Most people associate bodybuilding for increasing muscles size and reduce fat. But, this vigorous activity can also be used to improved performance for a sport like youth baseball. It doesn’t matter if you have the best swing and have a good throwing hand or use the best youth baseball bats to hit the ball; it will be of little use. Unless you train and practice regularly to improve or maintain your body strength and performance, you won’t be winning games very often.

Besides, building endurance, body strength and playing performance, bodybuilding training can also help baseball players to prevent injuries. For instance, if players train in strengthening the rotator cuff muscles and the core muscles, they can improve their batting swings and pitching actions. If players have stronger legs, they can sprint faster during fielding and while running from base to base.    The programs that will be shown here consists of a variety of isotonic, isometric, stretching, sprints, isokinetic exercises, and many other exercises. However, the coach will decide which players should focus on training programs depending on the player’s position and physical needs.

For example, if you’re a pitcher, you’ll require more strength and flexibility in the rotator cuff muscles and shoulders. So you need to put emphasis on those areas of the body. Meanwhile, if you’re a catcher, infielders, and outfielders, you’ll need more strength and flexibility in your legs.

Our primary mission of this training program is to develop, improve and maintain overall strength and flexibility of all the major muscle groups in the body. The training has two components:

• Off-Season/Pre-Season Training
• In-Season Training

Off-Season/Pre-Season Baseball Weight Training Program

In this program our main goal is to gain strength and balance out all the weaknesses.

Weeks 1-3

Workout A – Monday/Thursday:

• Incline Dumbbell Bench Press: 3 sets of 10-12 repetitions (60 second rest)
• Chest Dips: 3 sets of 10-12 repetitions (60 second rest)
• Wide Grip Pullup To Front: 3 sets of 10-12 repetition (60 second rest)
• One Arm Dumbbell Rows: 3 sets of 10-12 repetitions (60 second rest)
• Dumbbell Curls: 3 sets of 10-12 repetitions (60 second rest)
• Hammer Curls: 3 sets of 10-12 repetitions (60 second rest)
• Overhead Triceps Extensions: 3 sets of 10-12 repetitions (60 second rest)
• Triceps Pushdowns: 3 sets of 10-12 repetitions (60 second rest)

Workout B – Tuesday/Friday:

Superset: Two exercises have to be performed consecutively without taking any break or rest.

• External Rotations: 3 sets of 15-20 repetitions (no rest)
• Internal Rotations with Cable: 3 sets of 15-20 repetitions (60 second rest)
• Dumbbell Shoulder Press: 3 sets of 10-12 repetitions (60 second rest)
• Lateral Raises: 3 sets of 10-12 repetitions (60 second rest)
• Bent Over Lateral Raises: 3 sets of 10-12 repetitions (60 second rest)
• Upright Rows (Shoulder Width Grip): 3 sets of 10-12 repetitions (60 second rest)
• Wrist Curls: 3 sets of 15-25 repetitions (60 second rest)

Triset: Three exercises have to be performed consecutively without taking any break or rest.

• Bicycle Crunches: 3 sets of as many reps as possible with slow deliberate movement (no rest)
• Swiss Ball Crunches: 3 sets of as many reps as possible with slow deliberate movement (no rest)
• Hanging or Lying Leg Raises: 3 sets of as many reps as possible with slow deliberate movement (60 second rest)

Workout C – Wednesday/Saturday:

• Leg Extensions: 3 sets of 12-15 repetitions (60 second rest)
• Squats: 3 sets of 10-12 repetitions (60 second rest)
• Leg Press: 3 sets of 10-12 repetitions (60 second rest)
• Walking Lunges: 3 sets of as many reps as possible with slow deliberate movement (60 second rest)

Superset: Two exercises have to be performed consecutively without taking any break or rest.

• Lying Leg Curls: 3 sets of 10-12 repetitions (no rest)
• Dumbbell Stiff Legged Dead lifts: 3 sets of 10-12 repetitions (60 second rest)

Superset: Two exercises have to be performed consecutively without taking any break or rest.

