDAY- ACCESSORY LIFTING DAY
Do 4 sets of Hill Sprints. All you need is a hill. The idea here is to increase stabilization, speed and calf strength. If you can run speedily up a fairly high hill, then sprint from base to base, your exercise will be very exhilarating!
Do 3 sets of 12 reps of Leg Curls; 3 sets of 12 Barbell Bicep Curls; 3 sets of 8 reps of Dumbbell Tricep Extensions3 sets to failure of Hanging Leg Raises; 3 sets to failure of Hanging Leg Raises and 3 sets of 12 reps Dumbbell Chest Flyes. ;
Today’s workout objective is to hit muscles used in other exercises directly. The purpose is to isolate the muscle, which is what you usually aim not to do. But in order to strengthen the muscles, you lift explosively after hitting them directly for a few sets apiece to accelerate growth and gain strength.This workout should take you between 45 minutes and an hour.
If you are going to barbell bench press, take a few moments to warm-up your shoulders and triceps. Then, use a couple of light dumbbells and do a warm-up set of light flat presses. This will allow a great stretch in the muscles, and pump more blood into the muscle.
After 5 days, you can continue your body building by following the program from Monday to Friday.