Baseball Strength Training Program for Chet

This Groosh Baseball Training Program has been designed for Chet, all praise Chet, who is looking to increase his bat speed to hit the gaps faster and over the fence farther. But a great bat would be remiss without the explosiveness to get on the bag, or consequently, the burst to defend and throw out an opposing player with authority.

This 20 minute-a-day program focuses on compound exercises designed around the equipment Chet currently owns plus a couple recommended medicine ball additions. Compound exercises work more than one muscle group at a time vs. isometric exercises which focus on one muscle. Think compound = squats or dead lifts using quads, calves, gluts vs. iso = one arm bicep curl.

  • These exercises can be done with dumbbells, barbells, or body weight
  • Remember, proper form is da’ money
  • Lighter weights with good form are better than heavier weights with slack form all day

It’s a good idea to keep a journal of your daily routine to establish benchmarks and track progress. If you have a way to measure throwing speed or hitting distance, take note of that as well.

Warm-up (5-10 minutes before each workout):

  • Light cardio (jumping jacks, jogging)
  • Dynamic stretches (arm circles, leg swings, torso rotations)

The Workout (choose 2 exercises per day, alternating upper and lower body):

Day 1: Lower Body & Core

  • Squats (3 sets of 8-12 reps): Builds leg power for explosive movements.
  • Romanian Deadlifts with Bar or Dumbbells (3 sets of 10-15 reps): Strengthens hamstrings and core for stability. Hold dumbbells at your sides and hinge at the hips, keeping a flat back.
  • Plank (3 sets of 30-60 seconds hold): Enhances core strength for rotational power.

Day 2: Upper Body & Core

  • Bench Press with Dumbbells (3 sets of 8-12 reps): Develops chest and shoulder strength for throwing velocity. Lie on a flat bench and press dumbbells overhead.
  • Dumbbell Rows (3 sets of 10-15 reps): Builds upper back strength for throwing mechanics and bat control.
  • Russian Twists with Dumbbell (3 sets of 10-12 reps per side): Improves core stability and prevents rotational injuries. Sit on the floor with knees bent and hold a dumbbell (or medicine ball), twisting your torso side to side.

Day 2 ALTERNATE: Upper Body & Core Requires 10 lb Mini Medicine Ball

I recommend buying a medicine ball and working these into your routine.

  • Russian Twists (3 sets of 8-12 reps)
  • Rotational Throws (3 sets of 8-12 reps)
  • Squat Chest Pass (3 sets of 8-12 reps)
  • Rotational Slams (3 sets of 8-12 reps)
  • Around the Back Rotations (3 sets of 8-12 reps)

Day 3: Rest

Day 4: Lower Body & Core

  • Lunges with Dumbbells (3 sets of 8-12 reps per leg): Strengthens legs and improves balance. Hold dumbbells in each hand while lunging forward.
  • Bulgarian Split Squats with Dumbbell (3 sets of 10-15 reps per leg): Increases single-leg power and stability. Hold a dumbbell in one hand while lunging back with the other leg on a bench.
  • Side Plank with Dumbbell (3 sets of 30-60 seconds hold per side): Targets core obliques for rotational power and injury prevention. Hold a dumbbell on your top hip while performing a side plank.

Day 5: Upper Body & Core

  • Overhead Press with Dumbbells (3 sets of 8-12 reps): Develops shoulder strength for throwing velocity and bat speed. Press dumbbells straight overhead.
  • Pull-Ups (3 sets of as many reps as possible): Builds overall upper body pulling strength for hitting power. (Can be assisted with a resistance band or by jumping and lowering yourself slowly)
  • Woodchoppers with Dumbbell Standing (3 sets of 10-12 reps per side): Improves core stability and rotational power. Stand with feet shoulder-width apart and rotate your torso while bringing a dumbbell down diagonally across your body. Good video for kneeling but applies to standing as well.

Day 5 ALTERNATE: Upper Body & Core Requires 12 lb Full Size Medicine Ball and 4 lb Mini Ball

  • Scoop Throw (3 sets of 10-12)
  • Rotation Press Throw (3 sets of 10-12)
  • Overhead Throw (3 sets of 10-12)

Day 6 & 7: Rest or Light Cardio


  • Gradually increase weight as reps become easier.
  • Listen to your body and take rest days when needed.

Additional Thoughts:

  • Mobility Work: Incorporate daily mobility exercises for your shoulders, hips, and ankles.
  • Cardio, ‘Ya Know: Maintain regular cardio activity (2-3 times per week) to improve overall fitness and endurance.
  • Nutrition : Focus on a healthy diet with adequate protein for muscle recovery. Like I need to tell you.