Baseball Specific Exercises and Nutrition
by Robert Brockel
(11/26/05) I always found that it was so difficult to find
baseball specific exercises. Now here is a perfect workout program
for someone who is striving to be a professional baseball player.
This workout program was developed through the experience of
a college baseball player, and with the help of a professional
baseball player
Sweet Workout Program Warmup: Stretch lightly 5 minutes Jumping
Rope 2 minutes Day 1: Legs (Monday) Squat 3x8 Walking Lunge 2x10
Dead Lift 3x8 Crunches 3x Leg Curl 3x10 Obliques 3x Leg Extension
3x10 Forearms & Calves 3x Day 2: Chest & Arms (Tuesday) Bench
(dumbbells) 3x10 Skull Crushers 3x10 Close-Grip Bench 3x10 Tricep
Pushbacks 3x10 Tricep Pushdowns 3x10 Forearms 3x Day 3: Shoulders
& Back (Thursday) Bent Rows 3x10 Super 12’s 3x Back Extension
3x10 Seated Rows 3x10 Wide-Grip Pulldown 3x10 Cuban Press 2x8
Day 4: Legs (light) (Friday) Squat 3x10 Calves 3x Leg Press 3x10
Forearms 3x Barbell Step-Up 2x10 Abs 3x
Post Workout: Stretch 10 Minutes Plyometrics Warmup: Run in
Place 1 min One foot in front (switch) 15 sec Knees to Chest
15 sec Single Leg Hop 10 sec Heels to Buttocks 15 sec Run in
Place 1 min Run in Place 1 min Knees to Chest 5-10 Spread and
Close Feet 15 sec Run in Place 1 min
Day 1: Upper Body (Wednesday) Overhead Throws w/ Med Ball
3x10 Catch & Throw 3x10 Side to Side w/ Med Ball 3x10 Explosion
Pushups 3x12 8 Sprints 2 Buildups, 6 Full
Day 2: Lower Body (Saturday) Vertical Jumps 3x10 Tuck Jumps
3x10 Jumps On Box 3x15 Jumps Over Box 3x15 Ladders 5 Different
Sequences Jump Rope 5 min Both, Single, Alternate
Important Notes to Remember:
-Prior to workout, go with more of a dynamic warmup with getting
your blood flowing -Post workout is more of a static stretching
Nutrition:
Instead of trying to stuff yourself three times a day, it
is much more useful to space your meals out into smaller portions
6 meals/day and can prevent the storing of body fat. Certain
supplements also help baseball related activities.
Supplements:
Protein: Protein molecules make up certain enzymes and hormones
and serve as important regulators in your body. They help maintain
your blood pressure, blood sugar level, and your metabolism.
Most protein foods of animal origin such as meat, poultry, fish,
eggs, cheese, and milk, contain all of the essential amino acids
and are therefore called complete proteins.
Glutamine: According to Ronald Klatz, MD, President of the
Academy of Anti-Aging Medicine in Chicago, "Glutamine promotes
the assimilation of nutrients, regulates protein synthesis, stimulates
growth-hormone production and enhances the immune system."
Creatine: Creatine is a natural constituent of meat, mainly
found in red meat. Creatine is used for the resynthesis of ATP.
ATP, or adenosine triphosphate, is the "power" that
drives muscular energetics.
Glucosamine & Chondroitin: Glucosamine is an aminomonosaccharide
naturally occurring in the human body and is produced naturally
in the body by chondrocytes in cartilage to help maintain and
build healthy joint tissue. This can be very helpful late in
the baseball season because all baseball players know how worn
down our joints can get.
Multivitamin: For the human body to perform at its maximum
potential, it must be fed a vast and complex array of vital nutrients.
ZMA: ZMA is a scientifically designed anabolic mineral formula.
It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate
and vitamin B-6, and is an all-natural product that has been
clinically proven to significantly increase anabolic hormone
levels and muscle strength in trained athletes.
Nutrition Plan:
Early Morning: Water and Glutamine(5-10 grams)
Breakfast: Cereal or Oatmeal Cheese Fruit(Banana, Apple) Multivitamin
Mid Morning: Protein Powder (20-30 grams) Fruit (Banana, Apple)
Milk
Lunch: Sandwich(Whole wheat, Turkey or beef) Lettuce Cheese
Milk
Mid Afternoon: Granola Bar Fruit(Blueberries or Rasberries)
Low fat yogurt Milk Orange Juice
Workout: 2 glasses of water
Post Workout: Fruit Protein(20-30 grams) Milk Cranberry Juice
Creatine(5 grams)
Dinner: Chicken/Steak Vegetable(corn, beans, broccoli) Rice
Bedtime: Glutamine (5-10 grams) Water ZMA
I hope this is a helpful workout program for you because I
know it has been helpful to me, and my teammates. I think you
will enjoy.
A college or professional baseball player all start with putting
in long hours in the weight room. Make sure you start out right
by using this excellent workout and nutritional program.
Robert Brockel may be contacted at http://collegeworkoutsandnutrition.blogspot.com
or rbrockel@uwm.edu
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