The Baseball Workout Formula: Building Your Own

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Күн бұрын

Build your own baseball workouts with 8 great, safe, baseball-specific strength exercises. Strength training is HUGE for ballplayers. ✅ Sign up for Early Work Baseball Training: 👉earlyworktraining.com/baseball/
Want to learn effective baseball workout routines and strength training exercises that will improve your pitching velocity, exit velocity and reduce likelihood of injuries? This video has it all, and Dan Blewett walks you through some of the best baseball specific training exercises.
There's a signup link below to the full Early Work baseball workout program along with timestamps for reference in the video. Early Work has versions for individuals, families and TEAMS.
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⚾️Baseball Workout Program - Full Strength & Conditioning Routine Below with Time Stamps
[0:00] Introduction
A1. [1:09] Goblet or Front Squat 3-4x8 [Goblet: • The Goblet Squat - Ear... ] [Front Squat: • Front Squat ]
A2. [2:39] Prone Ls 3x12-15 Full Vid: • Prone Ls [Baseball Ar...
B1. [3:19] 1-Leg Hip Thrust 3x12 Full Vid: • 1-Leg Hip Thrust - Ear...
B2. [4:05] 1-Arm DB Bench 3x8-12 Full Vid: • 1-Arm DB Bench Press -...
C1. [5:13] Med Ball Shotput w/Crow Hop 3x6-8 reps Full Vid: • med ball shotput with ...
C2. [6:33] Chest Supported Row 3-4x10-12 Full Vid: • Chest Support Row Ea...
D. [7:23] Farmers Walks Full Vid: • Farmers Walk - Early W...
[12:00] More info on my new Strength Program
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-- -- -- -- -- --
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Пікірлер: 137

@DanBlewett 3 жыл бұрын

Be sure to subscribe to my channel if you haven't yet! ✅👉kzfaq.info

@nightfighter2879 3 жыл бұрын

This is perfect timing, I am 14 and I decided it is time to take my weight and strength more seriously in baseball as my dream is to go d1

@DanBlewett 3 жыл бұрын

strength is huge. get to work!

@taylorlivings8567 3 жыл бұрын

Same bro good luck

@cpsclan2447 3 жыл бұрын

Same I’m 14

@maikahg7255 3 жыл бұрын

same bro

@granthitsbombs2241 2 жыл бұрын

How is it going bro?

@baileyciarlante782 2 жыл бұрын

Thank you so much this will help a lot!

@jessortega4639 3 жыл бұрын

Great Video thank you

@bradydavis11 7 ай бұрын

Appreciate the videos!!

@bwinsyrwood8963 2 жыл бұрын

great! video. thank you for breaking it down.

@bigweewheeler8531 2 жыл бұрын

I appreciate this. I’ve been trying to be able to get shaped up a bit more for baseball because I’m the “smaller” kid out there and I just need a boost

@danielpina3573 2 ай бұрын

Thank you Coach I am looking to get my son started in some workouts this is definitely something I will include thanks for sharing this knowledge and passing it on ..

@sed1589 Жыл бұрын

Wow this is really helpful. Thanks coach!

@DanBlewett Жыл бұрын

You're very welcome!

@yvngtay4970 3 жыл бұрын

Thanks for this coach I just got back from a camp and apparently I'm a tad below average so this will help a lot

@DanBlewett 3 жыл бұрын

Get in that weight rooooooom thanks for watching

@nathza1363 2 жыл бұрын

It's COVID for me 😂 I've gotten a bit lazy

@elijahsalgado2985 3 жыл бұрын

Thanks this helps a lot man

@DanBlewett 3 жыл бұрын

No problem 👍

@mdraza427 3 жыл бұрын

Thanks Dan sir

@DanBlewett 3 жыл бұрын

thanks for watching!

@andrewcrone4621 2 жыл бұрын

My cousin asked me to help him get stronger for baseball so I know what I’m gonna start using. Thank you!

@DanBlewett 2 жыл бұрын

sounds good - be safe and work hard

@cj-lm9bv 2 жыл бұрын

How often should i go to the gym? I’ve been out of baseball/working out since my junior year because of covid. I’m about to be a sophomore in college. I’m trying to walk on and I want to be in the best shape. I’ve been going to the gym in the day for 1-2 hrs and at night for 1-2 hour. Am I overdoing it or not doing enough? Thanks in advance.

