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Quick Start Guide Baseball Strength
Instructions The Baseball Strength program is a very simple, easy-to-use system that provides a proven template for creating balanced, results-orientated workouts. It will allow any baseball player to make smart choices based on their own specific individual needs. The system has two workout programs, each with its own template. These templates have specific sections where certain exercises should be done. These exercises are sequenced (done in a certain order) to ensure that each essential component is not missed.
Baseball Strength System BUILD MUSCLE / BUILD STRENGTH (BM/BS) Template Overview Here are the 3 different templates for upper, lower and full body workouts.
SMR
Mobilize
Activate
BE
R
Dynamic Warm-up
Primary Worksets
Supplemental Worksets
(Legs, Back,
Shoulders)
ST
RE
NG
TH
Core Strength
CO
RE
Rehab
Mobilize
Activate
BE
R
SMR
Mobilize
Activate
BE
R
Dynamic Warm-up
Primary Worksets
Supplemental Worksets
(Chest, Back, Arms)
ST
RE
NG
TH
Core Strength
CO
RE
Rehab
Mobilize
Activate
BE
R
SMR
Mobilize
Activate
BE
R
Dynamic Warm-up
Primary Worksets
Supplemental Worksets
(Chest, Back, Legs,
Arms, Shoulders)
ST
RE
NG
TH
Core Strength
CO
RE
Rehab
Mobilize
Activate
BE
R
UPPER LOWER FULL
Baseball Strength System BUILD MUSCLE / LOSE FAT (BM/LF) Template Overview Here are the 3 different templates for upper, lower and full body workouts.
SMR
Mobilize
Activate
BE
R
Dynamic Warm-up
Primary (UND)
Supplemental (EDT)
(Legs, Back,
Shoulders)
ST
RE
NG
TH
Core Strength
CO
RE
Rehab
Mobilize
Activate
BE
R
SMR
Mobilize
Activate
BE
R
Dynamic Warm-up
Primary (UND)
Supplemental (EDT)
(Chest, Back, Arms)
ST
RE
NG
TH
Core Strength
CO
RE
Rehab
Mobilize
Activate
BE
R
SMR
Mobilize
Activate
BE
R
Dynamic Warm-up
Primary (UND)
Supplemental (EDT)
(Chest, Back, Legs,
Arms, Shoulders)
ST
RE
NG
TH
Core Strength
CO
RE
Rehab
Mobilize
Activate
BE
R
UPPER LOWER FULL
The Baseball Strength Workout Sequence
1. Baseball Essential Recovery (BER) Section: Contains exercises that will be done
before AND after your training session. These exercises are designed to improve your
soft-tissue quality, mobilize your joints and activate your muscles.
2. Baseball Strength Section: Contains the exercises that will be used for your dynamic
warm-up, your primary exercises and your supplemental worksets.
3. Baseball Core Section: These are your core training exercises that will be done after
your supplemental worksets.
4. Baseball Essential Recovery (BER) Section: You will finish each workout with the
movements you used in Section 1 (above) from the BER manual. Placing this section at
the end of your workout will allow you to target your weaknesses and rehabilitate any
injuries.
The exercises that you “plug” into each section are from the manuals listed to the right of each
template above; the Baseball Essential Recovery manual, the Baseball Main manual, the Baseball
Power Core manual. For specific details for the sets, the repetitions, the appropriate intensity, the
total volume and how to perform each exercise, refer to the Baseball Main manual.
The Baseball Strength Workout Program The Baseball Strength system comes with two workout paths. The 12 Week Build Muscle / Build Strength (BM/BS) Program This program is for those players who have been in the gym for a while and have hit a plateau. If you’re a player who can’t put on size and get stronger, then this is the right workout program for you. Either because they have an “old” injury that just won’t heal or they’ve been stuck on the same workout too long.
BM/BS Target (Focus) Weeks 1-4: Foundation Strength Weeks 5-12: Muscle Size / Strength The 12 Week Build Muscle / Lose Fat (BM/LF) Program This program is for those players who are new to lifting or have been out of the gym for a while. It will help you to get acclimated and back to working out. If you are carrying around extra body fat and need to lean up but still keep your power, then it will be a very effective way to jump start your fat loss goals.
