In today's video I am going to show you how to build great baseball workouts that are going to
be specific to your sport they're going to help you hit harder run faster throw faster
all that good stuff so if you're new to my channel,
I'm coach Dan Blewett stick around there's going to be a great video on baseball workouts
okay so first let's talk about the overview of this video so number one there's time stamps below
so if you want to jump to any certain spot if you want to jump to exercises to a different section
you'll find all that in the description below secondly we're going to talk about what are the
key factors in a great baseball workout then we're going to talk about all the different exercises
that you'd want in your program after that we'll talk about how to put it together and at the very
end i'll show you how to get my free trial of my new strength training program called early
work which if you want a ready-made ready-to-go strength training workout for baseball then that
includes arm care explosive drills all this stuff then you can try that out and see if that works
for you but in today's video i'm going to show you how to build your own all right so let's get going
first exercise here is the front squat or the goblet squat so if you're pretty new to strength
training the goblet squat is probably your best bet to start out it's going to be extremely safe
it's extremely easy if you're 8 9 10 years old you can grab a 10 15 pound dumbbell and goblet squat
it's very safe it's a great way to learn once you graduate you can do 40 50 pounds in a goblet squat
then the front squat is going to be perfect for you that's the progression that we would always
follow in my academy so the front squat is a great strength builder it's super good for your core
it's it's a more quad dominant type of squatting exercise it's very safe and very easy to learn
and it's nice because there's no bar on your back that's what makes it extremely safe you
have to learn how to ditch the bar or you need to make sure you do it in a squat rack so that you
can get rid of the bar forward but because this is on the front of your body the front squat it
forces your back to be in a safe posture one of the biggest things i see with young athletes who
are learning to back squat is they round their back because they have the bar on their back
with the front squat the bar will be gone if you were to f if you were to fold over
and so the anterior position of the bar it actually forces your back to learn this what good
posture is when you squat and so it's very safe on your back from the very beginning
so if you're young the goblet squat's going to be your first choice if you're a little bit older and
you have some training under your belt then the front squat is going to be our squad of choice
for this this baseball workout so number two we're going to talk about the prone l exercise this is
a great arm care arm strengthening exercise and in a good program you want to have active rest
so after you've done your set of front squats and your legs are tired you're catching your breath
you want to do something for active recovery which allows you to keep working so you're not
just sitting there wasting time you know waiting for your next set of squats but rather you could
do something like a prone l which is a great arm strength exercise that's then going to be okay i
can do this arm care stuff while i'm resting my legs waiting for my next set of squats so the
prone l is a great external rotator exercise it's great for the decelerators of your throwing arm
and so that's why we pair that with the goblet squat after that we're going to do the one leg
hip thrust so the one leg hip thrust is for your glutes for your hamstrings for your lateral hips
because it's a one leg stabilizing exercise this is a great one for beginners to learn
hip dominant exercises that primarily target your glutes obviously your glutes are basically
the prime movers of sprinting they're huge in jumping and they're huge in hitting and throwing
obviously pitchers have big butts right sprinters tend to have big butts that's because big glutes
aka a big butt helps push you down the track down the baseline so the one leg hip thrust is a great
beginner exercise to really develop those strong glutes to help you sprint faster jump faster or
jump higher and hit the ball harder so the one leg hip thrust is awesome we're gonna pair that
with a one arm dumbbell bench press so one arm dumbbell bent press variations are great because
they build a lot of shoulder stability and they're also obviously great for your pushing exercise or
for your push so in a good workout you want to have push you want to have pull exercises so
rowing stuff like that you want to have squatting you want to have hip hinging you want to have
rotational core strength you want to have some core stability you know forearm exercises
there's a lot of different sort of categories of exercise that you want in a good baseball workout
and that being said the one arm dumbbell bench press is a great combination for baseball players
so you could do a straight arm you know a straight bar bench press but it's not going to give you
as much of that stabilizing movement for your shoulders so when you do a one arm dumbbell bench
you're going to get more shoulder stability built in to another grape to an already great pushing
exercise so it's a variation that i like a lot my strength coach friend andrew sax likes a lot
so we want to include that because it's really i wouldn't say it's baseball specific because it's
not it's a pressing exercise it could be just as good for a basketball player or football player
but it's really good for a baseball player's shoulders after that we're going to do the med
ball shot put with a crow hop so obviously throwing medicine balls is a great way to
increase your rotational power which is going to help you throw harder hit harder all that stuff
right so no good baseball workout is complete without some rotational explosive exercises
so we want to include one of those in here so the med ball shotput is great and adding the crow hop
just you know get your footwork into it makes it a little more baseball specific quote unquote
even though i don't want you to get obsessed with baseball specificity because in your workout
most of your exercises are going to be very similar to that of a football player
or a basketball player it's only like the 20 of your workout that makes it baseball specific so
this is something we would put in a baseball player's workout that we probably wouldn't
put in a basketball player's workout because they don't really rotate that much in basketball so you
could definitely call a medicine ball throw where you're rotating and doing a shot put more of like
a baseball specific exercise same thing with the prone l which was the arm strength exercise we put