@snow-so3qn Жыл бұрын

I play golf, and after seeing so many former college/high baseball players dominate with distance I found this. The golf swing has so many similarities with a bat swing just at a 45° angle, great video

@DanBlewett Жыл бұрын

yeah I can smash a golf ball - 180mph launch speed

@Speedsoft.Cooper 10 ай бұрын

Hey coach I’m not sure if your going to read this since this video was made 2 years ago but what are good pairs for just lower body exercises and how many days a week should I do leg day I am 14

@rohittaneja4287 Жыл бұрын

Is this a full body workout that would be done 4-6 times a week or should I pair it with another workout?

@molina_oc_14_hiall85 3 жыл бұрын

Thanks this is a good video. but one question so Ward you change out some exercises for like catching and how many days of the week would you do this for and for how many months would you leave the same routine???

@DanBlewett 3 жыл бұрын

change it up after a month

@molina_oc_14_hiall85 3 жыл бұрын

@@DanBlewett thanks

@Luke_17 Жыл бұрын

Hello, I am 13 5'9 and 130 and I am preping for high school. But I don't have a lot of equipment at my house what are some alternatives for these?

@terrywoo890 2 жыл бұрын

If my gym does not have a Med ball, what other workout can it be replaced? Thank you for an awesome video!

@DanBlewett 2 жыл бұрын

use a band or cable machine to rotate

@joelmedcalf8885 3 жыл бұрын

Hey Dan. Great video. These are some great exercises. Had a question tho. I’ve had my sons (and teams) do the goblet squat. Which I think is really good for learning that pattern and proper form. However, if a kid is working out at home and has progressed beyond the 40-50 pound dumbbell range but doesn’t have a squat rack, do u think the trap bar is a good alternative to start loading heavier? Thanks.

@DanBlewett 3 жыл бұрын

Trap Bar deadlifts are wonderful, kinda halfway between a straight bar DL and squat in muscle recruitment. Great exercise for players who have a little experience in the weight room and a decent foundation of strength. Safer than a straight bar deadlift, easier to perform properly and safely, easy to load, and if a kid exceeds his capabilities the bar just stays put on the ground.

@ekpride89 2 жыл бұрын

Struggling with the concept of weight training ,and how often it should be done. how often do you mix your weight training between baseball drills? do you weight life before games or practice? For youth not adults ?

@DanBlewett 2 жыл бұрын

Search for my video on inseason training

@kevc130 2 жыл бұрын

Hey thanks for the video, how do you balance pitching and weightlifting, I usually end up being sore from working out than take a day off than throw around 50-60 pitches than workout again is that ok or should I be pitching more?

@DanBlewett 2 жыл бұрын

I cant give too much advice not knowing you or your whole workload, but in general listen to your body, dont pitch on the same day you lift and lighten up your workouts significantly when theyre the day before you might pitch, or dont lift at all the day before.

@kevc130 2 жыл бұрын

@@DanBlewett ok I appreciate your response and I love ur videos man they help a lot thank you

@DanBlewett 2 жыл бұрын

Also, I made this in-season workout video that I forgot about: kzfaq.info/get/bejne/ZsqEeKVq2cC1dHk.html

@kevc130 2 жыл бұрын

@@DanBlewett thanks I watched it and it had a lot of great info in it, I appreciate the help

@matthewmullin2000 Жыл бұрын

So is it okay to build your chest in baseball, because I am worried it is slowing down my swing.

@Thegoat-rg7kp 3 жыл бұрын

Can u do the chest supported dumbbell rows with barbell

@DanBlewett 3 жыл бұрын

@zoalone5778 3 жыл бұрын

Coach I’m a lefty that hits righty so i would do the meds ball throws on both sides

@DanBlewett 3 жыл бұрын

yeah

@cjm35 Жыл бұрын

Hey Coach, for the med ball shotput how much weight should I use. I am fourteen and have experience in lifting weights.

@DanBlewett Жыл бұрын

Maybe 4lbs

@mailman1116 Жыл бұрын

Great video! Can I do this routine all year?

@DanBlewett Жыл бұрын

@GymFreak2099 2 ай бұрын

so what should he do

@denniperez8028 Ай бұрын

I would like to learn how to breathe when working out, please 🙏🏻. Thank you, May God bless

@GABERRIEL 3 жыл бұрын

Hey coach, nice video. Would it be okay to do this while playing travel ball on the weekends? Also how many times a week would you recommend doing this workout?

@DanBlewett 3 жыл бұрын

yes. 2-3

@pattycasas2611 5 ай бұрын

Is this per day like that exersise for example a1 and a2 for monday and so on

@juliang748 Ай бұрын

These are supersets, so basically you would do A1 and then A2 directly after, take a 1-2 minute rest and then do A1 and A2 again until you finish all your reps, moving on to B1 and B2, etc

@byvrs8618 2 жыл бұрын

Thank you for the info! I have a question, if I am already doing my own lifting split and routine but I want to add all these exercises, is it okay to just whatever body part I’m working that day I do the exercises you have for that body part. For example if I’m hitting back , do the prone L’s and chest rested row , ect..

