Many people want to get into good shape, but they don’t necessarily want to be – as the saying goes – muscle bound. That’s why making use of baseball conditioning workouts is ideal; baseball players are among the most outstanding of athletes, and thus using their type of workout can give you a leaner body mass, improve your speed and agility, and give you better strength and power.
The Exercises You Can Use
Baseball conditioning workouts make use of a series of different exercises to help you get into the optimal state of physical fitness. Your aim is to target a specific muscle group, and then develop the group to its peak performance level. So, step one, develop a basic strength program.
It doesn’t matter if you’ve never exercised (or haven’t done it for years), or if you’re in good condition to start with; baseball conditioning workouts require you to first do a series of basic strength exercises. If you’re in good shape, three to five weeks of these exercises is enough; if you’re out of shape, do them for eight to ten weeks. A good basic program is typically made up of a series of different exercises called a circuit. In the circuit, each exercise works a different series of muscles. So, you’ll do an exercise to work your arms (maybe twenty or thirty reps) and then do an exercise for work your legs. After that, something for your abdominals, then the back muscles, and then do another exercise to target your arms. It’s important to keep track of the weights you put on each machine and how many reps of each you do. Then, over time, you increase the number of reps until you’re comfortable with adding more weight.
Basic strength is fine if being physically fit is all you’re after, but baseball conditioning workouts go beyond that to include maximal programs. These types of baseball conditioning workouts help you to get your muscles to act together, to synchronize at their best level. A standard program will use dead lifts, bench presses, half squats, calf and shoulder presses, weighted crunches, and lat pull downs. With These kinds of baseball conditioning workouts, your goal is to push yourself to almost your maximum strength – from seventy to ninety-five percent of the most weight you can handle. So, the first week, you use seventy percent of your maximum load, and do eight to ten reps of each exercise. In the second week, lower the reps to six to eight, but boost the load to eighty percent. For the third week, the reps go down to three or four and the load up to ninety percent. In the fourth week, drop the load to seventy, but make the reps slightly higher. For the fifth and sixth weeks, make the loads eighty-five and ninety-five percent, respectively, and lower the reps to three or four.
This is a key element to baseball; the players have times when they need explosive power to complete some aspect of the game. Maybe a player needs to hurl the ball to home plate, or run and slide into home plate. The key here is building up either the upper body or the lower, or both, depending on what area you want to target. For the arms, strength training and simply tossing a medicine ball can do the job. For the legs, use running – not jogging – and some jump squats.
As baseball players have to be active for long periods, they need their muscles to have endurance. So, baseball conditioning workouts use jump squats, depth jumps and throwing a medicine ball around to accomplish this. The two key elements here are short, intense workouts followed by long rest periods. Also, you want the load you use to be moderate – fifty to seventy percent of your maximum. You want to do two to four different exercises, do fifteen to thirty reps of each – as fast as possible – and then rest between each exercise for five to seven minutes.