College Baseball Workout Program – Baseball Specific Exercises and Nutrition

College Baseball Workout Program

I always found that it was so difficult to find baseball specific exercises. Now here is a perfect workout program for someone who is striving to be a professional baseball player. This workout program was developed through the experience of a college baseball player, and with the help of a professional baseball player College Baseball Workout Program

Sweet Workout Program
Warmup: Stretch lightly 5 minutes

Jumping Rope 2 minutes
Day 1: Legs (Monday)

Squat 3×8 Walking Lunge 2×10

Dead Lift 3×8 Crunches 3x

Leg Curl 3×10 Obliques 3x

Leg Extension 3×10 Forearms & Calves 3x
Day 2: Chest & Arms (Tuesday)

Bench (dumbbells) 3×10 Skull Crushers 3×10

Close-Grip Bench 3×10 Tricep Pushbacks 3x

Tricep Pushdowns 3×10 Forearms 3x
Day 3: Shoulders & Back (Thursday)

Bent Rows 3×10 Super 12’s 3x

Back Extension 3×10 Seated Rows 3×10

Wide-Grip Pulldown 3×10 Cuban Press 2×8
Day 4: Legs (light) (Friday)

Squat 3×10 Calves 3x

Leg Press 3×10 Forearms 3x

Barbell Step-Up 2×10 Abs 3x

Post Workout: Stretch 10 Minutes
Run in Place 1 min One foot in front (switch) 15 sec
Knees to Chest 15 sec Single Leg Hop 10 sec
Heels to Buttocks 15 sec Run in Place 1 min
Run in Place 1 min Knees to Chest 5-10
Spread and Close Feet 15 sec Run in Place 1 min

Day 1: Upper Body (Wednesday)
Overhead Throws w/ Med Ball 3×10
Catch & Throw 3×10
Side to Side w/ Med Ball 3×10
Explosion Pushups 3×12
8 Sprints 2 Buildups, 6 Full

Day 2: Lower Body (Saturday)
Vertical Jumps 3×10
Tuck Jumps 3×10
Jumps On Box 3×15
Jumps Over Box 3×15
Ladders 5 Different Sequences
Jump Rope 5 min Both, Single, Alternate

Important Notes to Remember:

-Prior to workout, go with more of a dynamic warmup with getting your blood flowing
-Post workout is more of a static stretching College Baseball Workout Program


Instead of trying to stuff yourself three times a day, it is much more useful to space your meals out into smaller portions 6 meals/day and can prevent the storing of body fat. Certain supplements also help baseball related activities.


Protein: Protein molecules make up certain enzymes and hormones and serve as important regulators in your body. They help maintain your blood pressure, blood sugar level, and your metabolism. Most protein foods of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids and are therefore called complete proteins.

Glutamine: According to Ronald Klatz, MD, President of the Academy of Anti-Aging Medicine in Chicago, “Glutamine promotes the assimilation of nutrients, regulates protein synthesis, stimulates growth-hormone production and enhances the immune system.”

Creatine: Creatine is a natural constituent of meat, mainly found in red meat. Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the “power” that drives muscular energetics.

Glucosamine & Chondroitin: Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes in cartilage to help maintain and build healthy joint tissue. This can be very helpful late in the baseball season because all baseball players know how worn down our joints can get.

Multivitamin: For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients.

ZMA: ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.

Nutrition Plan:

Early Morning:
Water and Glutamine(5-10 grams)

Cereal or Oatmeal
Fruit(Banana, Apple)

Mid Morning:
Protein Powder (20-30 grams)
Fruit (Banana, Apple)

Sandwich(Whole wheat, Turkey or beef)

Mid Afternoon:
Granola Bar
Fruit(Blueberries or Rasberries)
Low fat yogurt
Orange Juice

2 glasses of water

Post Workout:
Protein(20-30 grams)
Cranberry Juice
Creatine(5 grams)

Vegetable(corn, beans, broccoli)

Glutamine (5-10 grams)

This nutritional plan is flexible, but is a basis for how much protein, carbs and fats you should maintain throughout the day. I hope this is a good workout and nutritional program for you. College Baseball Workout Program

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