How to Get Strong & Fit for Varsity Baseball

Baseball is a strenuous sport much like any other. As such, to play varsity baseball, an athlete has to have strength and physical fitness in addition to skill. Getting in shape to play varsity baseball is challenging, but if you know what to do, the hardest part is going out there and doing it.

Instructions

    • 1

      Develop your core and foundational strength. This will build the basis for all other strength-training workouts. Concentrate on this aspect of training for four to eight weeks in the early preseason. Lift weights two to three days a week performing two to three sets, concentrating on different body parts on different days. Lift between 50 percent and 60 percent of your one-rep maximum. This means if you can lift 200 pounds one time only, you will be lifting between 100 and 120 pounds each set.

    • 2

      Increase your maximal strength. This will be the part of your training program in which you will be focusing on getting as strong as possible. In addition, it will increase your speed as well. This phase will take place during mid-preseason and last for six weeks. You will work out three days a week with at least one day of rest in between. Your workouts will consist of three to five sets of four to six repetitions. You should lift 80 percent to 90 percent of your one-rep max. So if the most you can lift is 200 pounds, you will be lifting between 160 and 180 pounds.

    • 3

      Develop explosive power. This phase will take place in late preseason for four weeks. During this time, you will be concentrating on making yourself be able to react quickly with strength, helping to develop skills such as swinging the bat with a combination of speed and power. A good way to do this is to concentrate on exercises that use only your body weight, such as plyometrics. A list of specific plyometric exercises can be found online (see link below).

    • 4

      Maintain your gains during the season. A varsity baseball season is long, and even though you will be physically active when playing, you will not be building or maintaining strength. While you can definitely take it easier during the season, do some weight training to maintain what you worked so hard for. Don't pay much attention to sets and reps, and stick to a lower weight. Take a few weeks off, but no more than three or four.