• Calf Press: 3 sets of 10-12 repetitions (no rest)
• Seated Calf Raises: 3 sets of 10-12 repetitions (60 second rest)

Weeks 4-6:

Workout A – Monday/Thursday:

Superset: Two exercises have to be performed consecutively without taking any break or rest.

• Incline Barbell Bench Press: 3 sets of 10, 8, 6 repetitions (90 seconds)
• Wide Grip Pull-up To Front: 3 sets of 10, 8, 6 repetitions (90 seconds)

Superset: Two exercises have to be performed consecutively without taking any break or rest.

• Chest Dips: 3 sets of 10, 8, 6 repetitions (90 seconds)
• T-Bar Rows: 3 sets of 10, 8, 6 repetitions (90 seconds)

Superset: Two exercises have to be performed consecutively without taking any break or rest.

• Dumbbell Curls: 3 sets of 10, 8, 6 repetitions (90 seconds)
• Close Grip Bench Press: 3 sets of 10, 8, 6 repetitions (90 seconds)

Superset: Two exercises have to be performed consecutively without taking any break or rest.

• Reverse E-Z Curls: 3 sets of 10, 8, 6 repetitions (90 seconds)
• Triceps Pushdowns: 3 sets of 10, 8, 6 repetitions (90 seconds)

Workout B – Tuesday/Friday:

• External Rotations: 3 sets of 15-20 repetitions (60 seconds)
• Internal Rotations with Cable: 3 sets of 15-20 repetitions (60 seconds)
• One Arm Laterals: 3 sets of 12, 10, 8 repetitions (60 seconds)

Triset: Three exercises have to be performed consecutively without taking any break or rest.

• Seated Military Press: 3 sets of 10, 8, 6 repetitions (60 seconds)
• Bent Over Laterals: 3 sets of 10, 8, 6 repetitions (60 seconds)
• Upright Rows (Shoulder Width Grip): 3 sets of 10, 8, 6 repetitions (60 seconds)
• Wrist Curls: 3 sets of 15-25 repetitions (60 second rest)
• Bicycle Crunches: 3 sets of as many reps as possible with slow deliberate movement (60 seconds)
• Swiss Ball Crunches: 3 sets of as many reps as possible with slow deliberate movement (60 seconds)
• Hanging or Lying Leg Raises: 3 sets of as many reps as possible with slow deliberate movement (60 seconds)

In-Season Baseball Weight Training Program

In this training program our main goal is to maintain the gains achieved in the off-season and pre-season training program.

Monday & Thursday:

Monday:

• Incline Dumbbell Press: 3 sets of 13-15 reps (60 second rest)
• Wide Grip Pull-downs or Pull-ups: 3 sets of 13-15 reps (60 second rest)
• Dumbbell Upright Rows: 3 sets of 13-15 reps (60 second rest)
• Concentration Curls: 3 sets of 13-15 reps (60 second rest)
• Triceps Pushdowns: 3 sets of 13-15 reps (60 second rest)

Superset:

• Leg Press: 3 sets of 13-15 reps (no rest)
• Calf Press: 3 sets of 15-20 reps (60 second rest)

Superset:

• Lying Leg Curls: 3 sets of 13-15 reps (no rest)
• Bicycle crunches: 3 sets of 10-25 reps per side (60 second rest)

Thursday:

• Incline Barbell Press: 3 sets of 13-15 reps (60 second rest)
• Low Pulley Rows or One Arm Rows: 3 sets of 13-15 reps (60 second rest)
• Dumbbell Lateral Raises: 3 sets of 13-15 reps (60 second rest)
• Hammer Curls: 3 sets of 13-15 reps (60 second rest)
• Triceps Dips: 3 sets of 13-15 reps (60 second rest)

Superset:

• Dumbbell Lunges 3 sets of 13-15 reps (no rest)
• Seated Calf Raises 3 sets of 15-20 reps (60 second rest)

Superset:

• One Legged Lying Leg Curls: 3 sets of 13-15 reps (no rest)
• Bicycle Crunches: 3 sets of 10-25 reps per side (60 second rest)

Diet Program

Without proper diet and nutrition, there can be no increased performance in any sports. A balanced nutrition program provides the athletes all the necessary elements required for energy, growth, endurance, strength, and recuperation. Whether you’re baseball players who boast of playing using the best youth baseball bats, you can’t have satisfactory outcomes from any training routine without a having a balanced diet. Your nutrition program must contain all required nutrients in forms of carbohydrates, protein, healthy fats, and water.

