Who doesn’t like baseball? Baseball is an amazing sport and like all sports, you need to have the essentials to become a top athlete: skill, core strength, power, and muscular endurance. Without these, your performance as a baseball athlete will be similar to a little leaguer rather than the major leaguer you want to be.
If you want to be a star in the big leagues (or your local rec league), you have to have skill,passion, and the physical ability to perform at a high level. Hitting a 99 mph fastball isn’t easy! If you want to be a productive hitter, you need to be able to hit various pitches that curve, sink, and slow as they cross the plate. If you can hit the ball that’s great, but if you can drive in runs consistently, you will become a pitcher’s nightmare. On the defensive end, if you want to shine as a gold glover, you need to prove that your agility and timing is impeccable. Being able to run, change direction, and scoop a ball moving at 110 mph is extremely difficult and will leave you toothless the moment you underestimate the task.
In this article, you will find a baseball workout regimen that will give you all the physical ability and essential movement principals needed to become a star while using unconventional training methods; methods that will offer more versatility and functionality to perform at a higher level. This program will focus on building a physical foundation that will make baseball athletes have a stronger core, increased explosiveness, and the enhanced muscular endurance needed to compete throughout the season.
The Hardball Workout Plan is a 6 week unconventional training program that will include three phases and four workouts. Each workout will be cycled through according to the respected phase. The objective during this program is to start as a regular baseball player and end with more physical prowess and confidence to compete.
NOTE: This is not meant to replace traditional strength training programs. I am a huge fan of “must-do” lifts such as deadlifts and squats, but adding these unconventional workouts to your current strength training program will enhance your game and take you to the next level! In order to get the most of out this program, perform these workouts at the beginning of each training session. This program can be cycled year round as needed. Be sure to monitor and note your progressions to avoid stagnant training effects.
Hardball Workout Plan
Phase One (Weeks 1-2)
Do workouts 1-4 with a day of rest in between. The goal for phase one is to prime the body and introduce the movements. Run through each workout for 3-4 rounds and 15 reps. Be sure to be critical of your technique as the following two phases will be more demanding.
Phase Two (Weeks 3-4)
Do workouts 1-4 with a day of rest in between. The goal in phase two is train for power and muscle endurance while substituting repetitions for time. Complete 3-4 rounds of each workout and execute 45-60 seconds for each exercise. Be sure to be precise and allow 10-15 sec for each exercise transition.
Phase Three (Weeks 5-6)
Do workouts 1-4 with a day of rest in between. In phase three you will enhance your core, power, and endurance a bit further. These workouts are unconventional and provide an extremely high demand on the core and nervous system. This program provides more functionality for the baseball athlete. Complete 4-5 rounds of each workout doing 15 reps for each exercise. Be sure to time how fast you are able to complete the 4-5 rounds.
Watch Jon Celis explain the Hardball Workout Plan
Workout | Bodyweight #1 (Equipment: Parallette, Suspension Trainer)
A1: Suspended Pendulum Swing - 3-4 x 15
A2: Parallette Tuck Jumps - 3-4 x 15
A3: Suspended Overhead Squat - 3-4 x 15
A4: Explosive Plank - 3-4 x 15
Workout | Bodyweight #2 (Equipment: Suspension Trainer)
A1: Suspended Rotation - 3-4 x 15
A2: Suspended Mountain Climbers - 3-4 x 15
A3: Suspended Scramble to Row - 3-4 x 15
A4: Full Raise to T Raise - 3-4 x 15
Workout | Bodyweight #3 (Equipment: Parallette, Suspension Trainer)
A1: Suspended W - 3-4 x 15
A2: Parallette Transition - 3-4 x 15
A3: Suspended Pistol Jump - 3-4 x 15
A4: Extended Plank - 3-4 x 60 sec
Workout | Bodyweight #4 (Equipment: Parallette, Suspension Trainer)
A1: Atomic Push Up - 3-4 x 15
A2: Parallette Dive Bomber - 3-4 x 15
A3: Suspended Handstand Push Up - 3-4 x 15
A4: Parallette Swing - 3-4 x 60 sec
Unconventional training is universal; you just need to know how to apply them. Most athletes believe that strength, power, and endurance training revolve around a weight room, that is partially true, but never underestimate the beauty and effectiveness of unconventional workouts. I am a huge fan of baseball and I can assure you that doing this will make your core and power a lot stronger and will help you excel in the game of baseball. Let’s Go Dodgers!
Article Information:
This article was featured in the Feb/Mar 2012 Issue of the My Mad Methods Magazine. “Hardball Workout Plan: Bodyweight & Suspension Training for Strength, Power, & Endurance" was written by the Jon Celis. Learn more about the My Mad Methods Magazine by Clicking Here
Contributor Information:
Jon Celis is an elite fitness professional who specializes in real world fat loss. His degree in Kinesiology and reputable certifications has led to his success in becoming one of the newest yet profound trainers in Southern California. Find out more.
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