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Workouts for Baseball Players

Workouts for Baseball Players

My life revolved around baseball for a number of years, starting when I was 6 years old until I graduated college at 22. It was my life! I started playing travel baseball when I was about 12, ended up starting varsity my freshman year in high school, and then got a scholarship to play ball in college. I had a very successful baseball career, but there was one thing that I regret, and that’s paying more attention to my health and fitness. Now don’t get me wrong, I took care of myself, or at least thought I took care of myself by lifting in the gym practically every day in college, but I feel like there is so much more that I could have done! I say that now only because over the past 4 years I have been able to learn a TON of things about health and fitness, things that I wish I had applied when I was in my early teens. What did I learn? That’s what I’m going to share now.

Let me go a little more in depth about what I did regarding my health while growing up. I never was overweight because I was so active with baseball, but I was never in excellent shape either. I was very strong in my chest, arms, and shoulders because that’s all I focused on in the gym, but was very weak in my legs, back, and had terrible flexibility. My core strength was average at best, but it was always covered by a small layer of fat that I could never seem to get rid of. I always blamed it on genetics, but quickly discovered after college that it had more to do with my diet than anything. That and the simple workout routine that I did for years and years on end. I had no variability in my workouts, leading me to hit a plateau. When I talk to baseball players now, this seems to be something I come across over and over again, they hit a plateau and don’t know what to do to get beyond it. That’s what I’m here to help with.

When I fell out of shape after college, I needed something to get me back into shape, and that’s when I found P90X. The program has a balance of cardio and resistance training, really focusing on something they call “muscle confusion,” which doesn’t allow you to hit a plateau. Well it worked for me, I lost 25 lbs and 10% body fat, and literally got into the best shape of my life. After P90X I tried many of the different programs that Beachbody had to offer, including P90X2, Insanity, Asylum, P90X Plus, and now Body Beast, and I have been going through these for the past 4 years. Right now I am in the best shape I’ve ever been in, and would absolutely blow my old shape during baseball out of the water! I am faster, stronger, have better balance, more flexibility, and a lot more core strength, which is CRUCIAL in a sport like baseball! Everything revolves around core strength; throwing, hitting, fielding, etc.

Because of everything that I have learned, I decided that I was going to approach my old college baseball coach about running his current ball players through workout programs like those I mentioned above, and I ended up becoming their Conditioning Coach. For the past year or so, I have been putting these guys through a variation of workouts, from high intensity interval training workouts from Insanity to balance/core strength workouts from P90X2. Yes, I even put them through Yoga, which is VERY beneficial for ball players! I saw the guys make DRASTIC improvements last year, and am doing even more with them this year.

So when it comes to workouts for baseball players, I HIGHLY RECOMMEND programs like P90X, P90X2, Insanity, and Insanity Asylum. Let me share a little about each. P90X, like I said above, has a balance of cardio and resistance workouts. It’s TOUGH, but easier than the rest of the workouts I mentioned. If you’re real out of shape, this is the one to start with. Next, Insanity is a VERY INTENSE cardio program, and will get you into the best cardiovascular shape in your entire life. This workout focuses on explosive jump training and intervals, and will leave you completely drained because of how tough it is. The one thing that Insanity lacks, though, is resistance training, but you can incorporate some P90X or P90X2 moves into it. After Insanity, I recommend Insanity Asylum, which is the sequel to Insanity, but is more sports specific. This program is CRAZY HARD, and involves a lot of core strength building, some weights, resistance band training, and explosive jump training, really focusing on everything that you need to become an elite athlete. There are MANY professionals using Asylum, including Hope Solo and Apollo Ohno. Last, and these are in no specific order, I recommend P90X2. I was actually in the P90x2 videos, and this is a program that is VERY TOUGH, not so much because of the cardio, but because of how much it challenges you. You do a lot of body weight resistance exercises, but incorporate a balance ball and medicine balls into them, really forcing you to engage your core and maintain your balance. There is also jump training and plyometrics involved, which helps with getting into great cardiovascular condition.

Those are the workouts for baseball players that I recommend, and I hope you found them helpful. If you’re really looking to become an elite athlete, these are the programs that will help you get to that point! Remember, though, that the DIET with these programs plays a CRUCIAL ROLE in your results! You need to be eating properly if you want to lose the fat and build the muscle. If you have any questions about any of these programs, don’t hesitate to reach out to me at coachspence8@yahoo.com.

One comment

  1. Benjamin Garza /

    Hey, Im in high school and I play baseball, I was reading how you wish you’d had this in your early teens and thought that I should do this! My one question is what program you’d recommend for me or a hybrid schedule? I want to get in the best shape I can for baseball and I am currently starting Asylum, but am willing to switch. Please reply back soon!

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