Baseball Pitching Velocity Training

Train Like an MLB PitcherEvery sport has its own set of requirements, and baseball is no exception especially when you want to Train Like an MLB Pitcher. As an intense game requiring agility, strength, and endurance, players must adhere to a year-round strategic training program. Our complete strength training program is designed to improve field performance, reduce injury risk, and increase overall fitness. Let's look at the various seasons and the training exercises that go with them.

Overview of How to Train Like an MLB Pitcher

A well-rounded baseball strength training program is frequently periodized, which means it is separated into several phases over the course of the year. Each step focuses on a different component of fitness, building on the previous phase's basis. A typical yearlong training regimen looks like this:

Early Preseason (January through February)

Early in the preseason, players are getting ready for the season and regaining strength following the off-season. The emphasis is on:

  1. Strengthening the foundation
  2. Increasing muscular endurance
  3. Muscle growth (hypertrophy) stimulation

Late Preseason (March to April)

As the season approaches, players ramp up their training to achieve peak performance. The focus in the late preseason is on:

  1. Increasing your strength
  2. Increasing output power

In-Season (May to September)

When the competitive season begins, players should be well prepared for the obstacles that await them on the field. During the season, the emphasis is on:

  1. Strength preservation
  2. Maintaining power production

Off-Season (October to December)

The off-season allows athletes to recover from the pressure of the competitive season while enhancing performance for the new season. Among the goals for this phase are:

  1. Rest and recuperation
  2. Hypertrophy training
  3. Performance Enhancement

Baseball Strength Training Exercises to Train Like an MLB Pitcher

Train Like an MLB PitcherThe following workouts and more are included in our comprehensive baseball strength training program:

  1. Squat with a barbell, dumbbells, or a sled
  2. Bench press with dumbbells at an angle
  3. RDL Romanian Deadlift
  4. Arm curl using a dumbbell for the biceps
  5. Triceps extension with dumbbells or machine pushdown
  6. Cable rowing while seated
  7. Front lat pulldown with a wide grip
  8. Crunch in the other direction
  9. Pull-ups
  10. Clean variations, clean pull, hang clean, power clean
  11. Wooden cable chop
  12. Push-ups
  13. Shoulder routines
  14. Push press with a medicine ball, a dumbbell, or barbell
  15. Standing medicine ball twist with a partner
  16. Box Jumps
  17. Vertical leap

Each workout is intended to target certain muscle areas that are necessary for baseball performance. Incorporating these into your workout routine can help you improve your strength, agility, and endurance on the field.

Train Like an MLB Pitcher: Warm-Up Routine

Before engaging in any strenuous physical activity, it is crucial to warm up your muscles and prepare your body for the workout ahead. A proper warm-up routine helps prevent injuries and allows you to perform at your best. Here's a suggested warm-up routine:

  1. Dynamic Stretching - Begin with dynamic stretches that activate major muscle groups, such as arm circles, leg swings, and torso rotations. Perform each movement for 10-15 repetitions.
  2. Cardiovascular Exercise - Incorporate 5-10 minutes of light cardio exercises, such as jogging or cycling, to increase your heart rate and warm up your body.
  3. Joint Mobilization - Perform exercises that focus on joint mobility, including wrist circles, shoulder rolls, and hip circles. Aim for 10 repetitions for each joint.

Train Like an MLB Pitcher: Upper Body Strength Training

Train Like an MLB PitcherDeveloping upper body strength is crucial for baseball players, as it enhances throwing power, bat speed, and overall performance. The following exercises will target your chest, shoulders, back, and arms:

1. Bench Press

The bench press is a fundamental exercise for building chest and triceps strength. Here's how to perform it correctly:

  1. Lie on a flat bench with your feet firmly planted on the ground.
  2. Grip the barbell slightly wider than shoulder-width apart and lower it to your chest.
  3. Press the barbell back up to the starting position, fully extending your arms.
  4. Aim for 3 sets of 8-10 repetitions, gradually increasing the weight as you progress.

2. Shoulder Press

The shoulder press targets the deltoid muscles and strengthens the shoulders. Follow these steps:

  1. Sit on a bench with back support, holding dumbbells at shoulder level.
  2. Extend your arms upward, fully extending your elbows.
  3. Slowly lower the dumbbells back to shoulder level.
  4. Perform 3 sets of 10-12 repetitions, gradually increasing the weight over time.

3. Bent-Over Rows

Bent-over rows are excellent for strengthening the upper back muscles and improving posture. Here's how to do them:

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
  2. Bend forward at the hips, maintaining a flat back, and let the barbell hang at arm's length.
  3. Pull the barbell up towards your lower chest, squeezing your shoulder blades together.
  4. Lower the barbell back down with control.
  5. Aim for 3 sets of 8-10 repetitions, gradually increasing the weight as you get stronger.

4. Bicep Curls

Strong biceps play a significant role in bat speed and overall upper body strength. Follow these instructions for effective bicep curls:

  1. Stand with your feet shoulder-width apart, holding dumbbells at arm's length by your sides.
  2. Keep your elbows close to your torso and curl the dumbbells up towards your shoulders.
  3. Pause for a moment, squeezing your biceps.
  4. Slowly lower the dumbbells back to the starting position.
  5. Perform 3 sets of 10-12 repetitions, gradually increasing the weight as you progress.