in here that you might not put in like a swimmers program or a you know a soccer players program for
example so baseball specificity is important but just don't get too caught up in it because
most exercises will not be specific about 80 of them won't and only about 20 of them will
but that's what a good program looks like for baseball after that we're going to pair that with
this with the chest supported row so this is an easy exercise to do you lay face down in a bench
you grab a pair of dumbbells and having your chest supported allows you to a little bit more weight
and it's going to actually when you incline that bench a little bit it's going to target
more of your mid to lower back which is good so you're going to get some scap depression
and you're going to really strengthen your lats in the middle of your back which is important for
stamina on the mound stamina behind the plate stamina playing shortstop stamina hitting all
that stuff having a really strong back is like the foundation of your house strong lower half
and a strong back is the foundation of all really great athletes so chess supporter row is a very
easy very safe rowing exercise that's great for for athletes of all ages after that the last
exercise we're going to put in this workout is the farmer's walk so the farmer's walk is a great
whole body exercise but i'd say it's most targeted for the forearms so you're carrying heavy weights
you're just walking with them it's honestly one of the simplest exercises possible but you do want to
maintain good posture keep your chest up and you want to challenge yourself so you want to have a
really really heavy weight you can probably only carry for about 40 yards at most before you have
to put it down sometimes it's only 20 30 yards but having really strong forearms is important because
your forearm muscles help protect your UCL and your elbow your ulnar collateral ligament you can
see i've had tommy john surgery here before but having strong forearms is critical for helping
to keep that joint stable and your forearm muscles sort of act as like the like the the
body guards for your ulnar collateral ligaments so you definitely want to have strong forearms
and you also want to have a lot of stamina in your forearms because again you're not just
going to throw one pitch you're going to throw 100 pitches in a game right so having stamina having
strong form is really important obviously when you're carrying heavy weights everything else in
your chain gets strong too so you're holding you know 80 pound dumbbells in each hand your legs
have to support that weight so you're getting some hip stability you're getting some core
stability while you're walking your posture your shoulders your back everything all that weight is
flowing through your whole body so the farmer's walk is it's a great mental toughness exercise
it's a great overall body strength exercise but it's also really great for the forearms
okay so now we've got all the exercises for our baseball workouts let's go through and
sort of pair them together and make this into an actual workout so the first ones we talked
about were the goblet squat or the front squat and we're going to pair that with the prone l
which i mentioned we'd pair those two as a superset so you do a front squat then a prone
l a front squat then a prone l a goblet squat then a prone l if you're doing goblet squats
you go back and forth between the two alternating so you're doing one which is using different
muscles than the other as a rest for each other so i'd recommend four sets of eight front squats
or four sets of twelve goblet squats if you're doing goblet squats paired with three sets
of uh 12 to 15 pronouns and so you'll finish on your last set of front squats that's a great way
to pair those two exercises together the next two are the one leg hip thrust and the one arm
dumbbell bench press so you'll alternate these two again just the same as a super set so i would do
one set of 10 for each leg one leg hip thrusts and then i would do one set of eight to ten for each
arm on the one leg or the one arm dumbbell bench press alternate back and forth until you've done
three sets of each exercise after that we're gonna do the med ball shot put with cohop and we're
gonna alternate that and it's in a superset with the chest supported row so your core is gonna get
some rest while you're doing your chest supported row and then vice versa so i would do sets of six
to eight medicine ball throws and then i would do sets of yeah somewhere between eight and twelve
chest supported rows alternate back and fourth of each until you've done four sets of medicine
ball throws and three sets or four sets of chest supported rows and then to finish i would do all
your farmer's walks at the end if you have buddy wants to do them with you you can kind
of alternate but i would bang out three or four sets of 40 yards per carry so you want to wait
you can hopefully keep the the weights in your hands without dropping them for about 40 yards
then when you have to sit them down you'll probably need to rest for 90 seconds two minutes
something like that then pick them up and go again these are good cardiovascular exercises too
the former walk will get definitely get your heart rate up it's kind of conditioning as well
so you know you can grab a drink catch your breath give yourself 90 seconds two minutes
and then do your next set of farmer's walks and don't be surprised if you can just make it for 40
yards on the first carry you might start to fall short in the next and the next because you get a
little bit tired in your forearms but completely normal so just give it your best like i said it's
a great mental toughness builder in addition to a great overall body strength and forearm
builder all right so there you have it this is a good whole body balanced baseball workout that's
specific for you know position players pitchers either one obviously you want to always you know
be careful work on great technique have a supervisor a strength coach someone there to help
you with good form be really safe make sure you understand the weight room so don't just grab this
and just jump in make sure you have someone there to supervise you and help you through your workout
but again having a baseball specific workout is really really important and again it's only that
last 20 adding in some arm care adding in some rotational core work some core stability work
some lateral hip work which we didn't cover in this video all those things kind of make a workout
baseball specific all right so thanks for watching if you want your own baseball workout that's made
for you ready to go with arm care explosive exercises help you get bigger stronger faster
check out the early work program you can get a free trial in the video below
all the links that you need are in the description thanks again for watching
be sure to subscribe share this with a friend and i'll see you here in the next
video