5 Baseball Weight Training Programs Everyone Should Check Out


Whether you are a beginner or professional baseball player, it is a good idea to consider starting a weight-training program. Many sports training programs are divided up into different periods throughout the year, with each section focusing on a particular area of fitness. 

Many professional sportspeople recommend utilizing weight training if you are looking to become better in your sport, and this is no different in baseball. It is important to consider a weight-training program that gets successively more difficult so that you continue to challenge yourself and your body. 

It is thus helpful to consider looking for a weight-training program that covers the duration of a year so that you can track your progress and improvement over the course of a year’s weight training. Continue reading for 5 Baseball weight-training programs that everyone should check out. 

Baseball Weight Training Program Splits

There are a number of ways a baseball training program could be split over the course of a year. It is also important to take into account season cut-offs as per the American baseball season. Below is a possible program outline. 

Preseason 1: January to February (Early)

In this period, baseball players are getting ready for the season ahead and after a break, are starting to rebuild momentum. It can sometimes be difficult to get back into training after a time away, so this period is extremely important. 

Here the focus will be placed on building muscle strength, endurance, and weight. It is important that players focus during this period on laying a good foundation for the season ahead, it is thus one of the most important parts of the weight-training program. 

Preseason 2: March to April (Late) 

During the late preseason period, players are getting ready for the beginning of the season and are preparing for their trials. To be sufficiently ready for pre-season trials, it is important that players put all of their effort into building as much strength and power as possible. 

Mid-Season: May to September

In the course of the season players need to put their focus into maintaining their functionality for the competition. It is important that players do what they can to maintain the strength that they built up during the pre-season period. 

Post-season: October-December

After the season is finished, players can take some time to relax and recover after the intense season, however, it is also important that they stay active so as not to lose their fitness. Losing strength at this time could hinder the next season. 

The emphasis during this period is placed on resting and recovering while maintaining some light physical activity. Rather than doing heavy weights at this time, players should focus on doing light weight work or cardio activity. 

It is usually a good idea that players take at least a few weeks off from heavy weight training so that their body can fully recover and be prepared for the season ahead. When the next season comes closer, they can start heavy lifting again. 

Specific Training Routines

In a more general training routine, there is usually space for a focus on a more specific role within the sport that you are training for. It is useful to cater your own routine to something that suits your own role within your team. 

If you have a specific role within your sport, it is likely that that role requires specific strengths and physical advantages. To gain an advantage over your opposition, specifying your training routine to your own individual needs is recommended. 

It is useful to look at the differences between various players within a team and to identify the different strengths that they require on the field. One player may need to heighten their speed and fitness, while the other may need to focus on their strength and overall power. 

1. Baseball Weight Training Program for Shoulder and Arm Strength

When playing baseball, your arm and shoulder strength are usually one of the most important things, despite the position that you play in. It is important that you strengthen and grow your arm and shoulder at the same time. 

It is also of huge importance that you place focus on protecting your shoulder and arm through training so as to prevent any injuries on the field. Possesing strength and ability are no advantage if you find yourself injured after the first game of the season. 

It is important that you take your time when building up the weight that you are doing with your arms and shoulders, so as to allow your muscle to grow and prevent any injuries from occuring in the gym. Even if you are a beginner baseball player, protecting your arm is an important thing to bear in mind. 

Taking care of your body in the gym and on the field is so important to ensure that you can play the game that you love for as long as possible. Preventing injuries is one of the most vital things when it comes to weight training for sport. 

If you are a pitcher, it is likely that you need to build up your arm and shoulder strength and power as well as placing the focus on your balance and rotation ability. Pitchers also need to place focus on building up their rotator cuff muscles to prevent injuries or pain when playing.

If you are a catcher, lower leg or squatting exercises will be more important. Hitters need to place most of their emphasis on strength and power, while staying physically active too. The program below is suitable for beginners as well as serious baseball players. 

Focus: Focus on arm and shoulder strength 

Weight: Ensure that your weights are not too heavy to cause a potential arm or shoulder injury

Sets/ Reps: Keep your sets between 3-4 and repetition between 12-15

Rest: Between sets ensure that you rest for 30 seconds

Exercises: Rotator cuff external/internation rotation, extension, and abduction

2. Off-Season Program

If you are looking for a tailored baseball weight training program for the off-season, this could be the one for you. Training during the off-season is important to maintain your strength and cardiovascular fitness so that you are ready to begin the next season. 

