World Series Workout: Train Like an MLB Athlete

The World Series kicks off today, and with America’s favorite pastime in the limelight for a seven-game series, we wondered: how do Major League Baseball players train to keep in top shape on the diamond? Believe it or not, the answer is rather simple.

We asked the Pittsburgh Pirates Major League Strength and Conditioning Coach Brendon Huttmann how he’s helped players stay trained for October. Here’s what we found:

Aside from weightlifting, which is an entire program within itself, we keep our preparation very simple.  We stick to simple movement exercises to keep several muscle groups engaged. Think squats, lunges, core exercises and other simple movements.

We stick to this—and adjust the types within each category—every day for our pre-game activation program.

Want to put in into action? Here’s a workout that will have you on your way to field shape.

Do 1 set of all exercises at 10 reps each. Keep it simple:

• Squats – Squats are one of the best exercises you can do on a regular basis. A simple, full-body workout that trains the quads, hips, hamstrings and glutes (and improves flexibility and mobility), squats are incredibly efficient and provide multidimensional benefits. Especially important for MLB players who uses the aforementioned muscle groups to accelerate from dead stop to full sprint.
• Lunges – Another lower-focused exercise that works the quads, hamstrings and glutes. Are we noticing a trend? Lower-half strength is extremely important for baseball players to generate extreme power from hitting to throwing to sprinting.
• Abdominal and low back exercise of choice – With abdominal and lower back core movements, you don’t need more than 10 to feel the burn. Try varying your core workouts each day — there’s a seemingly endless amount to keep it varied and interesting.
• Chop and lifts – When you use a machine, rope, bar or band in a movement that’s crosses over the mid-line of your body, that’s a chop or lift. It’s a great baseball exercise because it’s effective at creating core strength for sports that require body rotation. Again, think about all that rotational, core and lower-body strength used when swinging a bat to generate ballpark power.
• Medicine ball movements – Try a squat with a chest press, lateral throws, lateral throw-downs and other medicine ball exercises. This is a unique Pirates training component that finishes off the workout.