Bodybuilding is an activity that not only can be used for bigger musculature and less fat, but also for increased performance in sports. In the case of baseball, bodybuilding training can be used as a means to increase strength and prevent injuries.
Strengthening the rotator cuff muscles as well as the core muscles, for instance, can not only prevent injuries but also allow for more overall strength that will allow for a faster pitch or for a stronger batting ability. In addition, increasing leg strength can contribute to a faster sprint from base to base.
Click To Enlarge. Strengthening The Rotator Cuff
Can Allow For A Stronger Batting Ability.
The program that will be presented here will be the weight training component of your overall training program provided by your coach, which may consist of various isometric, isotonic and isokinetic exercises, sprints, stretching, plyometrics and many other drills.
Depending on the position you play, your coach may instruct you to emphasize different elements of your program and to specialize in certain body parts.
For example, catchers, infielders and outfielders need to emphasize wrist, hand and core abdominal strength as well as general flexibility (especially in the legs). Pitchers however need general strength, flexibility and endurance with emphasis on the rotator cuff muscles and shoulders.
The goal of this weight training program is to increase the overall strength of all major muscle groups. There are two components to the program:
- Off-Season/Pre-Season
- In-Season Training
Off-Season/Pre-Season Baseball Weight Training Program
Goal: Program Goal Is To Gain Strength and Balance Out Weaknesses
Weeks 1-3
Workout A: Monday/Thursday
- Incline Dumbbell Bench Press: 3 sets of 10-12 repetitions (60 second rest)
- Chest Dips: 3 sets of 10-12 repetitions (60 second rest)
- Wide-Grip Pull-up To Front: 3 sets of 10-12 repetition (60 second rest)
- One-Arm Dumbbell Rows: 3 sets of 10-12 repetitions (60 second rest)
- Dumbbell Curls: 3 sets of 10-12 repetitions (60 second rest)
- Hammer Curls: 3 sets of 10-12 repetitions (60 second rest)
- Overhead Triceps Extensions: 3 sets of 10-12 repetitions (60 second rest)
- Triceps Push-downs: 3 sets of 10-12 repetitions (60 second rest)
Click Here For A Printable Log Of Workout A.
Workout B: Tuesday/Friday
- Superset:
External Rotations: 3 sets of 15-20 repetitions (no rest)
Internal Rotations with Cable: 3 sets of 15-20 repetitions (60 second rest)
- Dumbbell Shoulder Press: 3 sets of 10-12 repetitions (60 second rest)
- Lateral Raises: 3 sets of 10-12 repetitions (60 second rest)
- Bent-Over Lateral Raises: 3 sets of 10-12 repetitions (60 second rest)
- Upright Rows (Shoulder Width Grip): 3 sets of 10-12 repetitions (60 second rest)
- Wrist Curls: 3 sets of 15-25 repetitions (60 second rest)
- Triset:
Bicycle Crunches: 3 sets of as many reps as possible with slow deliberate movement (no rest)
Swiss Ball Crunches: 3 sets of as many reps as possible with slow deliberate movement (no rest)
Hanging or Lying Leg Raises: 3 sets of as many reps as possible with slow deliberate movement (60 second rest)
Click Here For A Printable Log Of Workout B.
Workout C: Wednesday/Saturday
- Leg Extensions: 3 sets of 12-15 repetitions (60 second rest)
- Squats: 3 sets of 10-12 repetitions (60 second rest)
- Leg Press: 3 sets of 10-12 repetitions (60 second rest)
- Walking Lunges: 3 sets of as many reps as possible with slow deliberate movement (60 second rest)
- Superset:
Lying Leg Curls: 3 sets of 10-12 repetitions (no rest)
Dumbbell Stiff-Legged Deadlifts: 3 sets of 10-12 repetitions (60 second rest)
- Superset:
Calf Press: 3 sets of 10-12 repetitions (no rest)
Seated Calf Raises: 3 sets of 10-12 repetitions (60 second rest)
Click Here For A Printable Log Of Workout C.
