Baseball//Basketball Workout

Athletes in all sports have done their weight training during the period of time immediately preceding their competitive season. However, athletes have learned that year-round training has it`s advantages, which are, fewer sports-related injuries, and bigger, faster and stronger athletes.

However , it would be foolish to try to lift as much as you can all year long. You can burn out, overtrain and probably injure yourself. The best way for an athlete to train would be to break down the year into periods or cycles.

Cycle

1) Conditioning  

Duration: 4-6 weeks  Workouts/week: 3

2) Strength

Duration: 8-10 weeks

Workouts/week: 3-5

3) Power

Duration: 6-8 weeks

Workouts/week: 3

In the off- season, you should begin with Cycle 1, then alternate Cycles 2 and 3 for the rest of your off- season cycle.

Cycle 1- Conditioning

Conditioning prepares your body for the heavier training to follow. During the conditioning phase you can do the same exercises, but use less weight, higher reps and less rest time between sets.

Cycle 2- Strength
These routines should give you a great deal of strength that will translate into improved athletic performance when you learn the necessary sports skills through which your new strength will be channeled.

Cycle 3- Power
Power is the combination of strength and speed. To acquire power , you need to use heavy weights for sets of 4-8 reps. You should try to move the weights as quickly and explosively as possible with each rep, even though they will move slowly because you are using heavy weights.

Here's an example of a good power-building routine.

Exercise
1) Sit-up  

Sets 2-3  Repetitions 20-30

2) Leg Raise

Sets 2-3  Reps 20-30

3) Squats

Sets 4  Reps 5-6

4) Leg Curl

Sets 3  Reps 6-8

5) Deadlift ( once a week)

Sets 3  Reps 4-6

6) Bent-Over Barbell Row

Sets 4  Reps 6-8

7) Barbell Shrug 

Sets 3  Reps 8-10

8) Bent-Arm Pullover

Sets 3  Reps 4-6

9) Bench Press

Sets 4  Reps 6-8

10) Military Press

Sets 3-4  Reps 4-6

11) Lying Triceps French Press

Sets 3  Reps 6-8

12) Barbell Curl

Sets 3  Reps 6-8

13) Barbell Wrist Curl

Sets 3  Reps 10-15

14) Standing Calf Raise

Sets 4  Reps 8-12

By following these bodybuilding cycles for a year alternating the three cycles discussed, you will find yourself in much better shape. If you want to improve your athletic performance, try bodybuilding. Your chances of becoming a successful athlete are greatly increased by following these three training cycles.

Here are more examples of strength- building programs that you can follow for a few different sports. Remember, strength- building comprises the major portion of your off-season athletic training. During conditioning phase, you can do the same exercises, with higher reps and lighter weight- work fast to to develop condition. In the power phase, you will very seldom do more than eight reps, since you want power. Lower reps build power and strength, and increases speed. You can do the same programs outlined here. Just keep your reps between four and

eight.

Bodybuilding for Baseball

Here's an example of an exercise routine for baseball. These specific exercises are targeted for the majority of the muscle groups used for this sport, specifically the shoulder area and the forearms (wrist curls and reverse curls).

3 Days Per Week

Warm-up and Stretching Exercises First

Exercise

Military Press

Sets 3  Reps 10

Lateral Raise

Sets 3  Reps 8-10

Tricep Pressdown

Sets 3  Reps 8-10

Barbell Curl

Sets 2  Reps 12

Reverse Curl

Sets 2  Reps 12

Upright Row

Sets 2  Reps 12

Foward Wrist Curl

Sets 2  Reps 25

Reverse Wrist Curl

Sets 2  Reps 25

Crunch

Sets 2  Reps 25

Leg Extension

Sets 2  Reps 10

Leg Curl

Sets 2  Reps 10

Calf Raise

Sets 2  Reps 20

Stretch and Cool-Down Exercises

Bodybuilding for Basketball

O.k. so you want to be a basketball player, fine.

But your feeling a little sluggish, a little weak, well I got just what you need to get on the right track. 

Thanks to Joe Weider's BodyBuilding Systems, your game can improve dramatically within a matter of weeks. Of course, you have to practice and train in the court as well. Weight training won't make you a better player. However, it WILL help you improve in the sense that you will have more stamina, strength, speed and resistance. If you don't want to take my word for it, and I think you should, due to the fact that I've worked with the best basketball athletes in Puerto Rico, you can ask any pro in any sport, and he or she will tell you that it is a fact that weight resistance training is a major factor and advantage in their professional or amateur carreers.

So, here's an example of a weight resistance training routine for basketball.

3 Days per Week

Warm-Up Exercises and Stretching First

Exercise

Bench Press

Warm-up Set 1  Reps 8-10

Work Sets 2  Reps 10

Military Press

Sets 3  Reps 6

Bent-Over Barbell Row 

Sets 3  Reps 6-8

Triceps Pressdown

Sets 3  Reps 8

Barbell Curl

Sets 2  Reps 10

Upright Row

Sets 3  Reps 8-10

Squats

Sets 3  Reps 10

Leg Extension

Sets 4  Reps 10

Leg Curl

Sets 4  Reps 10

Calf Raise

Sets 3  Reps 15

Wrist Curl (Regular and Reverse)

Sets 2  Reps 25 each way

Crunches

Sets 2  Reps 30

Stretch and Cool-Down Exercises