Please Scroll Down to See Forums Below I am curious as to info on lifting for baseball. The info is for my 14 year old son. I am familiar with the normal lifting, ie. bench, squats, curls, lat pull down and different variasions of each excersice. I am looking for specific strength movements, for bat speed, and throwing.
lifting for baseball
- Thread starter weavs
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weavs said:
The power that is used in baseball is derived from the use of your legs. You're son will need strong legs and a strong core to produce power in all aspects of the game, from hitting to throwing. I'd recommend basic compund movements for your son for right now, since he's started out at around the right age to lift. Squats, Deadlift, and Presses in that order. If you want more information on a type of program that includes these lifts, look in the training sticky, and look for rippetoes plan of progression. It's perfect for your son. And make sure he eats alot also so he can grow like a weed, and he gets enough rest at night.
skullcrushin22
New member
weavs said:
I played college baseball and as far as bat speed and developing your arm goes. Swinging is what will increase bat speed and improving your technique. Yeah the weights will help but some of the best hitters ive seen hate lifting weights.
As far as throwing goes I was a pitcher and I used a long toss program that a guy who used to play pro ball taught me. First obv. you warm up. Start at 30 feet and make 10-20 throws, then move back to 60,90,120 etc. Then move back in at each distance. When getting to the longer distances do not crow hop. Hop up on one leg once or twice and then throw, if that makes sense. Your son is 14 and I do not know how strong his arm is. You dont have to go all the way to 120. You can shorten everything up. Do this 3 times a week and you will see results. This program helped me hit the upper 80's and touch 90 a few times.
As far as are college lifting program went. We lifted three times a week with a rep range from 10-12. Sometimes doing 12-10-8 also. Squatting will def. help.
al420
New member
I have my son, 9yrs, doing Oly lifting w/ a coach. They train the Clean and Jerk and the Snatch. They train accessory lifts like high pulls, rack jerks, front and back squats as well. They also do box jumps and various other Plyo drills. If form is solid then adding minimal weight is ok. At 14, depending on where his test production is...(at 14 I didn't have a hair on me) he may be able to be more aggressive about adding weight.
Some Natl Champ level High School baseball teams are now doing Oly style training (not to mention college, especially off season), as are the football teams. The training creates explosive power, which is very dynamic compared to what is accomplished lying on a bench pressing weight or pulling weight off the floor up to your knees. While good lifts, the bench and deadlift are childs play compared to the Clean and Jerk and Snatch. The auxilary lifts are all harder - form wise and all very taxing.
Not baging the Holy 3, as I train them all, but when in Baseball are you lying flat on your back? Sports are dynamic. Increased speed, power, and quickness are all direct benefits of Oly training. Throw in some plyos and some kettlebell work (a good oly program would have these IMO) and your son will be a machine. He will also gain tremendous strength in his RC's and his entire shoulder girdle (snatch). Flexibilty will improve (oly squats are as real as it gets, people say 'atf' alot, but their butt has never touched the ground w/ weight on thier back...his will, and his legs will be powerful). Speed on the bases, home to first, first to second... he will be able to take biger leads... List really goes on.
Some Natl Champ level High School baseball teams are now doing Oly style training (not to mention college, especially off season), as are the football teams. The training creates explosive power, which is very dynamic compared to what is accomplished lying on a bench pressing weight or pulling weight off the floor up to your knees. While good lifts, the bench and deadlift are childs play compared to the Clean and Jerk and Snatch. The auxilary lifts are all harder - form wise and all very taxing.
Not baging the Holy 3, as I train them all, but when in Baseball are you lying flat on your back? Sports are dynamic. Increased speed, power, and quickness are all direct benefits of Oly training. Throw in some plyos and some kettlebell work (a good oly program would have these IMO) and your son will be a machine. He will also gain tremendous strength in his RC's and his entire shoulder girdle (snatch). Flexibilty will improve (oly squats are as real as it gets, people say 'atf' alot, but their butt has never touched the ground w/ weight on thier back...his will, and his legs will be powerful). Speed on the bases, home to first, first to second... he will be able to take biger leads... List really goes on.
needtogetaas
New member
I think dbbt would be able to help you.from what I here he was almost pro.
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