Baseball Push-Pull Strength Training

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RATING: 59 (FROM 47 JEFIT MEMBERS)

8 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a push-pull strength training routine for baseball players that helps create a symmetrical physique and prevent an individual from injuring themselves.

With this routine you will perform the first 2 exercises as a super-set, followed by the next two as a superset with 45 rest period and the final two exercises as a superset.

After you have completed all 3 supersets, you will repeat the workout day as a circuit 2 more times.

Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise.

There is a warmup routine before the actual routine where you will perform 2 sets of as many repetitions for each exercise. This will help loosen up the muscles for the push-pull superset circuit that you are about to perform.

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.

*** 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.

You can throw cardio into this routine on any of the exercise days, or on a rest/off day.

Warm-Up 4 exercises, 10 mins

Arm Circles	2x0 reps	rest: 30s
Push Up	2x0 reps	rest: 30s
Bodyweight Lunge	2x0 reps	rest: 30s
Sit Squat	2x0 reps	rest: 30s

Workout 18 exercises, 55 mins

Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s
Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s
Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s

Warm-Up 4 exercises, 10 mins

Arm Circles	2x0 reps	rest: 30s
Push Up	2x0 reps	rest: 30s
Bodyweight Lunge	2x0 reps	rest: 30s
Sit Squat	2x0 reps	rest: 30s

Workout 18 exercises, 55 mins

Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s
Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s
Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s

Warm-Up 4 exercises, 10 mins

Arm Circles	2x0 reps	rest: 30s
Push Up	2x0 reps	rest: 30s
Bodyweight Lunge	2x0 reps	rest: 30s
Sit Squat	2x0 reps	rest: 30s

Workout 18 exercises, 55 mins

Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s
Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s
Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s

Warm-Up 4 exercises, 10 mins

Arm Circles	2x0 reps	rest: 30s
Push Up	2x0 reps	rest: 30s
Bodyweight Lunge	2x0 reps	rest: 30s
Sit Squat	2x0 reps	rest: 30s

Workout 18 exercises, 55 mins

Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s
Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s
Barbell Squat	1x12 reps	rest: 0s
Dumbbell Deadlift	1x12 reps	rest: 45s
Barbell Lunge	1x12 reps	rest: 0s
One Arm Dumbbell Row	1x12 reps	rest: 45s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Pull Ups	1x12 reps	rest: 45s