@byvrs8618 2 жыл бұрын

Or should I be having a day where I’m doing all these workouts in a split like you gave at the end

@DanBlewett 2 жыл бұрын

if you're substituting back exercises for back exercises that shouldn't pose any issues, but I really cant say more than that, because I don't know you and I'm not your trainer in real life. But in general these are pretty safe and should substitute just fine in another workout, however I really just recommend doing it as written under the supervision of a local trainer.

@themartialartsapproach8786 Жыл бұрын

Guys, don't underestimate the first exercise!. And here's a tip if you're falling backwards: sink your tailbone stright down. It'll flatten your lower back and keep your center of mass over your feet. A curved lower back causes your butt to stick out more and more as you squat, shifting your weight behind you. I use this for eve-ry-thing!

@christopherguarnieri7439 Жыл бұрын

Excellent program, correct any great workout is based on push, pull, squat, hinge. The only thing I would suggest is some way to learn the Olympic lifts especially the snatch for your pitcher, and outside hill sprint. You can goblet squat into hill sprints or carries into hill sprints. I would also suggest that your carries should be different in weight, distance and or time every workout. Great video keep them coming. Also suggested weight for med ball for a bigger 10 year old, 5’5” 115.

@DanBlewett Жыл бұрын

Thanks. The Olympic lifts, especially the snatch, are way more dangerous than they are worth. High strain on the shoulders and elbows. There’s a reason no high level baseball players snatch or do clean and jerks.

@christopherguarnieri7439 Жыл бұрын

@@DanBlewett good to know that about the Olympic lifts.

@christopherguarnieri7439 Жыл бұрын

@@DanBlewett I’ve seen from other strength coaches online suggest doing hangs to help with shoulder health, any opinions on that, good or bad? So instead of the Olympic lifts a baseball player should do sleds, med ball, for explosive work then? I’ve also seen limited to no overhead pressing for baseball players suggest too, an thoughts?

@DanBlewett Жыл бұрын

There is a plethora of rotator cuff and shoulder exercises that are the cornerstone of shoulder health for pitchers. Mike Reinold, Eric Cressey, others are good resources as well.

@christopherguarnieri7439 Жыл бұрын

@@DanBlewett thank you. Always looking to learn.

@IsaacHoweiner Жыл бұрын

Is the prone L there as a rear delt exercise or is it specific.

@DanBlewett Жыл бұрын

external rotation

@Stevie_Proko_ 3 жыл бұрын

Would it be alright if I did DB row and Chest supported row in one session? Or just one of them is good?

@DanBlewett 3 жыл бұрын

That would be okay. Db row is more horizontal than chest supported so they’d be different enough.

@Stevie_Proko_ 3 жыл бұрын

@@DanBlewett awesome thanks for the reply. Wasn’t sure if it would just be overdoing it

@Ezragoldshw 3 жыл бұрын

Do you have any workouts that don’t required the weight room? I don’t have access.

@DanBlewett 3 жыл бұрын

did you search the rest of my channel?

@kaemantatum657 3 жыл бұрын

I'm new to the weight stuff but don't you have designated days for certain areas like arms on Monday legs Tuesday abs Wednesday etc

@DanBlewett 3 жыл бұрын

Yeah thats a bodybuilding split and not a good way to do it for baseball at all.

@nickspears2635 Жыл бұрын

Hey I got a question can I do this on a daily bases and it will always continue to help me or should I do different workouts also

@DanBlewett Жыл бұрын

No. Three times per week max. And no. It will stop working after 2 months. Early work program in the description is for longterm

@jeduckgaming9926 3 жыл бұрын

How many reps do you recommend for all of these workouts? I’m trying to start working out for the first time so I’m kinda new.

@DanBlewett 3 жыл бұрын

check the description or sign up for early work

@jeduckgaming9926 3 жыл бұрын

@@DanBlewett thanks! Stupid of me not to check the description haha

@colinc1261 3 жыл бұрын

I’m not sure if you still read comments but anyways I’m going to start this workout soon and I need advice. I’m about 5”9 122lbs skinny and 14 in one month. With this workout will it help my outfield position and do you have a diet plan that safe for baseball that won’t make me a huge muscle dude thank you I love the video.

@DanBlewett 3 жыл бұрын

I dont hand out diet plans sorry

@calebmiller3352 2 жыл бұрын

My son is 8 years old and currently an above average player on his select team. I still want to give him the most competitive advantages possible to reach his goals. Is it too early to start strength training with weights? I was thinking of incorporating this 1 - 2 times per week for 20 - 30 minutes in duration each time. Good or bad for his age?

