Category — Free weights

Baseball has been called a “game of inches” and those few inches can be the difference between winning and losing. In order to gain an edge you have to develop a winning exercise program. Evan Waters at Bodybuilding.com has constructed a fitness regimen for baseball players or those just looking to develop the physique of one.

The program is mostly strength-training based focusing on ways to develop and maintain strength throughout the upper body, lower body, and the core. If you had to choose between those three areas the latter two are the most important in terms of baseball specific moves.  A strong core and lower body allows for more power in hitting and throwing. Mostly every baseball move derives from the core therefore it’s very important to develop that area.

On the field, the program outlines a few drills (30-yard dash, throwing with a weighted ball, and long toss) that will complement your work in the gym.

Bodybuilding.com lists the best types of workouts for football players. They feature two different programs contstructed by a couple of the site’s avid readers and amateur football players.

Being that most positions in football require short, explosive bursts rather than sustained ones, the first workout promotes the 5 x 5 routine (5 sets of 5 repetitions) allowing for 20-40 seconds of rest between each set. It also stresses the importance of a “total body” workout which can help prevent injuries by targeting every muscle group.

The workout incorporates weightlifting, plyometrics, running, and agility drills. This isn’t just a workout for prospective NFL players, anyone from weekend warriors to casual flag football players can reap the benefits!

Ian Lee at AskMen.com outlines 10 simple rules for putting on muscle mass. He stresses the importance of using free weights as opposed to machines and experimenting with different exercises and combinations.

Some people want to make bodybuilding into rocket science when it’s really just plain science. The main factor in any weightlifting regimine is variation. If you can “keep things interesting” for your muscles so to speak then you’re going to see growth.

Always change your routines up to shock your muscles so they never get comfortable with any single exercise. That’s when you’ll experience the most growth.