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Classic
Baseball and Softball Strength Training Workout
Bill
Reynolds Baseball and Softball Workout – Off-Season
|
| "Key
muscle groups in baseball and softball include the forearms, deltoids
and upper back, but as with most sports virtually all of the body's
skeletal muscles come into play. The following out-of-season weight
training schedule should prove effective when combined with a good
running program" -
Bill Reynolds, Complete Weight Training Book - 1976. |
|
Exercise |
Sets |
Reps |
Men* |
Women* |
| 1. Clean and Press |
1 |
15-20 |
35% |
25% |
| 2. Leg Press |
2-3 |
15-20 |
75% |
65% |
| 3. Leg Curl |
2 |
12-15 |
25% |
15% |
| 4. Calf Press |
3-5 |
20-30 |
80% |
70% |
| 5. Bench Press |
2 |
12-15 |
40% |
30% |
| 6. Lat Pulldown |
3 |
12-15 |
40% |
30% |
| 7. Upright Row |
2 |
12-15 |
30% |
20% |
| 8. Press Behind
Neck |
2 |
8-12 |
35% |
25% |
| 9. Barbell Front
Raise |
2 |
12-15 |
20% |
10% |
| 10. Reverse Curl |
2 |
12-15 |
30% |
20% |
| 11. French Press |
2 |
12-15 |
30% |
20% |
| 12. Wrist Curl |
2 |
20-30 |
25% |
15% |
| 13. Reverse Wrist
Curl |
2 |
20-30 |
15% |
10% |
| 14. Situps |
1 |
25-100 |
--- |
--- |
|
*Indicates the percentage of
body weight that you should use for your initial training weights. Adjust
your training weights for each exercise up or down from there.
|
|
About Bill Reynolds |
| Bill Reynolds "Complete Weight Training Book"
was published almost thirty years ago in 1976. Reynolds, by the time the book
came out was already an accomplished author, having written more the 100 weight training related articles for various
publications. Bill became passionate about weight training after seeing
how it much it helped him realize his full potential as an athlete. |
|
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|
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