@DanBlewett 2 жыл бұрын

BAD. Way too early.

@sun6262- 3 ай бұрын

bent over row?

@jxrxmy9011 2 жыл бұрын

Should I do these workouts 3-4x a week?

@calmingambience472 Жыл бұрын

Can we do dead hang from a bar instead of farmers walk?

@DanBlewett Жыл бұрын

@zaynehookala966 3 жыл бұрын

What’s days do you recommend. Do you do this everyday?

@DanBlewett 3 жыл бұрын

No. Three days per week with off days in between.

@zaynehookala966 3 жыл бұрын

What days do you do? For Example: Monday, Wednesday, and Friday. I wanna try this out because I’m not in season right now. Thanks🙏🏼

@zaynehookala966 3 жыл бұрын

And is all three days this exact full body workout?

@lanegray7196 2 жыл бұрын

I’m 14, I haven’t played baseball in two years would these workouts still work for me?

@DanBlewett 2 жыл бұрын

sure

@0315Jeffrey 3 жыл бұрын

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@jujusmith1013 2 жыл бұрын

Can I do these in season?

@DanBlewett 2 жыл бұрын

probably

@cwj9202 3 жыл бұрын

Why just a one arm dumbbell bench press as opposed to using both arms simultaneously?

@DanBlewett 3 жыл бұрын

requires more shoulder stability

@cwj9202 3 жыл бұрын

@@DanBlewett - Thank you for that info!

@Johnjamessantoro 2 жыл бұрын

How often can you do this workout?

@DanBlewett 2 жыл бұрын

2-3 days a week, but really you should have 3 different workouts, one for each of your three days, not one single workout repeated 12 times per month

@patrickross7048 2 жыл бұрын

how many days a week should i being doing this?

@DanBlewett 2 жыл бұрын

up to 3

@patrickross7048 2 жыл бұрын

@@DanBlewett ok thank you is there anything else i can be doing on those other days to keep getting stronger?

@anthonygarofalo3082 2 жыл бұрын

Should I still be doing this in season?

@g30_shant 2 жыл бұрын

Yes

@anthonylucarelli299 2 жыл бұрын

should I do these in all one work out ?

@DanBlewett 2 жыл бұрын

theres a program card to download

@artic8074 2 жыл бұрын

This is good for pitching velocity gain?

@DanBlewett 2 жыл бұрын

yes

@artic8074 2 жыл бұрын

@@DanBlewett thank you

@artic8074 2 жыл бұрын

@@DanBlewett also, I don’t know if I missed this in the video but I’m between the day I do this can I do other workouts in between the days I do this but take 1-2 days off?

@matthays5844 2 жыл бұрын

How many days should I do this workout?

@DanBlewett 2 жыл бұрын

2-3

@brianrhodes8369 3 жыл бұрын

How do you feel about crow hoping and long toss? A big no no in some therapy minds.

@DanBlewett 3 жыл бұрын

no one thinks crow hops are a no-no - thats a normal way of throwing

@brianrhodes8369 3 жыл бұрын

@@DanBlewett no one? Big statement. A lot of therapists these days seem to be against the idea. Throwing the ball 220' should be successful on a flat line. Crow hop with long toss teaches the body to over throw what they naturally are able too. Thus causing for increase chance of injury. The trajectory of long toss promotes the throwing motion to be against gravity which causes lag and extra torgue on the joints. Im not a fan of the idea or thoughts but it its being preached to prevent injuries. Just as you mentioned forearms are protecting UCL... Doing the farmers walk is a great exercise as it assists in strengthening pronator teres which is in our follow through. Also working the serratus anterior would be a great muscle to work for the deceleration phase of throwing. What about wall squats?

@DanBlewett 3 жыл бұрын

do you know what a crow hop is? Its basic baseball footwork. I think you think its something else

@kostiantynboiko1794 3 жыл бұрын

Hi, Dan! I'm from Ukraine and I want to say that translation on russian is so bad, really. I understand that it's made by translator, but a kid, who can speak only russian will not understand these description and subtitles. I know that you spent so much time for translation but I think it's not good idea to translate in russian. Or maybe u should change translator for better translate. The video is really good, especially for our countries where nobody know how your workout should be

@DanBlewett 3 жыл бұрын

Thanks for the feedback. Google translate does the translations, but it sounds like I shouldn’t bother with them. Thank you!

@josealejandromartinezlopez3924 3 жыл бұрын

The spanish one is also awful.