Weeks 4-6
Workout A: Monday/Thursday:
- Superset:
Incline Barbell Bench Press: 3 sets of 10, 8, 6 repetitions (90 seconds)
Wide-Grip Pull-up To Front: 3 sets of 10, 8, 6 repetitions (90 seconds)
- Superset:
Chest Dips: 3 sets of 10, 8, 6 repetitions (90 seconds)
T-Bar Rows: 3 sets of 10, 8, 6 repetitions (90 seconds)
- Superset:
Dumbbell Curls: 3 sets of 10, 8, 6 repetitions (90 seconds)
Close-Grip Bench Press: 3 sets of 10, 8, 6 repetitions (90 seconds)
- Superset:
Reverse E-Z Curls: 3 sets of 10, 8, 6 repetitions (90 seconds)
Triceps Push-downs: 3 sets of 10, 8, 6 repetitions (90 seconds)
Click Here For A Printable Log Of Workout A.
Workout B: Tuesday/Friday
- External Rotations: 3 sets of 15-20 repetitions (60 seconds)
- Internal Rotations with Cable: 3 sets of 15-20 repetitions (60 seconds)
- One-Arm Laterals: 3 sets of 12, 10, 8 repetitions (60 seconds)
- Triset:
Seated Military Press: 3 sets of 10, 8, 6 repetitions (60 seconds)
Bent-Over Laterals: 3 sets of 10, 8, 6 repetitions (60 seconds)
Upright Rows (Shoulder Width Grip): 3 sets of 10, 8, 6 repetitions (60 seconds)
- Wrist Curls: 3 sets of 15-25 repetitions (60 second rest)
- Bicycle Crunches: 3 sets of as many reps as possible with slow deliberate movement (60 seconds)
- Swiss Ball Crunches: 3 sets of as many reps as possible with slow deliberate movement (60 seconds)
- Hanging or Lying Leg Raises: 3 sets of as many reps as possible with slow deliberate movement (60 seconds)
Click Here For A Printable Log Of Workout B.
Workout C: Wednesday/Saturday
- Leg Extensions: 3 sets of 10, 8, 6 repetitions (60 seconds)
- Superset:
Squats: 3 sets of 10, 8, 6 repetitions (90 seconds)
Lying Leg Curls: 3 sets of 10, 8, 6 repetitions (90 seconds)
- Superset:
Barbell Lunges (Stationary; one leg at a time) 3 sets of 10, 8, 6 repetitions (90 seconds)
Stiff-Legged Deadlifts: 3 sets of 10, 8, 6 repetitions (90 seconds)
- Calf Press: 3 sets of 10-12 repetitions (60 seconds)
- Seated Calf Raises: 3 sets of 10-12 repetitions (60 seconds)
Click Here For A Printable Log Of Workout C.
In-Season Baseball Weight Training Program
Goal: The Goal Of This Program Is To Maintain The Gains Of The Off-Season And Pre-Season Training Program
Monday and Thursday
Monday:
- Incline Dumbbell Press: 3 sets of 13-15 reps (60 second rest)
- Wide-Grip Pull-downs or Pull-ups: 3 sets of 13-15 reps (60 second rest)
- Dumbbell Upright Rows: 3 sets of 13-15 reps (60 second rest)
- Concentration Curls: 3 sets of 13-15 reps (60 second rest)
- Triceps Push-downs: 3 sets of 13-15 reps (60 second rest)
- Superset:
Leg Press: 3 sets of 13-15 reps (no rest)
Calf Press: 3 sets of 15-20 reps (60 second rest)
- Superset:
Lying Leg Curls: 3 sets of 13-15 reps (no rest)
Bicycle crunches: 3 sets of 10-25 reps per side (60 second rest)
Click Here For A Printable Log Of Monday.