Here’s the full list of a diet program for youth baseball players:

Good Carbohydrates List

They come it two forms.

1. Simple Carbohydrates
2. Complex Carbohydrates

Simple Carbohydrates:

• Apples (1 apple)
• Bananas (1 banana)
• Grapefruit (1 grapefruit)
• Grapes (22 grapes)
• Oranges (1-1/2 orange)
• Pears (1 pear)
• Pineapple (3/4 of a cup)

Each serving approximately equals 20-25 grams of carbohydrates.

Complex Carbohydrates:

Starchy:

• Oatmeal (1 cup dry)
• Sweet potatoes (8 oz baked)
• Potatoes (8 oz baked)
• Rice (1 cup cooked)
• Pasta (8oz cooked)
• Corn (1 cup canned)
• Peas (2 cups cooked)

Each serving approximately equals 40-50 grams of carbohydrates.

Fibrous:

• Broccoli (1/2 cup raw)
• Carrots (1 cup raw)
• Cauliflower (1/2 cup raw)
• Green beans (1/2 cup raw)
• Lettuce (5 cups raw)
• Mushrooms (3/4 cups raw)
• Pepper (1/2 cup raw)
• Spinach (3-1/2 cups raw)
• Zucchini (1 cup raw)

Each serving approximately equals 6 grams of carbohydrates

Good Proteins List:

• Egg whites (10 egg whites)
• Chicken breast (cooked, skinless and boneless: 6 oz)
• Turkey (cooked, skinless and boneless: 6 oz)
• White fish (6 oz).

Each serving size equals approximately 35-40 grams of protein.

Good Fats List:

• Extra Virgin Olive Oil (preferably from can)
• Organic Flaxseed Oil (which needs to be refrigerated at all times)

Sample Diet For Teenage Males (Normal Metabolism)

Meal 1

• 1 cup of oatmeal
• 1 piece of fruit such as an apple
• 10 egg whites
• 1/2 tablespoon of flaxseed oil
• Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (Between 9-9:30am)

• 1-1/2 scoops of Pro V60 or Lean Body Protein Bar or Lean Body MRP or RTD
• 3-4 whole grain rice cakes

Meal 3 (11:30am to 12:30pm)

• 1 cup of brown rice
• Serving of vegetables such as green beans, broccoli, asparagus
• 5 ounces of chicken
• Supplements: Vitamin C (1000 mg)

Meal 4 (3pm)

• 1-1/2 scoops of Pro V60 or Lean Body Protein Bar or Lean Body MRP or RTD
• 3-4 whole grain rice cakes

Meal 5 (6pm)

• 8 ounces of baked potatoes
• Serving of vegetables such as green beans, broccoli, asparagus
• 8 ounces of tilapia
• 1/2 tablespoon of flaxseed oil
• Supplements: Vitamin C (1000 mg)

Meal 6 (8:30 pm)

• Lean Body MRP or 1-1/2 scoops of Pro V60 pre-mixed
• 1/2 tablespoon of flaxseed oil

Water Intake

Players must drink enough water throughout the training session and during game practice drills. Not drinking adequate water during the training program might negatively affect your muscle gains. It will also not flush the body from unneeded toxins that are being created by the extension training program.

Supplements

Supplements are a subcomponent of the balanced diet and aren’t used as a substitute for it as most people tend to think. However, protein powders and other supplements are necessary to gain muscle mass, strength and increasing performance in the field. Remember, supplements will only give desired results if your nutrition and training program are optimal and efficient.

Author Bio : Javier Turner is a regular contributor to many popular sports magazines worldwide and has been a sports reporter for many years.  He owns a best youth baseball bats store and is involved in many sports associations. He used to coach a youth baseball team and is a keen sports memorabilia collector.