It is important to take some time to rest and relax so that your body and muscles are recovered after the long season, however, it is important that you keep up some amount of light weight activity during this period too. 

Remember to avoid lifting too heavy and causing an injury. Identify a weight range that is difficult for the final reps of every set. It is important if you are not sure, that you begin with a light weight and work up to something heavier. 

As you get stronger you can increase the weight, but it is important that you avoid rushing the process and causing an injury. During this period, don’t push for failure at the end of the set, you want to be tired, but don’t push to do the maximum weight possible. 

Make sure to protect your shoulder during this phase of training, build up its strength too so that it is protected during the season. If you notice any pain in any muscle area it is important that you stop straight away and speak to a doctor before continuing. 

It is important to use this time to rest and relax. Focus on recovering both mentally and physically after a long and hard season. Make sure that you don’t lose all of your fitness and continue to stay fit by engaging in light cardiovascular activity. 

It will be soon time to start the season again so make sure that you use this period wisely. You will thank yourself when you are in the middle of the next season!

Focus: Focus on a mix of strength, power, and cardiovascular activity 

Weight: Ensure that your weights are difficult, but not too heavy 

Sets/ Reps: Keep your sets between 3-5 and repetition between 6-8

Rest: Between sets ensure that you rest for 60 seconds

Addition: Include rotator cuff exercises to strengthen this area

Exercises: Barbell or dumbbell squat; Bench press; Deadlift; Bicep curls; Tricep extension; Pull ups

3. Pre-Season 

Your pre-season training program should take into account whether you have taken on a weights training program before or not. If you have endured a season of weight training, it may be necessary to take a different approach. 

During the pre-season period, it is important to use a program that utilizes all of your muscles, so that you can successfully prepare for the upcoming season. Those who have not completed a weight-training program previously need to make sure to build up slowly before they use heavier weights. 

If you have not used weights before, it is vital that you start with a lighter weight that feels comfortable and build up to heavy weights slowly. Moving from a light to a heavy weight too quickly could cause an injury and ruin your hopes for the season ahead. 

In sports such as baseball, where one side of the body is often used more than the other, weak muscles can appear and become potential injury worries. It is important to balance your weight training so that all muscle areas are covered. 

Focus: Focus on a mix of strength, power, and cardiovascular activity 

Weight: Ensure that your weights are not too heavy to cause a potential injury

Sets/ Reps: Keep your sets between 2-4 and repetition between 12-15

Rest: Between sets ensure that you rest between 30 and 60 seconds

Addition: Include rotator cuff exercises to strengthen this area

Exercises: Barbell or dumbbell squat; Bench press; Deadlift; Bicep curls; Tricep extension; Seated cable row; Lat pulldown

4. Late Preseason

During this phase of training, focus on building up your strength so that you are ready for the upcoming season. You have already built up a good base level of strength during your early training, and now you are ready to start lifting heavier weights. 

You can begin to build up your muscle size and strength during this period by increasing the weight load. Building strength and power are important during this part of the pre-season so that you are ready in time for trials. 

It is important to build up your power so that you can move heavy loads quickly so that you can maintain both strength and speed on the field. Alter the weight to ensure that the final reps are difficult but don’t push for failure. 

Focus: Strength and power

Reps: 4-6

Sets: 3-5 

Reps: 2 minutes between sets

Exercises: Squat; Bench press; Deadlift; Lat pulldown; Pull ups

5. Mid-Season

In this period the focus for players will be on maintaining the strength and power that you built up during the pre-season. It is also important that every few weeks, you take a week off to ensure recovery for games. 

Do two weight training sessions every week to ensure to maintain your strength and power. Make sure to take at least one to two days between each weight-training session or game. It is important that you allow yourself to recover properly so that you are rested for games. 

Make sure that you are rested after each repetition so that you are not pushing yourself too much. Remember, during this period, your focus should just be on maintenance rather than building up strength and muscle.

However, it is important that you push yourself somewhat so that you can continue to lift heavy weights until the end of the season, otherwise you may lose some of the strength that you built up pre-season. 

Focus: Maintenance of strength and power

Reps: 8-10

Sets: 4-5

Rest: 30 to 60 seconds

Exercises: Squats; Deadlift; Bicep curls; Extension; Pull up; Push ups

To sum up… 

Whether you are a beginner or a more seasoned baseball player, a weight-training program can help you take your game to the next level!

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