Illinois Hammerheads Baseball

Strength Training Resources

If you are playing a fall or winter sport, you will probably doing some strength training with your team.  If not, it’s going to be very difficult for you to get in the weight room with your crazy schedule.  If you can hit the weights a 2 to 3 times a week, it would definitely help with your strength moving forward.

No Fall or Winter Sport

If you are not playing a fall or winter sport, you really should be lifting 3 to 4 days per week if you are in high school.  Make it a part of your lifestyle and you will have way more success as a baseball player.

Important Body Parts

Legs, Core, Back, Triceps & Forearms are very important to your training to be a better baseball player.  You should workout your entire body with a plan to improve your strength, speed and agility, but when you may not have the time to hit every body part each week, make sure to develop your legs, core, back, triceps and forearms and they will definitely help you become a more successful baseball player.

Some Important Lifts for Your Offseason Program




Leg Press


Leg Curls (Hamstrings)

Leg Extensions (Quads)

Hip Flexor Machine (You can do hip flexor exercises without a machine too)

Jumping Rope (Good for your calves and great cardio)

Upper Body

Core, Back, Triceps and Forearms are very important, but make sure you are also working your biceps, chest, shoulders and traps to keep your body growing proportionally.


Baseball Swing (with medicine ball – we will do this at practice)

Bicycle Ab Exercise

Seated Abdominal Twist

Leg Drop Exercises

Regular Crunches are good too, but the twisting motion of the core is very important for throwing and hitting a baseball


Close-grip Bench

Close-grip Push-ups

French Curls

Skull Crushers

Tricep Push Downs


Military Press

Shoulder Isolation Exercise


Back Extensions


Bent Over Row (Dumbbell)

Lat Pull Downs


Bench Press

Incline Bench Press

Decline Bench Press

Dumbbell Bench (recommended for pitchers over the traditional bench press)

Dumbbell Flys




Dumbbell Curls


Reverse Curls

Wrist Curls

Dumbbell Wrist Curls

Dumbbell Reverse Wrist Curls



Dumbbell Shrugs

Example Workout Plan

It is really difficult for me to give you an example workout plan if I don’t know how many days you are working out each week.  Below are just a few examples to help you figure out a game plan.

1X per week

– You may want to do a total body workout including chest, biceps, triceps, back, legs, core and hip flexors.  It is very difficult to get what you need done when working out once per week, but if that’s all the time you have, it is better than nothing.  With a one day per week routine, I would definitely focus on a couple of exercises from each group listed above with some of the core lifts such as squats (or deadlifts), lunges, leg curls, bench press (or dumbbell press), close-grip bench press, french curls, bicep curls (dumbbells or bar) and military press being a part of your workouts.  Lifting 1 time per week really isn’t enough unless you are some genetic freak that is big and strong without lifting (there are some people like that).

2x per week

– This would be a good start for some of you guys.  I would break the workouts into upper body and lower body workouts if you are going to be lifting twice a week.  I would also add core, forearms and hip flexor training into both workouts.

3x per week

– With a 3 day a week workout routine, you can definitely isolate the body parts a little more.  An example would be to do legs on one day, back and biceps on another day, then chest, triceps and shoulders on another day.  I would also add core, forearms and hip flexor training into at least 2 workouts.

4x or more per week

– If you are doing this as a sophomore or a junior, you probably have a pretty good idea of what you want to achieve in the gym.  You can isolate body parts more or you could break up the workouts into upper body on 2 days and lower body on 2 days.

For example, Monday and Thursday could be upper body days.  Tuesday and Friday could be leg days.  I would also add core, forearms and hip flexor training into at least 2 workouts each week.

Cardio & Sprints

Cardio and sprints are also very important for your training.  For position players, the cardio isn’t as important as it is to a pitcher who may be throwing 80 or more pitches in a game, but it is still important to get in better shape and cardio will help.

All position players should be adding sprints to their routine if they have room to run in the gym.

Run sprints from your steal position to work on your jumps.  I would run 20, 30, 40, 50 and 60 yard sprints if there is enough room to run indoors.