BM/LF Target (Focus) Weeks 1-4: Foundation Strength Weeks 5-12: Muscle Size / Fat Loss Right now you should go print all of the workouts from the main Baseball Strength manual for the program you would like to start using. Please remember, the intent of the Baseball Strength system is to show you how to create your own workouts as you progress. After the 12 weeks, you will be able to construct your own programs and modify them as you get stronger or as your goals change. You can also incorporate any other workout program into the Baseball Strength template because now you know all of the essential components that should be included into every good strength program.
What do I do Next? I want to get started NOW! “Jim, I just bought the program and I want to get started right away. I am going to take my before
pics and need to know where are the printable workout sheets?”
Step 1: Take your “before” pictures prior to starting the 12 week Baseball Strength
program you choose.
Step 2: Read the Baseball Quick Reference Guide included in your downloaded .zip
package (it should take you only a few minutes).
Step 3: Print out the 12 week workout program of your choice and put into a 3-ring binder.
This will be your workout journal where you can make notes and record weights.
Step 4: Review the exercise lists in the Baseball Quick Reference Guide for the Baseball
Main manual, the Baseball Essential Recovery (BER) manual and the Baseball Power Core
(CORE) manual. This will help you show the correct sequence and how to perform each
exercise in the workouts. Print these 3 guides out as well and put them in your 3-ring binder.
Note: To see actual demonstrations of each exercise go to http://www.youtube.com/musclevip and subscribe.
Step 5: Go have a great workout!
* Note: For additional workouts, how-to videos and essential warm-ups, please go to http://www.youtube.com/musclevip and http://www.youtube.com/smittydiesel
Exercise Indexes I have included the exercise index lists for each of the main manuals in this quick reference guide for ease of printing.
Exercise Indexes Baseball Strength
Baseball Strength Exercise Guide
WARM-UP UPPER UPPER
Exerccyle - general CHEST GRIP
Treadmill - general Push-ups Hex Holds
Concept II - general BTR Push-ups Blockweight Holds
Hindu Push-ups Plate Pinch
Bear Complex BTR Hindu Push-ups 2 Hand Pinch
Military Press Flat Barbell Bench Press
Back Squat Close Grip Barbell Bench Press SHOULDERS
Military Press DB Flat Bench Press Barbell Military Press
Front Squat DB Flat Bench Press - Neutral DB Military Press
REPEAT Incline Barbell Bench Press DB Military Press - "Y"
Incline DB Bench Press DB Military Press - Neutral
Elastic Band - Quick 5 Incline DB Bench Press - Neutral Seated DB Military Press
Band Circuit - Squats DB Floor Press Seated DB Military Press - "Y"
Band Circuit - Chest Press Seated DB Military Press - Neutral
Band Circuit - Side Laterals BACK One Arm DB Military Press
Band Circuit - Front Laterals Pull-ups One Arm DB Clean & Press
Band Circuit - Military Press Chin-ups Barbell Shrugs
Band Circuit - RDL's Narrow Grip Pull-ups DB Shrugs
Band Circuit - Curls Barbell Bent Over Rows Plate Front Raises
Band Circuit - Bent Over Rows T-bar Rows DB Front Laterals - Neutral
DB Bent Over Rows-Version 1 Alternating Front Laterals
General DB Bent Over Rows-Version 2 DB Side Laterals
Leg Swings DB Rows Posterior DB Flyes
Inch Worms Seated Cable Rows
Inch Worm Striders Inverted Rows LOWER
Inch Worm Striders with Rotation Inverted Chins LEGS
Jumping Jacks Straight Arm Pull Downs Full Back Squats
Seal Jumps BTR Straight Arm Pull Downs Full Front Squats
Jump Roping Wide Grip Lat Pull Downs Box Squats
Bodyweight Squats Narrow Grip Lat Pull Downs Sumo Deadlifts
Reach, Roll and Lift Underhand Lat Pull Downs Conventional Deadlifts
Quadraped Extension + Rotation Reverse Hypers Romanian Deadlifts
Lunge and Reach Back Extensions Sumo Romanian Deadlifts
Tin Man DB Romanian Deadlifts
High Hurdles ARMS Good Mornings
Arm Swings / Circles BICEPS Snatch Grip Deadlifts
Levator Scapulae Stretch Chin-ups Zercher Squats
Body Circles Barbell Curls Glute Ham Raises (GHR)
Bodyweight Military Press Reverse Barbell Curls Leg Press
Band / Stick Dislocates EZ Curls Goblet Squats
Pec Wall Stretches Reverse EZ Curls DB Front Squats
Plate Halos DB Curls DB Swings
Hindu Push-ups Hammer Grip DB Curls Kettlebell Swings
Banded Good Mornings Alternating DB Curls Cable Pullthroughs
Banded Good Mornings w/ Iron Cross Cable Curls Lunges
Seated DB Clean with Ext. Rotation Rope Cable Curls Lunges with DB's
Plate Pushes Overhead Plate Lunges
Prowler Pushes TRICEPS Backward Lunges from Deficit - 1
Sled Dragging Forward Close Grip Barbell Bench Press Backward Lunges from Deficit - 2
Sled Dragging Backward DB Floor Press Bulgarian Split Squats
Tates One Leg Squats to Box
TRICEPS (cont.) LEG (cont.)
