medical

I always thought it was so hard to find baseball-specific exercises. Now here is a perfect training program for those who, in a professional baseball player. The training program was developed through the experience of a college baseball player, and with the help of a professional baseball player

Sweet fitness program
Warm up: easy stretch 5 minutes

Jumping rope 2 minutes
Day 1: Legs (Monday)

Walking Squat 3×8Pulmonary 2×10

Dead Lift 3×8 crunches 3x

Leg Curl 3×10 Obliques 3x

Leg Extension 3×10 forearms and calves 3x
Day 2: chest and arms (Tuesday)

Bench (dumbbell) 3×10 Skull Crushers 3×10

Close-Grip Bench 3×10 Tricep Pushback 3x

Pushdowns Triceps 3×10 arms 3x
Day 3: Shoulders & Back (Thursday)

Bent Rows 3×10 Super 12's 3x

Back Extension 3×10 seated rows 3×10

Wide-grip pulldown 3×10 CubanPress 2×8
Day 4: Legs (light) (Friday)

Squat 3×10 Calves 3x

Leg Press 3×10 forearms 3x

Barbell Step-Up 2×10 Abs 3x

Post Workout: Stretch 10 minutes
Plyometrics
Heating
Run in Place 1 min one foot in front (switch) 15 sec
Knee to chest 15 seconds Single Leg Hop 10 sec
Buttocks Heels to 15 sec Run in Place 1 min
Run in Place 1 min knees to his chest 5-10
Feet spread and close 15 sec run-in-Place 1min

Day 1: Upper Body (Wednesday)
Overhead Throws W / Med Ball 3×10
Catch & Throw 3×10
Side by side w / Med Ball 3×10
Explosion Pushups 3×12
8 Sprint 2 accumulations, 6 Full

Day 2: Lower Body (Saturday)
3×10 vertical jump
Tuck Jumps 3×10
The Box Jumps 3×15
Box Jumps Over 3×15
5 different sequences of ladders
Both singles 5 min jump rope, Alternate

Important note:

First –workout, go with a dynamic warm-up with getting your blood
Post-workout is more of a static stretch

Diet:

Instead of trying to stuff three times a day, is much better for eating out of space in smaller chunks 6 meals a day and can prevent the storage of body fat. Some supplements also contribute to the activities of baseball.

Supplements:

Protein: protein molecules form specific enzymes and hormones, and serve as importantRegulators in your body. Help maintain blood pressure, blood glucose and metabolism. Most protein foods of animal origin such as meat, poultry, fish, containing eggs, cheese and milk, all essential amino acids and are therefore the whole protein.

Glutamine: Ronald Klatz, MD, president of the Academy of Anti-Aging Medicine in Chicago, "Glutamine promotes the absorption of nutrients, regulates protein synthesis, stimulates growth hormoneProduction and strengthens the immune system. "

Creatine: Creatine is a natural component of meat, especially in red meat. Creatine is used for the resynthesis of ATP. ATP, adenosine triphosphate, or is the "power" that drives muscular energetics.

Glucosamine and Chondroitin: Glucosamine is a aminomonosaccharide naturally in the human body and build is naturally in the body of chondrocytes in cartilage results in the conservation and healthy tissue.This can be very useful in the late season of baseball, as everyone knows, baseball players such as ours can get worn out joints.

Multivitamin: For the human body can perform to their maximum potential, must be fed a vast and complex set of vital nutrients.

ZMA: ZMA is an anabolic mineral formula scientifically designed. It contains Monomethionine zinc-aspartate plus magnesium aspartate and vitamin B-6, and is a completely natural product that has been clinically proven to significantly increaseanabolic hormones and muscle strength in trained athletes.

Nutrition plan:

Early Morning:
Water and glutamine (5-10 grams)

Breakfast:
Cereal or oatmeal
Cheese
Fruit (banana, apple)
Multivitamin

In the morning:
Protein powder (20-30 grams)
Fruit (banana, apple)
Milk

Dining
Sandwich (Full, Turkey or Beef)
Lettuce
Cheese
Milk

Mid-afternoon:
Granola Bar
Fruit (blueberries or raspberries)
Low FatYogurt
Milk
Orange Juice

Training:
2 glasses of water

Post Workout:
Fruit
Proteins (20-30 g)
Milk
Cranberry Juice
Creatine (5 grams)

Supper
Chicken / Steak
Vegetables (corn, beans, broccoli)
Rice

Go to sleep:
Glutamine (5-10 grams)
Water
ZMA

This diet plan is flexible, but a basis for the amount of protein, carbohydrates and fats should be taken throughout the day. I hope this is a good exercise and nutritionProgram for you.