Baseball Players! The Diamond Never Takes a Day Off!

Baseball

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 Program	Week Difficulty:Medium
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Theraband Rotators (all positions)	12 reps, 8 reps, 8 reps
	3	Video Back Extension	13 reps, 13 reps
	4	Video Kneeling Cross Body Extension	14 reps, 14 reps
	5	Video Cable Close Grip Row (Low Pulley)	15 reps @ 160 lbs, 12 reps @ 160 lbs
	6	Video Lat Pulldown Close Grip Front	15 reps @ 140 lbs, 10 reps @ 125 lbs
	7	Video Dumbbell Lateral Raise	15 reps @ 32 lbs, 10 reps @ 29 lbs
	8	Video Dumbbell Rear Lateral Raise	15 reps @ 25 lbs, 10 reps @ 23 lbs
	9	Video Dumbbell Seated External Rotation	15 reps @ 20 lbs, 10 reps @ 18 lbs
	10	Video Dumbbell Seated Forearm Extension	15 reps @ 11 lbs, 10 reps @ 10 lbs
	11	Video Dumbbell Seated Forearm Flexion	15 reps @ 23 lbs, 10 reps @ 21 lbs
	12	Video Standing Toe Press	15 reps @ 240 lbs, 10 reps @ 215 lbs
	13	Seated Toe Press	15 reps @ 120 lbs, 10 reps @ 110 lbs
	14	Video 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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