Incline Tates Step-ups
Crush Flat Press - Version 1 Step-ups with DB's
Crush Flat Press - Version 2 Reverse Hypers
Crush Incline Press - Version 1 Back Extensions
Crush Incline Press - Version 2
JM Press
Dips
Band Tricep Extension
Plate Tricep Extension
Baseball Essential Recovery (BER) Manual Exercise Guide
ACTIVATION ACTIVATION (cont.) SMR
GLUTE ACTIVATION QUAD ACTIVATION FOAM ROLLER / LaX BALL
X-Band Walks Walking on Foam LaX - Pectorals, Delts
Band Abduction Squats Walking on Foam with Weight Foam - Pectorals, Delts
Plate Pushes Terminal Knee Extensions (TKE) Foam - Thoracic Extension
Supine Bridges Banded Terminal Knee Extensions (TKE) Foam - Rhomboids, Trapezius, Spinal Erectors, Lattisimus Dorsi
One-Leg Supine Bridging Bodyweight Lunges Foam - Lattismus Dorsi
One-Leg Supine Bridge with Hold Bulgarian Split Squats with Dumbbells Foam - Triceps Brachii
Supine Bridge with Med Ball Overhead Plate Lunges LaX - Piriformis, Gluteals
Supine Bridge with Elastic Band One Leg Squat to Bench (or Box) Foam - Piriformis, Gluteals, Iliotibial (IT) Band
Supine Bridge on Swiss Ball Step-Ups Foam - Piriformis
One-Leg Supine Bridge on Swiss Ball Step-Up with Dumbbells Foam - Hip Flexors, Tensor Fascia Lata, Quadriceps
One-Leg Hack Sled Press Sled Dragging – Backward LaX - Iliotibial (IT) Band
Half Birddog Sled Dragging – Forward Foam - Hamstrings
Birddog Foam - Hip Addcutors
Full Birddog with Perturbation MOBILITY Foam - Peroneals
Full Birddog with Dumbbell HIP MOBILITY Foam - Tibialis Anterior
Bowler Lunges Hip Adductor Stretch LaX - Peroneals
Donkey Kicks Hip Flexor and Quadriceps Stretch Foam - Gastrocs, Soleus
A,B,C’s Lunge and Reach LaX - Plantar Fascia
Banded Good Mornings Hip and Glute Stretch 1
Band Good Mornings with Iron Cross Hip and Glute Stretch 2
Hip and Glute Stretch 3
SHOULDER ACTIVATION Hip / Glute / Piriformis Stretch
Bodyblade / PVC External Rotation Pattern Seated Sumo Stretch
Bodyblade / PVC Transverse Flexion Pattern Standing Sumo Stretch
Bodyblade / PVC Side Laterals Pattern Hip Adductor / Quad / Ankle Stretch
Reach, Roll and Lift Chair Exercise
Face Pulls Cradle Walks
Face Pulls with External Rotation Striders Face Pulls with External Rotation – Low Pulley Inch Worms Striders
Band Retractions Tin Man
Band Dislocates Inch Worms Strider with Rotation
Rotator Cuff – “Y” SHOULDER / PEC STRETCHES
Rotator Cuff – “T” Band Dislocates
Rotator Cuff – “W” Band Presses
Rotator Cuff – “L” Pectoral Wall Stretches - 3 Versions
Rotator Cuff – “L” with External Rotation Pectoral Stretch 1
Prone Internal Rotations Pectoral Stretch 2
Seated External Rotations Horizontal Adduction Stretch
Cuban Press Shoulder / Tricep Stretch
Side Lying Posterior Flyes Shoulder / Lat Stretch
Side Lying Posterior Flyes Thumb Down Shoulder / Lat Stretch with Bands 1
Side Lying External Rotations Shoulder / Lat Stretch with Bands 2
Band External Rotations Pectoral Stretch with Bands
Band Abduction / External Rotations Partner Pectoral / Shoulder Stretch 1
