Baseball training routine/Power clean questions

[ForwardMotionStruggle]

Hey guys,

I'm getting ready for a baseball league in my area and I'm kind of confused as to how I should lift in order to best prepare for it.

I found a sample routine that looks like this:

2-3 days a week:
Power Cleans - 2-3 progressively heavier warmup sets of 3, 2 sets of 5
Full Squats - 2-3 progressively heavier warmup sets of 4, 2 sets of 5
Bench Press - 2-3 progressively heavier warmup sets of 4, 2 sets of 6-8
Pullovers - 2 sets of 8-10
Twisting Sit-ups - 2 sets of 20-30
Stretching
2-3 other days a week:


Warmup
Warmup
Sprints - 10X40 yards, 5X100 yards
Farmer's Walk - 5X100 yards

Is this fine?

My other question is about my wrist in doing cleans. How do I make sure I do not cause any injury to my wrist?

I used to practice with the bar, but at times I've found my wrist would be in a bit of pain a few sets in.

Any advice is welcome.
Thanks again MAB'ers,

FMStruggle.

[Spartigus]

Originally Posted by ForwardMotionStruggle

Hey guys,

I'm getting ready for a baseball league in my area and I'm kind of confused as to how I should lift in order to best prepare for it.

I found a sample routine that looks like this:

2-3 days a week:
Power Cleans - 2-3 progressively heavier warmup sets of 3, 2 sets of 5
Full Squats - 2-3 progressively heavier warmup sets of 4, 2 sets of 5
Bench Press - 2-3 progressively heavier warmup sets of 4, 2 sets of 6-8
Pullovers - 2 sets of 8-10
Twisting Sit-ups - 2 sets of 20-30
Stretching
2-3 other days a week:


Warmup
Warmup
Sprints - 10X40 yards, 5X100 yards
Farmer's Walk - 5X100 yards

Is this fine?

My other question is about my wrist in doing cleans. How do I make sure I do not cause any injury to my wrist?

I used to practice with the bar, but at times I've found my wrist would be in a bit of pain a few sets in.

Any advice is welcome.
Thanks again MAB'ers,

FMStruggle.

I have never played baseball (not very big in Australia) so I dont know much about it. So I cant offer a whole lot of advice on it apart from this. All your power comes from your hips, glutes, upper legs and lower back. So deep squats, deadlifts, powercleans, snatches, high pulls (both snatch grip and clean grip) all develop that power. Also that sprinting and farmers walk are perfect too! Im sure other will know more about baseball and can give better advice

When you rack the weight (catch it), it needs to land across your shoulders, not caught in the hand. Your hands just add stability basically. Your upper arm also needs to be parallel to the floor when you rack. Doing shoulder and wrist flexibility will help with this . When you rack the bar on your shoulders, you wont have a good grip on it, you dont need it and you can hurt your hands, its more or less just resting against your hands, but 99% of the weight is held by your shoulders.

[BendtheBar]

My 2 cents...as long as you have squats and some upper body compounds lifts you are in a good place. I was a baseball player in high school with poor speed and power. Squats and exercises like dips and bench raised my performance by leaps and bounds.

I would probably dump the pullovers and use a back strengthening exercise like rows or pullups.

[ForwardMotionStruggle]

Hm. BTB You think I can continue the Powerbuilding routine and be fine?
I'm enjoying the Powerbuilding routine, but I gotta get ready for the league.

[BendtheBar]

Originally Posted by ForwardMotionStruggle

Hm. BTB You think I can continue the Powerbuilding routine and be fine?
I'm enjoying the Powerbuilding routine, but I gotta get ready for the league.

Absolutely.

Other than the possible need for sprint work and rotator cuff work, most strength workouts will help you for baseball as long as core compound lifts are involved, as well as progression.

[PaintedSoul]

I played most of my life and I agree with BtB. Powerbuilding is the best routine I can think of and wish I would have done it when I was younger.

The only thing I can add is to swing a baseball bat at least 100 times a day. It will strengthen you mid-section a bit and will train your body to swing naturally. You don't have to a pitcher, tee or a weighted bat, just swing like you mean it. It made a world of difference for my power from my Junior to Senior years.

[ForwardMotionStruggle]

Awesome. Thanks guys.
Rep'd for the help.

I guess I'll change the ab workouts though to the ones listed.

[bamazav]

Originally Posted by PaintedSoul

I played most of my life and I agree with BtB. Powerbuilding is the best routine I can think of and wish I would have done it when I was younger.

The only thing I can add is to swing a baseball bat at least 100 times a day. It will strengthen you mid-section a bit and will train your body to swing naturally. You don't have to a pitcher, tee or a weighted bat, just swing like you mean it. It made a world of difference for my power from my Junior to Senior years.

I was always the kid that hated and avoided the training and conditioning, preferred to play baseball. If you do ab work, make sure you include some rotational work. I would also make sure you do rotator pre-hab before every session and wouldn't hurt before practices and games. I was not doing it regularly and my muscles have tightened, causing my throwing motion to be off and awkward. If I only knew then what I know now, I would have been a much better ball player. I might have even hit for power....Naw, too slap happy.

[ForwardMotionStruggle]

Yeah definitely going to do rotator cuff exercises too.
I'm gonna stick with the Powerbuilding workouts, but I might at a little extra specifically for baseball.

[Bodybygamma]

Check out his links & videos on training for baseball

YouTube - Bend Over Rows baseball strength training

YouTube - Bend Over Rows baseball strength training

YouTube - Baseball Shoulder Training With Deadlifts

YouTube - Baseball Shoulder Training With Deadlifts

YouTube - Baseball Pitching Strength

YouTube - Baseball Pitching Strength

YouTube - Strength Camp.com - Dynamic Flex Routine

YouTube - Strength Camp.com - Dynamic Flex Routine

YouTube - strengthcamp's Channel