For baseball players, there are two workouts. The first is the on-season workout, the second, off-season. Off-season is naturally more intense and difficult because you are attempting to get stronger in certain areas for the next season and you don't have to worry about soreness interupting your performance on the field. The on-season workout is just to maintain what you've built without getting in the way of your game. You shouldn't lift until complete failure on these sets. If you're supposed to do 12 repetitions, pick a weight you can do 13 and stop at 12. If you can do 14, bump the weight. It may take a couple of weeks to find the weights that you can handle. But like always, never sacrifice the form of your exercise for the weight that you're moving. Pick the weights you can handle and increase every time you can. You'll never get stronger by lifting weights that your body is easily capable of handling.





ON-SEASON BASEBALL
DAYWORKOUT
MondayLower Body
TuesdayUpper Body
WednesdayRest
ThursdayLower Body
FridayUpper Body
SaturdayRest
SundayRest


Lower Body:
Leg Press: 10. 10. 10.
Squats: 12. 12.
Standing Calf Raises: 20. 20. 20.
Seated 90 degree Calf Raises 15. 15.
Leg Curls: 12. 12. 12. 12.
Hanging Knee Raises: 15. 15.
Rope Crunches: 40.


Upper Body:
Rotator Cuff: 20,20. 20,20. 20,20. 20,20.
Pull Ups: X. X.
Tricep Overhead Rope Extensions: 18. 15. 15.
Tricep Pressdowns: 15. 12. 12.
Bent Over Rear Shoulder DB Raises: 15. 15. 15. 15.
Behind Back Barbell Forearm Curls: 20. 20. 20.
Rope Side Extention Turns (top to bottom): 20,20. 20,20.
Rope Crunches: 40.







OFF-SEASON BASEBALL
DAYWORKOUT
MondayQuads/Hamstrings/Calves
TuesdayBack/Chest/Shoulders
WednesdayRest
ThursdayQuads/Hamstrings/Calves
FridayBiceps/Triceps
SaturdayRest
SundayRest


Monday:
Behind Back Barbell Forearm Curls: 20. 20.
Leg Extentions warm up: 15. 12. 10.
Squats: 12. 12. 10. 10. 15.
Standing Calf Raises: 25. 15. 10. 20.
Leg Curls: 12. 12. 10. 8. 12.
Rope Crunches: 40.


Tuesday:
Rotator Cuff Work: 20,20. 20,20. 20,20.
Pull Ups: X. X.
Lat Pull Downs: 10. 10. 10.(heavy)
Cable Crossovers: 12. 12. 12.
Flat DB Press: 10. 10.(heavy)
Bent Over Rear Shoulder DB Laterals: 12. 12. 12. 12. 12.
DB Laterals: 10. 10.
DB Anterior Raises: 10. 10.
Rope Side Extention Turns (top to bottom): 20,20. 20,20.


Thursday:
Behind Back Barbell Forearm Curls: 20. 20. 20.
Leg Curls: 15. 12. 10. 10.
Squats: 12. 12. 12.
Leg Press: 12. 12. 12.
Seated 90 Degree Calf Raises: 20. 20. 20.
Behind Back Barbell Forearm Curls: 20. 20.
Rope Side Extention Turns (top to bottom): 20,20. 20,20.


Friday:
Rotator Cuff Work: 20,20. 20,20. 20,20.
Dips: X. X. X.
Tricep Pressdowns: 15. 15. 15.
French Press: 12. 12. 12.
Tricep Overhead Extensions: 15. 15. 15.
(optional)Preacher Curls: 10. 10. 10.
(optional)Standing Barbell Curls: 10. 10. 10.
Behind Back Barbell Forearm Curls: 20. 20.
Hanging Knee Raises: X. X. X.