Train Like an MLB Pitcher: Lower Body Strength Training

Front Squat_side viewA strong lower body is essential for generating power, speed, and agility on the baseball field. Incorporate the following exercises into your training regimen:

1. Squats

Squats are a compound exercise that targets multiple lower body muscles, including quadriceps, hamstrings, and glutes. Here's how to perform squats correctly:

  1. Stand with your feet shoulder-width apart and your toes slightly turned out.
  2. Lower your body by bending at the knees and hips, as if sitting back into a chair.
  3. Keep your back straight and your chest lifted.
  4. Push through your heels to return to the starting position.
  5. Aim for 3 sets of 8-10 repetitions, gradually increasing the weight as you become more comfortable with the movement.

2. Hang Clean

The Hang Clean is a terrific workout for building lower-body explosive power. The Hang Clean is performed as follows:

  1. Begin by standing with your feet hip-width apart and an overhand grip on a barbell.
  2. With your knees slightly bent, hinge forward at the hips and descend the barbell to just above your knees. This is your starting point.
  3. Triple extend ankle, knee, and hip flexor explosively, and launch the barbell upward, maintaining it close to your torso.
  4. When the barbell reaches chest level, dip under it swiftly and catch it in a front squat stance, elbows high and the barbell resting on your shoulders.
  5. Reverse the exercise and drop the barbell to the hang position just above your knees to return to the starting position.
  6. Repeat the exercise as many times as necessary.

The Hang Clean works the quadriceps, hamstrings, glutes, and calves, as well as the shoulders, upper back, and core muscles. It is a dynamic and explosive movement that simulates the explosiveness required in numerous sports, including baseball.

3. Lunges

Lunges are great for developing lower body strength and stability. Follow these steps to perform lunges effectively:

  1. Stand tall with your feet hip-width apart.
  2. Take a big step forward with your right foot and lower your body until your front knee forms a 90-degree angle.
  3. Push through your right heel to return to the starting position.
  4. Repeat the movement with your left leg.
  5. Perform 3 sets of 10-12 repetitions on each leg.

Train Like an MLB Pitcher: Core Strength and Stability Exercises

Train Like an MLB PitcherA strong and stable core is vital for generating power, maintaining balance, and preventing injuries. Incorporate the following exercises into your routine:

1. Planks

Planks are excellent for strengthening the entire core, including the abs, back, and hips. Here's how to perform a plank:

  1. Start in a push-up position, with your forearms on the ground and elbows directly beneath your shoulders.
  2. Engage your core, keep your body in a straight line, and hold the position for as long as you can.
  3. Aim for 3 sets, gradually increasing the duration as you get stronger.

2. Russian Twists

Russian twists target the oblique muscles and improve rotational power. Follow these steps to perform Russian twists:

  1. Sit on the ground with your knees bent, feet flat on the floor, and lean back slightly.
  2. Clasp your hands together and lift your feet off the ground, balancing on your glutes.
  3. Rotate your torso to the right, touching the ground with your hands.
  4. Return to the center and repeat the movement to the left.
  5. Perform 3 sets of 15-20 repetitions on each side.

Ready to Really Train Like an MLB Pitcher?

Train Like an MLB PitcherAt the acclaimed 3X Velocity Camp, you can practice like an MLB elite player and take your baseball training to the next level! If you're looking to maximize your potential, improve your pitching velocity, and enhance your game, this is the opportunity for you.

You'll get world-class instruction from industry specialists who have worked with professional baseball players and understand the complexities of peak performance at the 3X Velocity Camp. Through a combination of cutting-edge techniques, tailored training regimens, and cutting-edge facilities, our comprehensive program is designed to enhance your pitching velocity.

The 3X Velocity Camp will consist of the following activities:

  1. 3X Evaluation System: Gain access to our exclusive 3X Evaluation System, a comprehensive assessment that analyzes every aspect of your pitching mechanics, strength, and athleticism. This evaluation serves as the roadmap to your journey towards becoming an MLB-caliber pitcher, identifying your strengths and areas for improvement, and guiding our expert coaches in tailoring your training program to maximize your potential.
  2. Advanced Training Protocols: Take advantage of scientifically established training approaches that have assisted many athletes in reaching their maximum potential. Our professional instructors will lead you through specialized drills and workouts designed to improve your power, speed, and general athleticism.
  3. Pitching Mechanics Analysis: Using advanced video analysis technologies, you can gain useful insights into your pitching mechanics. To assist you enhance your delivery, our coaches will analyze your throwing motion, suggest areas for development, and provide individualized comments.
  4. Strength & Conditioning: Improve your physical capabilities by following a baseball-specific strength and conditioning program. Develop functional strength, flexibility, and explosive power to dominate on the mound.
  5. Mental Performance Training: Gain the mental toughness required to excel in high-pressure game conditions. Learn tried-and-true tactics for sharpening your attention, increasing your confidence, and maintaining a winning mindset throughout the season.

Showcase your skills and compete against other exceptional athletes in a supportive and competitive environment. Take advantage of the opportunity to impress college recruiters and professional scouts that attend our camps.

Join the ranks of great athletes and experience the 3X Velocity Camp's transformational power. Don't pass up this opportunity to train like an MLB player and discover your full pitching talent.

Follow button below to discover more about the 3X Velocity Camp, view upcoming camp dates, and reserve your spot today. Spaces are limited, so act quickly and begin your journey to becoming the best version of yourself on the baseball diamond. Train with the greatest, strive for greatness, and realize your ambitions of playing at the highest level.

3X Velocity Camp