Push Up Plus Partner Pectoral / Shoulder Stretch 2
Hand Walking on Foam Side Lying Posterior Capsule Stretch
Seated DB Clean to External Rotation Posterior Capsule Stretch with Lacrosse Ball
Multi-Directional Pull Aparts Quadraped Extension with Rotation
Baseball Power Core (CORE) Manual Exercise List
BASIC ADVANCED ELITE
Planks Planks On a Swiss Ball Decline Bench - DB Clean & Press
Side Planks - Level 1 Planks on Swiss Ball (on Elbows) Decline Bench - DB Sit-ups with Military Press
Side Planks - Level 2 Planks on Swiss Ball (Arms Locked) Decline Bench - Pop-Ups
Side Planks - Level 3 Decline Push-ups Decline Bench - Core Statics – Elastic Bands
Side Planks - Level 4 Decline Push-ups (One Foot Elevated) Medicine Ball Throws (Backwards)
Glute Bridges Spiderman Decline Push-ups Medicine Ball Throws (Rotational Low to High)
Glute Bridges - ABDucted + ER Stir the Pot Rotational Medicine Ball Throws into Wall
Hip Thrusts Swiss Ball Mountain Climbers Medicine Ball Slams
Hip Thrusts - ABDucted + ER Swiss Ball Rollouts Anti-Rotation Sled Drags
45 Degree Back Raises Pike Ups on Swiss Ball Anti-Rotation Reverse Lunges
Kettlebell Swings Supermans into Pike Ups Lateral Band Resisted Kettlebell Swings
Single-Leg Romanian Deadlifts Alternating Dumbbell Rows L-Sit Pull-ups
Ab Wheel Rollouts Renegade Rows Spiderman Pull-ups
Ab Slide Outs Push-up with Renegade Rows "T" Push-ups
Straight Leg Sit-ups Dumbbell Press with Static Hold
Overhead Walks
"V" Ups
Ab Roller
Band Resisted Ab Roller
Core Statics – Lateral Shuffles
Dumbbell Get-ups
One Arm Dumbbell Farmers Walks
Overhead Dumbbell Farmers Walks
Overhead Dumbbell Lunges
Braced One-Arm Dumbbell Bench Press
Landmines
ABOUT JIM SMITH
OTHER PRODUCTS FROM JIM SMITH
CLICK HERE FOR MORE INFORMATION
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Jim Smith is a highly respected, world renowned strength & conditioning specialist who has been called one of the most "innovative strength coaches" in the fitness industry. Training athletes, fitness enthusiasts and weekend warriors, Jim has dedicated himself to helping them reach "beyond their potential". Jim holds multiple national fitness certifications and is a consultant and lecturer, giving seminars all over the country. Jim has been featured in Men's Health, Men's Fitness, Muscle & Fitness, Oxygen and Black Belt magazines. Jim has also contributed to Easy Strength (Dragondoor) and Cardio Strength Training (Rodale). He is the author of several strength, power and muscle building manuals and has produced best-selling DVD's covering all aspects of strength training. Main Site: http://www.dieselsc.com
The COOL YouTube
Channels
Awesome Athletic Strength Training / Muscle Building Channel
http://www.youtube.com/smittydiesel Essential Exercise Index Channel http://www.youtube.com/musclevip
All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage
and retrieval system, without the expressed written permission from Jim Smith. Fines start at $150,000 and include a possible prison sentence upon conviction.
