The Baseball Workout Formula: Building Your Own

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.
----
⚾️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
🚨 Order a Copy of my pitching book 👉 amzn.to/3EzMHBo
📚 I Narrated my Memoir, Dear Baseball Gods. Listen now 👉 amzn.to/2WXlzmB
💪 Free Trial of my baseball strength program 👉 earlyworktraining.com/baseball/
✅ My Online Pitching Courses 👉 courses.danblewett.com
📺 Free Mental Skills Webinar 👉 danblewett.com/mental-trainin...
📫 Sign Up for My Baseball Emails 👉 www.danblewett.com/dan-blewet...
🎙My Podcast 👉 danblewett.com/dear-baseball-g...
⚾️ Watch my FREE Curveball Course Playlist 👉 bit.ly/curveballcourse
👉 📄 PDF Download for the course is here: danblewett.com/curveball
-- -- -- -- -- --
[DISCLAIMER: Some links above are affiliate links to products that I will earn a small commission on if you purchase, at no additional cost to you. I am a member of the Amazon affiliates program and may present links to other affiliate programs.]

[@DanBlewett]

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

[@nightfighter2879]

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]

strength is huge. get to work!

[@taylorlivings8567]

Same bro good luck

[@cpsclan2447]

Same I’m 14

[@maikahg7255]

same bro

[@granthitsbombs2241]

How is it going bro?

[@bigweewheeler8531]

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

[@baileyciarlante782]

Thank you so much this will help a lot!

[@yvngtay4970]

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]

Get in that weight rooooooom thanks for watching

[@nathza1363]

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

[@jessortega4639]

Great Video thank you

[@bwinsyrwood8963]

great! video. thank you for breaking it down.

[@danielpina3573]

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 ..

[@andrewcrone4621]

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

[@DanBlewett]

sounds good - be safe and work hard

[@bradydavis11]

Appreciate the videos!!

[@sed1589]

Wow this is really helpful. Thanks coach!

[@DanBlewett]

You're very welcome!

[@elijahsalgado2985]

Thanks this helps a lot man

[@DanBlewett]

No problem 👍

[@cj-lm9bv]

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]

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]

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

[@mdraza427]

Thanks Dan sir

[@DanBlewett]

thanks for watching!

[@Speedsoft.Cooper]

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]

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]

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]

change it up after a month

[@molina_oc_14_hiall85]

@@DanBlewett thanks

[@joelmedcalf8885]

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]

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.

[@terrywoo890]

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

[@DanBlewett]

use a band or cable machine to rotate

[@kevc130]

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]

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]

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

[@DanBlewett]

Also, I made this in-season workout video that I forgot about: kzbin.info/www/bejne/ZpW3dnVvqb-Eeqc

[@kevc130]

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

[@Luke_17]

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?

[@ekpride89]

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]

Search for my video on inseason training

[@aidanrehbaum2535]

Do we only do this workout or do we do different ones throughout the week

[@matthewmullin2000]

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

[@cjm35]

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

[@DanBlewett]

Maybe 4lbs

[@GABERRIEL]

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]

yes. 2-3

[@zoalone5778]

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

[@DanBlewett]

yeah

[@colinc1261]

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]

I dont hand out diet plans sorry

[@IsaacHoweiner]

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

[@DanBlewett]

external rotation

[@byvrs8618]

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]

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

[@DanBlewett]

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.

[@nickspears2635]

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]

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]

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]

check the description or sign up for early work

[@jeduckgaming9926]

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

[@calebmiller3352]

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]

BAD. Way too early.

[@Stevie_Proko_]

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

[@DanBlewett]

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

[@Stevie_Proko_]

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

[@mailman1116]

Great video! Can I do this routine all year?

[@DanBlewett]

No

[@GymFreak2099]

so what should he do

[@Thegoat-rg7kp]

Can u do the chest supported dumbbell rows with barbell

[@DanBlewett]

uh

[@Ezragoldshw]

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

[@DanBlewett]

did you search the rest of my channel?

[@christopherguarnieri7439]

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]

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]

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

[@christopherguarnieri7439]

@@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]

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]

@@DanBlewett thank you. Always looking to learn.

[@pattycasas2611]

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

[@juliang748]

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

[@kaemantatum657]

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]

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

[@LOR_BAPA]

Do I do this workout every day? Or something else?

[@themartialartsapproach8786]

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!

[@aaryan3154]

Can i do a daily this exercises i am cricketer and i think i do this exercise for better performance and body balance and strength Reply please 😊

[@jxrxmy9011]

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

[@lanegray7196]

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

[@DanBlewett]

sure

[@zaynehookala966]

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

[@DanBlewett]

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

[@zaynehookala966]

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]

And is all three days this exact full body workout?

[@denniperez8028]

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

[@sun6262-]

bent over row?

[@jujusmith1013]

Can I do these in season?

[@DanBlewett]

probably

[@calmingambience472]

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

[@DanBlewett]

No

[@Johnjamessantoro]

How often can you do this workout?

[@DanBlewett]

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

[@anthonylucarelli299]

should I do these in all one work out ?

[@DanBlewett]

theres a program card to download

[@matthays5844]

How many days should I do this workout?

[@DanBlewett]

2-3

[@anthonygarofalo3082]

Should I still be doing this in season?

[@g30_shant]

Yes

[@patrickross7048]

how many days a week should i being doing this?

[@DanBlewett]

up to 3

[@patrickross7048]

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

[@cwj9202]

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

[@DanBlewett]

requires more shoulder stability

[@cwj9202]

@@DanBlewett - Thank you for that info!

[@artic8074]

This is good for pitching velocity gain?

[@DanBlewett]

yes

[@artic8074]

@@DanBlewett thank you

[@artic8074]

@@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?

[@0315Jeffrey]

Korean title suggestion : 제일 좋은 8 가지 야구 스트렝스 훈련

[@brianrhodes8369]

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

[@DanBlewett]

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

[@brianrhodes8369]

@@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]

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

[@kostiantynboiko1794]

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]

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

[@josealejandromartinezlopez3924]

The spanish one is also awful.

[@TrentConnor2010]

Shouldn’t you do 2 pulls for 1 push?

[@DanBlewett]

yes, in an entire workout program, not necessarily in every single workout within. and anyway, there are two pulls for each push in this workout...

[@TrentConnor2010]

@@DanBlewett really? I only saw the chest supported row