Thursday:
- Incline Barbell Press: 3 sets of 13-15 reps (60 second rest)
- Low Pulley Rows or One-Arm Rows: 3 sets of 13-15 reps (60 second rest)
- Dumbbell Lateral Raises: 3 sets of 13-15 reps (60 second rest)
- Hammer Curls: 3 sets of 13-15 reps (60 second rest)
- Triceps Dips: 3 sets of 13-15 reps (60 second rest)
- Superset:
Dumbbell Lunges: 3 sets of 13-15 reps (no rest)
Seated Calf Raises: 3 sets of 15-20 reps (60 second rest)
- Superset:
One-Legged Lying Leg Curls: 3 sets of 13-15 reps (no rest)
Bicycle Crunches: 3 sets of 10-25 reps per side (60 second rest)
Click Here For A Printable Log Of Thursday.
Note: Off days can be used for extra rotator cuff work as well as abdominal work and wrist work.
Diet Program
A key component for increasing performance in any sport is nutrition. Nutrition gives us the raw materials for recuperation, energy and growth. Without a good diet, it is impossible to get any results from the training required for any sport.
Your nutrition program needs to provide your body with quality nutrients in the form of carbohydrates (which serve to provide energy), proteins (which provide the amino acids to repair muscle tissue and other tissues in the body), good fats (which support healthy hormonal production) and finally water (most of your body is made up of water).
Good Carbohydrates List
There are two types:
1. Complex Carbohydrates
Starchy:
- Oatmeal (1 cup dry)
- Sweet potatoes (8 oz baked)
- Potatoes (8 oz baked)
- Rice (1 cup cooked)
- Pasta (8 oz cooked)
- Corn (1 cup canned)
- Peas (2 cups cooked)
Each serving approximately equals 40-50 grams of carbohydrates.
Fibrous:
- Broccoli (1/2 cup raw)
- Carrots (1 cup raw)
- Cauliflower (1/2 cup raw)
- Green beans (1/2 cup raw)
- Lettuce (5 cups raw)
- Mushrooms (3/4 cups raw)
- Pepper (1/2 cup raw)
- Spinach (3-1/2 cups raw)
- Zucchini (1 cup raw)
Each serving approximately equals 6 grams of carbohydrates.
2. Simple Carbohydrates
- Apples (1 apple)
- Bananas (1 banana)
- Grapefruit (1 grapefruit)
- Grapes (22 grapes)
- Oranges (1-1/2 orange)
- Pears (1 pear)
- Pineapple (3/4 of a cup)
Each serving approximately equals 20-25 grams of carbohydrates.
Good Proteins List
Good Examples Of Protein Are:
- Egg whites (10 egg whites)
- Chicken breast (cooked, skinless and boneless: 6 oz)
- Turkey (cooked, skinless and boneless: 6 oz)
- White fish (6 oz).
Each serving size equals approximately 35-40 grams of protein.
Good Fats List
- Extra Virgin Olive Oil (preferably from can)
- Organic Flaxseed Oil (which needs to be refrigerated at all times)
Sample Diet For Teenage Males With A Normal Metabolism
Meal 1
First thing in the morning before departing to school.
- 1 cup of oatmeal
- 1 piece of fruit such as an apple
- 10 egg whites
- 1/2 tablespoon of flaxseed oil
Supplements: Multivitamins/Minerals, Vitamin C (1000 mg)
Meal 2
Between 9-9:30AM as you change classes.
- 1-1/2 scoops of Pro V60 or Lean Body Protein Bar or Lean Body MRP or RTD
- 3-4 whole-grain rice cakes
Meal 3
Lunch time which could be anywhere from 11:30AM to 12:30PM
- 1 cup of brown rice
- Serving of vegetables such as green beans, broccoli, asparagus
- 5 oz of chicken
Supplements: Vitamin C (1000 mg)
Meal 4: 3PM
- 1-1/2 scoops of Pro V60 or Lean Body Protein Bar or Lean Body MRP or RTD
- 3-4 whole-grain rice cakes
Meal 5: 6PM
- 8 oz of baked potatoes
- Serving of vegetables such as green beans, broccoli, asparagus
- 8 oz of tilapia
- 1/2 tablespoon of flaxseed oil
Supplements: Vitamin C (1000 mg)
Meal 6: 8:30PM
- Lean Body MRP or 1-1/2 scoops of Pro V60 pre-mixed as a shake with 1/2 tablespoon of flaxseed oil
Water Intake
Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.
