Traditional strength training exercises such as the lat pulldown, seated row, bench press (machine based or free weights) are ideal for body building as they are typically performed in a stable, single plane of motion, isolating a particular body part. Such traditional exercises are great at creating "gym' strength.
Although such exercises can get you strong, they shouldn't be the only approach when training for baseball. Baseball related movements (and sports in general) should be trained via exercises which are multi-planar integrating multiple muscle groups thru multiple ranges of motion - the essence of functional training. Exercises such as standing band/cable press, split squats, or even 1-arm standing row, can generate "field" strength; capable of reducing the incidence of injury and enhancing on-field performance.
Combining traditional strength training exercises with functional strength training exercises provides for a training system (HYBRID TRAINING SYSTEM) capable of bridging "gym" strength and "field" strength. It maximizes the efficiency and effectiveness of your training program.
Here's a few examples:
Squats - Traditional
1-Leg RDL - Functional
Lat Pull Down - Traditional
Standing Alternating Band Press - Functional
Seated Row - Traditional
Stability Ball Push Up - Functional
Flat Bench DB Press - Traditional
1-Arm Standing Cable Row - Functional
Incline DB Bench Press - Traditional
Recline Row - Functional
Out train the game.
- Five Tool Baseball Performance Training (FTBPT) is dedicated to sharing its knowledge, ideas and opinions on baseball performance training based upon field tested experiences as player, coach and baseball strength & conditioning coach. Proper exercise technique ( to ensure effective & efficient training programs) and baseball related movement patterns are implemented to maximize on-field performance. Emphasis is placed on movement based training which integrates multiple muscle groups. This approach has a greater transfer to on-field performance and can minimize the incidence and risk of injury. If a game is being played you can be sure Im watching it from home or from the stands. Many of my own workouts involve designing/creating out-of-the-box exercises & programs to enhance performance and movement unique to baseball