Next week in my lifting class I will have to start a new personalized routine. I have no clue where to start. Since I am a baseball player I want workouts that are specifically for my sport. I want to continue squating, deadlifting, and cleaning but what else do you think I can add in there. My class period is 45 minutes if that helps with anything. I have access to medicine balls, kettle bells, and dumb bells.Any suggestions would be appreciated.

BoldLion:

Just curious won't you be "in season" shortly?

I realize in Chicago that you have weather issues but we start official practice on Monday and lifting will be on your own, and in most cases will be 2-3 days per week with a maintenance in season lifting program. So that is the first question. In or out of season.

2. Search through a number threads in strength and condition section and you will find most of what you need. Once you have what you think you want to do then post it. You will get more help if it looks like you did some homework first.

Good Luck!

I take a weightlifting class so I will be lifting everyday even while I am in season. Our season will officially be starting March 1st I believe, but our first game is not till about the 25th of March. Thanks for the help though, my friend actually told me the same thing about looking up some workouts and then posting them on here. Thanks for the help and I will probably be getting that up within the next week.

Here is my current workout for:
Rememeber I only have 45 minutes on the period, and I will be taking this class everyday of the week during the season!

Monday (emphasis on lower body)

-Squats 3x8
-Leg Press3x8
-Leg Curl 3x8(I believe thats what it is called)
-Calf Raises
-Barbell Lunges (threw this in hear if i have time left in the period)

Tuesday

-Jon Doyle Unbreakable Abs Routine (these are good)
-Clean's 3x5
-Throwers Ten Program

Wednesday (emphasis on back)
-Deadlifts 3x5
-Lat Pull Downs 3x8
-Pull ups 3x5 (atleast I will try to do it that much)
-Upright Rows

Thursday
-Jon Doyles Unbreakable Ab Workout
-Lat Machine Press Down 3x8
-Bench Dips 3x8

Friday- I do not know what to do!

I hope this can can help you see what I do. I understand that lifting during the season is to maintain strenghth. I want to maintain my strenght but I also want to have some energy to play. Your Help is well appreciated and if I have to switch this all up I am fine with this.

Looks like a place to start. Only one thing. If I was doing a whole day just on back, I'd make sure to somehow get the front part of your body somewhere in there. Dumbbell presses are great IMO. You don't have to do a ton, just some to equal out all the back work you're putting into your workout. Just my .02.

I've identified some baseball-specific exercises at
http://hardballcoach.com/?p=227. It's not a routine but some specific exercises you can work into your routine. I've had great feedback on the Skull Crushers and the Medicine Ball Throw

Thank you, really appreciate it.

I would def. put Squats number 1 on a list if I were making it.

I'd be careful of skullcrushers. Isolation exercises will do very little for performance and the skull crusher is known for causing elbow problems.

Hardball Coach, not trying to pick on you, but what went into that list?

Jon,

Just curious should he not have a couple of days of Cleans mixed in? What about some more box jumps and walking lunges. If he has 5 days should be not get in at least two solid leg/core days and the rest fill in.

What is your opinion on jerks and overhead lifting particularly in season?

I would add these exercises somehow:

-Single Leg Squats with back leg elevated on bench

-Romanian Deadlifts

-Single Leg Hamstring Curls

Also, if you have access to a Bosu Ball (looks like a half exercise ball), I would do some balance exercises on that. Stuff like balancing on one leg, squats with a med ball, or pushups on the flat side.

Oh, the old days.
Baseball, eating, sleeping, school.
more baseball, eating, sleeping, school.....

Oh yeah, the old days, fewer injuries, fewer back problems, less fatigue. Better skills,

NO doubt todays players are stronger on paper, I really do not see increased skills on the field.