Click Here For Our Water Intake Calculator
Sample Diet For Teenage Males With A Fast Metabolism
Meal 1
First thing in the morning before departing to school.
- 1-1/2 cups of dry oats mixed with water
- 1 banana
- 10 egg whites
Supplements: Multivitamins/Minerals, Vitamin C (1000 mg)
Meal 2
Between 9-9:30AM as you change classes.
- Lean Body Mass 60 (2 scoops) mixed with 16 ounces of skim milk and 1 tablespoon of Flax Oil
- 1 piece of fruit (optional)
- 4-5 whole-grain rice cakes
Meal 3: Noon
- 1-1/2 cup of brown rice, or medium-sized baked potato, or sweet potato
- 2 cups of vegetables such as green beans, broccoli, asparagus
- 6-8 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)
Meal 4: 3 PM
- Lean Body Mass 60 (2 scoops) mixed with 16 oz of skim milk and 1 tablespoon of Flax Oil
- 1 piece of fruit (optional)
- 4-5 whole-grain rice cakes
Meal 5: 6 PM
- 1-1/2 cup of brown rice, or medium-sized baked potato, or sweet potato
- 2 cups of vegetables such as green beans, broccoli, asparagus
- 6-8 oz of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)
Meal 6: 9 PM
- Lean Body Mass 60 (2 scoops) mixed with 16 oz of skim milk and 1 tablespoon of Flax Oil
- 1 piece of fruit (optional)
- 4-5 whole-grain rice cakes
Water Intake
Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.
Supplements
Supplements are actually a subcomponent of nutrition.
When it comes to gaining lean muscle mass, strength, or increasing sports performance most people think that bodybuilding supplements are the most important part of the equation. However, this could not be any farther from the truth. Supplements are just additions to an already good nutrition and training program. Only when training and nutrition are maximized, then you can start thinking of adding supplements to your program.
Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements only work when your diet and your training program are optimal.
I would focus my supplements program on:
- A good set of multivitamins and minerals to avoid any nutritional deficiencies.
- A good protein powder to take in between real meals so that it is easier and more convenient for you to increase your protein to the levels that you need. A good tub of high quality protein like Pro V60 will do the trick. If you need to gain weight, because you are a hardgainer (a person with a fast metabolism who has issues gaining weight) then I would go for a high quality weight gainer that is low in sugars and that has a variety of fast released and slow released proteins like Lean Body Mass 60.
- A couple of tablespoons of good fats such as flax oil in order to cover your essential fatty acids needs. You can add these to your shakes.
I would save the creatine, and other more advanced supplements, for later on in your career, once you have turned 18 and have achieved some pretty solid gains already. Believe it or not, I did not use supplements such as creatine until I turned 25.
Definitely, stay away from any testosterone boosting supplementation. Right now (since you are a teenager) your body produces a ton of anabolic steroids (testosterone and growth hormone mainly) that will greatly help you in your quest to build muscle rapidly while losing body fat.
Anything that you do trying to further boost your testosterone production may do the exact opposite. Save testosterone boosters for when your body starts to slowly decline in testosterone production, which is around 25-years old. However, research shows that 1,000 mg of Vitamin C at breakfast, lunch and dinner will actually help you in your quest to a more muscular body.
The supplementation program above, in conjunction with a good diet (see the sample bodybuilding diet above), a good training program based off basic exercises (see the sample bodybuilding routine above), rest (yes, you need at least 8 hours of sleep each night) and the determination to execute your program day in and day out will take you to where you want to go.
Convenient Supplements
If budget allows instead of a 5-lb protein tub, you can opt for easier-to-carry and more convenient items like protein bars, meal replacement powders or ready-to-drink shakes. Labrada Nutrition offers several top-notch bars, meal replacement powders and ready-to-drink shakes that not only offer great nutrition but have a taste to match as well.
However, convenience comes with an added cost, so if budget is tight, simply carry the servings you will need of your protein powder individually sealed on a Ziploc bag in your cooler and mix them with water or milk when it is time to consume. You will need a shaker bottle for this but all high quality proteins these days are instantized and therefore mix rather easily.