I am currently 14 years old and I have a gym membership. I have this gym membership for one reason, to workout for baseball season. I have been going these past few weeks doing fully body workouts. Many people say it’s good to focus and specific body parts while going to the gym. I was hoping that someone with a well-known background of baseball to possibly give me a workout schedule to perform while at the gym.
My main positions are pitcher and 3rd base. I was hoping to increase arm strength and get stronger legs.
Also be stronger for hitting.
Yeah, sorry, the person who said leg curls is a big nono, as are about every machine unless you’re doing rehab. The reason being because it will not transfer over onto the ball field because it doesn’t stimulate the body the same way it would if you were doing anything baseball-related.
Follow this, http://answers.yahoo.com/question/index;_ylt=AmsFum29zRfMcyiJOZiQOjHty6IX;_ylv=3?qid=20080225182944AALfEgZ&show=7#profile-info-wioxLD6baa%29., except I’d bump up the RM to 60-80%
As for the workouts themselves, you should go find a trainer at the gym and just ask for some tips, because without seeing you and perhaps any imbalances you have, it’s a shot in the dark, but here you go:
Monday:
Front Squat
Dumbell Shoulder Press
Pull Ups
Dumbbell bench
Bent over rows
Core stuff
Tuesday:
Running
Wednesday:
Power Cleans
Jumps Squats
Dumbbell shoulder press
Dumbbell bench
Core Stuff
Thursday:
Running
Friday:
1-legged squats
Deadlift
Dumbbell bench
Pull-ups
Reverse Flys
Core Stuff
You’re right in doing full-body workouts. However, if you FIRST start working out, you want to just do a general workout to workout every group for 4-7 weeks, and then start the specific workouts above that will really help transfer over to the baseball field. You can do some isolation lifts, but mainly, you want the whole body involved, or more than a couple parts, because that’s what happens in baseball, there’s never any isolation, the body has to work as a whole.
Edited: As for the person who said long-toss, that’s a big no-no as well. http://blogs.myspace.com/index.cfm?fuseaction=blog.view&friendId=7805352&blogId=484814668
#1 by freefro94 on February 6, 2010 - 9:02 am
I’m 15 and I play as well and I basically workout the majority of my body. I workout out my calves, thighs, quads, FOREARMS, lats, chest, and some biceps. You don’t really need biceps for baseball but you don’t want to have saggy biceps so keep those decently toned. Reps wise, do high reps with low weight. Make sure do get some running, plyometrics, and stretching in. Good luck!
References :
9 years of playing
#2 by shintalka on February 6, 2010 - 9:14 am
Well 1 day: Do arms, like a bit of bicepts/triceps, but mainly fore arms, and add some core workouts in.
Then do legs, quads, calves, hamstings.
Keep switching off days, to give your muscles some rest, that is when they grow and get bigger.
Also, when you get on the field, do long toss for arm. That will increase your arm strength the most, and core/legs, will also help it alot.
References :
#3 by Craiger on February 6, 2010 - 9:46 am
For pitchers you need to do something called "cross symmetry training". It works mostly with your shoulders and back muscles. You need resistence bands to do them. It works everything benching dosent. Also with benching, DONT GO ALL THE WAY DOWN TO YOUR CHEST!!! Doing that messes up your rotator cuff and damages the shoulder. Do towel benches instead. Since most of the power of a pitch comes from your legs, leg extensions and leg curls are awesome. Running never hurt either. And the two most important rules: 1.) PRACTICE PRACTICE PRACTICE! Long-toss works great. 2.) Dont throw crap at 14. Im 15 and playing high-school ball, as a pitcher i dont throw more than 1 breaking ball (slider, in my case) per batter. Let your arm develop more before you do that stuff. You shouldn’t throw those till you’re about 16/17. Hope it helps.
References :
Arizona State University "All-Nine Baseball Academy" camps (two years).
#4 by XFactor on February 6, 2010 - 10:14 am
Yeah, sorry, the person who said leg curls is a big nono, as are about every machine unless you’re doing rehab. The reason being because it will not transfer over onto the ball field because it doesn’t stimulate the body the same way it would if you were doing anything baseball-related.
Follow this, http://answers.yahoo.com/question/index;_ylt=AmsFum29zRfMcyiJOZiQOjHty6IX;_ylv=3?qid=20080225182944AALfEgZ&show=7#profile-info-wioxLD6baa%29., except I’d bump up the RM to 60-80%
As for the workouts themselves, you should go find a trainer at the gym and just ask for some tips, because without seeing you and perhaps any imbalances you have, it’s a shot in the dark, but here you go:
Monday:
Front Squat
Dumbell Shoulder Press
Pull Ups
Dumbbell bench
Bent over rows
Core stuff
Tuesday:
Running
Wednesday:
Power Cleans
Jumps Squats
Dumbbell shoulder press
Dumbbell bench
Core Stuff
Thursday:
Running
Friday:
1-legged squats
Deadlift
Dumbbell bench
Pull-ups
Reverse Flys
Core Stuff
You’re right in doing full-body workouts. However, if you FIRST start working out, you want to just do a general workout to workout every group for 4-7 weeks, and then start the specific workouts above that will really help transfer over to the baseball field. You can do some isolation lifts, but mainly, you want the whole body involved, or more than a couple parts, because that’s what happens in baseball, there’s never any isolation, the body has to work as a whole.
Edited: As for the person who said long-toss, that’s a big no-no as well. http://blogs.myspace.com/index.cfm?fuseaction=blog.view&friendId=7805352&blogId=484814668
References :
Legion pitching coach and instructor