Designing a Personal Workout Plan

Your workout should include general fitness development exercises as well as sport-specific exercises. Design your workout to enhance the aspects of the game that are unique to your position. A good strength workout will take approximately 60 - 120 minutes and should be done at least 3 days a week.

• Warm Up - Mobility Exercises & Shoulder Structure Exercises (5 min) -- Perform each one for 30 seconds or 10-15 reps.

• Functional Training (10 min) - Rotational Exercises (i.e., Medicine Ball) -- Perform before or after strength training.

• Strength Training

  • • Alternate Core Lifts for large muscle groups with Active Recovery Exercises (30-40 min)

      • • 8-10 reps x 3 sets

    • Auxiliary Lifts (10-15 min) - Push & Pull Exercises for smaller muscle groups (Target the upper body)

• Postural & Abs Body Exercises (5 min) -- Perform at the beginning and/or at the end of your workout.

• Cool Down - Flexibility Exercises (5 min)

Sample Superset Workout for Baseball Players

1. Warm Up Exercises - 7-8 exercises that engage and loosen up all muscles and joints.

2. Goblet Squat or Front/Back Squat (3 sets x 10 reps) w/Prone Ls (3 sets x 12-15 reps)

3. Deadlifts (3 sets x 10 reps) & Lower Back Extensions

4. 1-arm Dumbbell Press or Bench Press (3 sets x 10 reps) & Dumbbell Forward Lunges

5. Tricep Extensions & Lat Pulldowns

6. Med Ball Rotational Throws (3 sets x & Chest Support Rows (3 sets x 10 reps)

7. Farmer's Walk (3 times x 1 minute) & Deadbugs (3 sets x 20)

• Video - Coach McCutchen's Mobility Warm Up Routine

• Video - Baseball Dynamic Warm Up

• Video - Coach McCutchen's Scap Routine

• Video - Measuring your estimated 1 rep max.

• Video - Coach McCutchen's Form Jumping Routine

Other Exercises

• Video - Coach McCutchen's Ab Sequence (Perform 3-5 times)

• Video - Coach McCutchen's Plank Routine (Perform 3-5 times)

• Farmer's Walk (Walk 20-yards with 20-40 lb dumbbells)