Baseball Training and Lifting

When it comes to baseball training and lifting correctly is part of the preparation that goes into the game. From levels like college all the way to the MLB players are built through years of training, discipline, and lifting. Natural talent with baseball always comes into play but strength training and conditioning are what separates that talent with good players to great ones. Behind every good play in the field, home run hit, or throwing a 95 mph fastball there is plenty of training to maximize that potential on the field. 

The Approach to Baseball Training

There is no such thing as players just showing up, playing catch and hit in the cages and they are ready to go. The year round training with skill development in the off season is valued highly because of the importance strength and conditioning play in the role of baseball. Both college programs and MLB organizations rely on a sports performance staff to create workouts, off season training plans mostly individualized or focus on position to help development off the field.

Training for baseball is more than just lifting heavy weights to throw harder or hit the ball farther. It is about building explosiveness, while staying mobile and athletic. The unique side of baseball is the movements it requires are not typical workout routines than like football would be. There is a demand for short quick bursts of speed, rotational power when hitting and overhead throwing with a mix of strength, speed, and movement. 

College Baseball Training 

The college level of baseball is the first type of off season commitment and training most baseball players get. With the NCAA rules there is only a certain amount of hours per week in the off season teams are allowed. Trainers and coaches have to plan correctly around how they use their time to train their players to success. The focus can be building a strong base but also staying athletic focusing on movement. 

As a college baseball player I understand the importance of planning your off season training correctly and setting goals that will fit your future success. During the fall and winter off season focus should be on building muscle mass and strength, lifts like squat, bench, deadlift and barbell rows. Pre-season or early spring focus should shift more towards explosive, baseball related movements like med ball throws, plyometrics, and rotational lifts to replicate hitting and throwing movements. While in season you want to make sure you stay strong and healthy without overloading yourself, you should focus more on stretching and mobility recovery is essential game after game. The conditioning that comes with baseball is often position based but also personalized conditioning workouts. There can be base running drills or high paced fielding drills. The agility drills and short burst of running can help stay loose, most college programs are focussing on mobility, flexibility, and arm care especially for pitchers.

MLB Training

At the professional level of baseball baseball training becomes way more personalized to suit the players wants and needs during the offseason. The investment MLB teams put into their training and player development is important, using expensive equipment and technology to improve. The goal is to try and get everything you can get from a performance aspect but also maintain the risk of injuries in preparation for a long 162 game season.

MLB players mostly train with an off season strength coach, this can be someone within their organization they play for or even just an outside hire that specializes in baseball training. These off season programs focus on explosive power and rotational strength similar to college in this aspect, there is still emphasis on squats, bench, and deadlifts but more attention to technique. There is medicine ball training where they throw it replicating the swinging or pitching motions. Cable rotation is also crucial for the control and stability of swinging and pitching. Velocity training is different and definitely more intense than college where they monitor speed to train for explosiveness not just heavy weight. 

Recovery and maintaining longevity is the one marvel we see where pitchers are still throwing 100 mph at 40+ years old. With the grind of a long 162 game season the recovery is important as the lifting aspect. MLB players have the resources like massage therapists, cryotherapy, nutritionist, and sleep specialists to maximize their recovery and performance. The emphasis on the recovery is more focussing on the performance and staying on the field than just feeling good. An example is when a pitcher is throwing they have strict recovery schedules, the training can relate to the shoulder and elbow making sure they are ready for next start or relief appearance. 

Mental Side of Training

There has been a huge focus on the mental side of baseball as of recently, from college to the pros players are training the brain like any other muscle to be strong and consistent. Visualization techniques, clearing the mind, and breathing exercises are built into routines. The word mental toughness is thrown around quite often when it comes to baseball, but it is a clear competitive advantage. Striking out last at bat or bouncing back from a bad pitching outing requires mental resilience that is beyond the physical side of the game. College programs or MLB organizations can bring in sports psychologists and performance coaches to help players manage pressure and stay focused leading to success. 

Emphasis on Training

Baseball training at the college and MLB levels is all about maximizing the athletic potential of players. This is a sport where there are demands for focus, power, and control. The game may have evolved and changed overtime but it is still the same grind it always has been, the successful players will continue to put in the work when no one is watching. 

For younger athletes that are looking to play at the next level, the resources are there and more available than ever. Committing to the process and grind is where it starts, lifting smart, training with a purpose or goal, and taking care of your body and mind is essential for growth. There can be cold early morning lifts or a bullpen session week before your big start. The work put in behind the scenes is what makes the good players great ones. The best players aren’t just born, they are built from the commitment and grind.