Baseball Inseason Training Program Workout

Author Josh OwensFitness Level IntermediateType Sport Specific
Days in Plan 7 Days Rest Between Sets:
N/A Sports Specific
Duration40 Min per session
This program will allow you to build muscle and gain the endurance needed to play the game of baseball. Recommened for anyone who plays baseball or just wants to add a little muscle and feel better.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Biceps
Dumbbell Ball Preacher Bicep Isolation Curl Exercise Picture 1. Dumbbell Ball Preacher Bicep Isolation Curl
Sets: 4Reps: 10
Day 1 - Chest
Close Grip Bench Press Exercise Picture 1. Close Grip Bench Press
Sets: 3Reps: 12
Notes:50% MAX
Day 1 - Forearm
Dumbbell Ball Preacher Bicep Isolation Curl Exercise Picture 1. Dumbbell Ball Preacher Bicep Isolation Curl
Sets: 4Reps: 10
Standing Wrist Curls Exercise Picture 2. Standing Wrist Curls
Sets: 3Reps: 15
Day 2 - Calf
Donkey Calf Raises Exercise Picture 1. Donkey Calf Raises
Sets: 4Reps: 10
Day 2 - Rotator Cuff
Rotator Cuff - External Rotation Dumbbells  Exercise Picture 1. Rotator Cuff - External Rotation Dumbbells
Sets: 3Reps: 10
Rotator Cuff - Internal Rotation Exercise Picture 2. Rotator Cuff - Internal Rotation
Sets: 3Reps: 10
Day 2 - Shoulders
Dumbbell Flys Exercise Picture 1. Dumbbell Flys
Sets: 4Reps: 10
Day 3 - Rest Day
Day 4 - Abdominals
Twisting Crunches Exercise Picture 1. Twisting Crunches
Sets: 2Reps: 20
Day 4 - Cardio
Shuttle Run Exercise Picture 1. Shuttle Run
Duration: 20 Min Intensity: 75%
Day 4 - Oblique
Dumbbell Side Bends Exercise Picture 1. Dumbbell Side Bends
Sets: 3Reps: 12
Day 5 - Chest
Push Up Exercise Picture 1. Push Up
Sets: 4Reps: 12
Day 5 - Triceps
Tricep Pulldowns Exercise Picture 1. Tricep Pulldowns
Sets: 4Reps: 12
Day 6 - Rest Day
Day 7 - Calf
Jump Squat Exercise Picture 1. Jump Squat
Sets: 4Reps: 15
Day 7 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 20 Min Intensity: 70%
Day 7 - Hamstring
Front Squats Exercise Picture 1. Front Squats
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 2. Leg Curl or Hamstring Curl
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Baseball Inseason Training Program Basics

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