Weight Training During the High School Baseball Season

March 10, 2025

As a high school baseball player, your time is limited. Between school, practice, and games, squeezing in a strength training session might seem impossible. However, if you want to maintain power, speed, and resilience throughout the season, weight training is non-negotiable. The key is efficiency—working smart with the time you have.

Twice a Week: The Bare Minimum for Strength Maintenance

At a minimum, you should train twice a week using compound movements that keep you strong and explosive. Prioritize heavy lifts like squats and deadlifts at around 85% of your one-rep max (1RM). This approach maintains strength without causing excessive fatigue, allowing you to stay fresh for practices and games.

Warm-Up: Essential for Injury Prevention

Before any lifting session, spend 10 minutes stretching and warming up. Focus on dynamic stretches that prepare your muscles for movement, such as:

Leg swings
Arm circles
Hip openers
Thoracic spine rotations

This ensures you’re primed for training and reduces the risk of injury.

Maximize Efficiency: Kettlebells & Dynamax Balls

Since baseball requires rotational power and explosive movements, incorporating kettlebells and Dynamax balls into your routine can be a game-changer. These tools train your body in multiple planes of motion, improving overall athleticism. Here are a few exercises to include:

Kettlebell Swings – Builds explosive hip power
Turkish Get-Ups – Enhances shoulder stability and core strength
Rotational Medicine Ball Slams – Improves rotational power for throwing and batting
Kettlebell Goblet Squats – Reinforces proper squat mechanics

These exercises complement your traditional strength training while keeping the body adaptable and resilient.

Competitive Finishers: Build Mental and Physical Toughness

Baseball requires endurance, both mental and physical. End each session with a competitive finisher that challenges your lungs and legs. Try:

1-mile Rogue Dual Action Bike – Push yourself to complete the mile in the fastest time possible.
1000m Row on a Concept 2 Rower – A full-body test of endurance and grit.
Sled Pushes – Develops power and builds leg strength.
Battle Rope Intervals – High-intensity conditioning for upper body endurance.

These finishers add a competitive edge to training, keeping you engaged while enhancing game-time stamina.

Conclusion: Prioritize Strength, Even During the Season

Skipping strength training during the season is a mistake. A twice-a-week lifting routine, combined with dynamic movements and competitive finishers, ensures you maintain strength, prevent injury, and stay explosive on the field. Time is tight, but making strength training a priority will separate you from the competition and keep you performing at your peak all season long.

Ready to take your game to the next level? Commit to the work and see the results on the field!