JefitTeam

Feb 11th 2013

TRY IT OUT

DOWNLOAD

Advanced Baseball Training

DOWNLOADS/VIEWS: 222/14256

RATING: 60 (FROM 34 JEFIT MEMBERS)

12 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is the advanced baseball training routine designed for those who play baseball and looking for either an off-season/seasonal strength training and endurance routine.

It is a 6 day workout with splits throughout the weekdays. Various body parts are trained in the morning along with cardio, then touch up exercises are performed in the afternoon.

With this routine you aren't performing major bulking or heavy lifting exercises such as the bench press, barbell deadlift or squat. This will only weigh down the body and won't help you achieve the results you are looking for.

The main focus of this routine is to build overall strength in the muscles to help increase power when hitting the baseball as well as strengthening the muscles for throwing the baseball.

Cardio and stamina exercises have been thrown into the routine to help keep the body lean and allow for better running in the field and on the base paths.

*** Notes : It is important for baseball players to stretch appropriately before each exercise day performed, especially before any cardio or baseball training. I.e Hitting, throwing or taking ground balls.

For those using this routine, do NOT use this as a bulking routine, it is more for building strength and endurance.

The key for any baseball player is to have the power to hit the baseball and stamina to run the base paths and in the outfield.

Afternoon Shoulder/Core Training 6 exercises, 16 mins

Smith Machine Shrug	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Barbell Up Right Row	3x12 reps	rest: 60s
Crunches	3x14 reps	rest: 60s
Exercise Ball Crunch	3x14 reps	rest: 60s
Jump Rope	0x0 reps • 240s	rest: 20s

Morning Chest/Bicep Training 8 exercises, 19 mins

Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Alternate Bicep Curl	3x12 reps	rest: 60s
Alternate Hammer Curl	3x12 reps	rest: 60s
Treadmill Running	0x0 reps • 300s	rest: 30s
Walking	0x0 reps • 300s	rest: 5s

Afternoon Bicep/Forearm/Core Training 6 exercises, 18 mins

Reverse Preacher Curl	3x12 reps	rest: 60s
Barbell Behind The Back Wrist Curl	3x12 reps	rest: 60s
One Arm Seated Dumbbell Wrist Curl	3x12 reps	rest: 60s
Plate Pinch	3x14 reps	rest: 60s
Back Extensions - Hyperextensions	3x12 reps	rest: 60s
Side to Side Box Shuffle	2x0 reps	rest: 60s

Morning Back/Triceps Training 7 exercises, 19 mins

Reverse Grip Lat Pull Down	3x12 reps	rest: 60s
One Arm Dumbbell Row	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Cable Triceps Pushdown	3x12 reps	rest: 60s
Cable Rope Overhead Triceps Extension	3x12 reps	rest: 60s
Cable Tricep Kickback	3x12 reps	rest: 60s
Elliptical Training	0x0 reps • 900m	rest: 30s

Afternoon Shoulder/Core Training 5 exercises, 16 mins

Dumbbell Shoulder Press	3x12 reps	rest: 60s
Seated Front Dumbbell Hammer Raises	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Bent Over Dumbbell Reverse Fly	3x12 reps	rest: 60s
Cable Russian Twists	3x12 reps	rest: 60s

Morning Leg Training 10 exercises, 26 mins

Leg Press	3x12 reps	rest: 60s
Smith Machine Squat	3x12 reps	rest: 60s
Dumbbell Stiff Leg Deadlift	3x12 reps	rest: 60s
Leg Extensions	3x12 reps	rest: 60s
Seated Leg Curl	3x12 reps	rest: 60s
Thigh Abductor	3x12 reps	rest: 60s
Thigh Adductor	3x12 reps	rest: 60s
Standing Calf Raises	3x12 reps	rest: 60s
Treadmill Running	0x0 reps • 480m	rest: 30s
Walking	0x0 reps • 300m	rest: 5s

Afternoon Shoulder/Core Training 6 exercises, 18 mins

Smith Machine Shrug	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Upright Row	3x12 reps	rest: 60s
Crunches	3x12 reps	rest: 60s
Exercise Ball Medicine Ball Throw	3x12 reps	rest: 60s
Side to Side Box Shuffle	2x0 reps	rest: 60s

Morning Chest/Bicep Training 8 exercises, 22 mins

Machine Decline Chest Press	3x12 reps	rest: 60s
Machine Incline Chest Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Alternate Bicep Curl	3x12 reps	rest: 60s
Alternate Seated Hammer Curl	3x12 reps	rest: 60s
High Cable Curl	3x12 reps	rest: 60s
Elliptical Training	0x0 reps • 1200m	rest: 30s

Morning Tricep/Core Training 7 exercises, 16 mins

Cable Triceps Pushdown	3x12 reps	rest: 60s
Triceps Pushdown - Rope	3x12 reps	rest: 60s
Cable One Arm Tricep Extension	3x12 reps	rest: 60s
Alternate Bent Over Dumbbell Kickback	3x12 reps	rest: 60s
Push Up	3x16 reps	rest: 60s
Treadmill Running	0x0 reps • 360m	rest: 25s
Walking	0x0 reps • 360m	rest: 5s

Afternoon Shoulder/Core Training 6 exercises, 16 mins

Dumbbell Front Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Bent Over Dumbbell Reverse Fly	3x12 reps	rest: 60s
External Rotation	3x12 reps	rest: 60s
Cable Russian Twists	3x12 reps	rest: 60s
Jump Rope	0x0 reps • 300s	rest: 20s

Morning Leg Training 6 exercises, 19 mins

Smith Machine Squat	3x12 reps	rest: 60s
Sumo Deadlift	3x12 reps	rest: 60s
Leg Extensions	3x12 reps	rest: 60s
Seated Leg Curl	3x12 reps	rest: 60s
Standing Barbell Calf Raise	3x12 reps	rest: 60s
Seated Calf Raise	3x12 reps	rest: 60s