Del Oro Baseball Strength Training
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2019 Del Oro Baseball Strength Training Program
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Four Day Program (3 days a week at a minimum)
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DAY ONE:
LOWER BODY STRENGTH A
"How To"SET 1SET 2SET 3SET 4
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RepsWeightRepsWeightRepsWeightRepsWeight
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Barbell Back SquatsView8888
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Dumbbell Stiff Legged DeadliftsView888
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Barbell Backwards Step Alt LungesView8 p/leg8 p/leg6 p/leg
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Prone Leg Curls on MachineView1088
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Dumbbell Single Leg Step UpsView8 p/leg8 p/leg6 p/leg
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Leg PressView886
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Dumbell Bulgarian Split SquatView888
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ARM STRENGTHENING (USE BANDS)
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Internal Rotation @ 0 degreesView15Band15Band
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External Rotation @ 0 degreesView15Band15Band
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Internal Rotation @ 90 degreesView15Band15Band
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External Rotation @ 90 degreesView15Band15Band
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Diagonal Pattern D2 ExtensionsView15Band15Band
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Diagonal Pattern D2 FlexionView15Band15Band
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DAY TWO:
UPPER BODY STRENGTH A
"How To"SET 1SET 2SET 3SET 4
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RepsWeightRepsWeightRepsWeightRepsWeight
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Barbell Bench PressView1010108
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Seated Cable RowsView101010
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Bumbbell Incline PressView1088
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Lat Pull DownsView1088
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Bent Over Dumbbell Single Arm RowView888
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Dumbbell Lateral RaisesView101010
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Seated Dumbbell Shoulder PressView88
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Arm Strengthening (Use Weights)
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Dumbbell Overhead Tricep Extensions
View1515
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Dumbbell Bicep CurlsView1515
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Dumbbell Wrist FlexionView1515
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Dumbbell Wrist ExtensionView1515
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Bent Over Dumbbell Reverse Fly'sView1515
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Push Up PlusView1515
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Forearm Pronation/Supination with Bat
View3030
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Ulnar Deviation with BatView1515
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Radial Deviation with BatView1515
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DAY THREE:
LOWER BODY STRENGTH B
"How To"SET 1SET 2SET 3SET 4
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RepsWeightRepsWeightRepsWeightRepsWeight
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Barbell Back SquatsView8888
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Dumbbell Suitcase DeadliftsView666
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Barbell Backwards Step Alt LungesView8 p/leg8 p/leg6 p/leg
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Single Leg Glute RaisesView888
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Dumbbell Single Leg Step UpsView888
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Single Leg Curls on Stability BallView888
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Barbell Glute RaisesView888
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Arm Strengthening (Use Bands)
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Internal Rotation @ 0 degreesView15Band15Band
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External Rotation @ 0 degreesView15Band15Band
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Internal Rotation @ 90 degreesView15Band15Band
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External Rotation @ 90 degreesView15Band15Band
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Diagonal Pattern D2 ExtensionsView15Band15Band
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Diagonal Pattern D2 FlexionView15Band15Band
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DAY FOUR:
UPPER BODY STRENGTH B
"How To"SET 1SET 2SET 3SET 4
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RepsWeightRepsWeightRepsWeightRepsWeight
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Dumbbell Chest Press on Stability Ball
View101088
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Dumbbell Single Arm RowView888
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Dumbbell Chest Fly's on Stability Ball
View888
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Narrow Lat Pull DownsView1088
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Bent Over Dumbbell Single Arm RowView888
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Dumbbell Lateral RaisesView101010
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Alternating Pop-Up Push UpsView1616
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Arm Strengthening (Use Weights)
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Dumbbell Overhead Tricep Extensions
View1515
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Dumbbell Bicep CurlsView1515
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Dumbbell Wrist FlexionView1515
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Dumbbell Wrist ExtensionView1515
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Bent Over Dumbbell Reverse Fly'sView1515
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Push Up PlusView1515
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Forearm Pronation/Supination with Bat
View3030
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Ulnar Deviation with BatView1515
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Radial Deviation with BatView1515
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