How Strong Do I Need To Be To Play Baseball?

How Strong Do I Need To Be To Play Baseball?

For years coaches all around baseball discouraged lifting.  They claimed getting "too big" would negatively affect your ability to play the game at a high level.

Fast forward to 2023.  Although this belief is not as common today it is still around.  Most people understand that in order to reach the measurable outputs that it takes to play at the next level you need to be very strong

In our facility we use what we call the "Earn It Standard"

Everything in our facility is Earned

Nothing is given and the harder you work, the more you earn the right to be confident and play well.

Our Strength Numbers in the Earn It Standard are as follows:

The Big 4 Lifts:

  • Barbell Back Squat - 5 reps at 300 lbs or better
  • Hex Bar Deadlift - 3 reps at 375 lbs
  • Barbell Bench Press - 5 Reps at 250 lbs
  • Single Leg Barbell Reverse Lunge - 5 reps 1.5 Times Body Weight

The Accessory Lifts:

  • Pull Ups -1 rep max pull-up at 250 lbs (Body weight+added weight via belt) or 15 clean reps
  • Dumbbell Row - 5 reps at or above 100 pounds
  • Dumbbell Bench -5 reps at or above 100 pounds

Getting strong enough is only a piece, albeit a large piece, of the puzzle.  Athletes will need to be able to move fast (Sprinting and jumping), while moving efficiently within their skill (throwing and/or hitting).

A good player development program will combine all of these elements to make you the best player you can be

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