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Saturday, May 31, 2014

Baseball Players! The Diamond Never Takes a Day Off!


The Baseball Programs have everything needed to maximize the physical tools needed for playing baseball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing baseball places specific demands on the body and these programs will help meet these demands!

As will all the Baseball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratios. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

Select a Program

3 Day Competitive Baseball Program - Fielder
View a Sample Of This Program Below
3 Day Competitive Baseball Program - Pitcher
Week 1 - Day 2 (Thursday) of Baseball Fielder ProgramWeek Difficulty:Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Theraband Rotators (all positions)
12 reps,8 reps,
8 reps  
Back Extension
13 reps,13 reps 
Kneeling Cross Body Extension
14 reps,14 reps 
Cable Close Grip Row (Low Pulley)
15 reps @ 160 lbs,12 reps @ 160 lbs 
Lat Pulldown Close Grip Front
15 reps @ 140 lbs,10 reps @ 125 lbs 
Dumbbell Lateral Raise
15 reps @ 32 lbs,10 reps @ 29 lbs 
Dumbbell Rear Lateral Raise
15 reps @ 25 lbs,10 reps @ 23 lbs 
Dumbbell Seated External Rotation
15 reps @ 20 lbs,10 reps @ 18 lbs 
Dumbbell Seated Forearm Extension
15 reps @ 11 lbs,10 reps @ 10 lbs 
Dumbbell Seated Forearm Flexion
15 reps @ 23 lbs,10 reps @ 21 lbs 
Standing Toe Press
15 reps @ 240 lbs,10 reps @ 215 lbs 
Seated Toe Press
15 reps @ 120 lbs,10 reps @ 110 lbs 
Med Ball Side Throw (standing)
6 reps,4 reps 
 Get the complete 12-72 workout Sports Specific program here
Nathan Lewis CSCS
US Sports Strength and Conditioning
If it's time to get serious about your fitness program, you need a
structured program tailored to your goals and abilities.

Using the world's most powerful online training tool, I can design
and deliver a 12-week fitness program fully customized to your personal
fitness goals, abilities, and time constraints. Features include:
Fully customized exercises, sets, reps and weights.
Videos demonstrating proper technique for every exercise.
Routines utilizing equipment available to you — home or gym!
Personal contact with me anytime via built-in email system.
Integrated feedback loop for precise program monitoring.
For more information about my background fee structure and how to get
started, go to US Sports Strength and Conditioning
Just fill out the brief contact form to get started.

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