Quick Start Guide
Baseball Strength
Instructions
The Baseball Strength program is a very simple, easy-to-use system that provides a proven template
for creating balanced, results-orientated workouts. It will allow any baseball player to make smart
choices based on their own specific individual needs.
The system has two workout programs, each with its own template. These templates have specific
sections where certain exercises should be done. These exercises are sequenced (done in a certain
order) to ensure that each essential component is not missed.
Baseball Strength System
BUILD MUSCLE / BUILD STRENGTH (BM/BS) Template Overview
Here are the 3 different templates for upper, lower and full body workouts.
UPPER
LOWER
SMR
Mobilize
Activate
BER
Activate
BER
Activate
Mobilize
Arms, Shoulders)
Rehab
Rehab
BER
Mobilize
Core Strength
(Chest, Back, Legs,
CORE
Rehab
Supplemental Worksets
Primary Worksets
STRENGTH
Core Strength
Shoulders)
Dynamic Warm-up
BER
Core Strength
(Legs, Back,
Activate
CORE
(Chest, Back, Arms)
Supplemental Worksets
Primary Worksets
Mobilize
STRENGTH
Supplemental Worksets
Dynamic Warm-up
CORE
Primary Worksets
Activate
STRENGTH
Dynamic Warm-up
Mobilize
BER
Activate
SMR
SMR
BER
Mobilize
FULL
Baseball Strength System
BUILD MUSCLE / LOSE FAT (BM/LF) Template Overview
Here are the 3 different templates for upper, lower and full body workouts.
UPPER
LOWER
SMR
Mobilize
Activate
BER
Activate
BER
Activate
Mobilize
Arms, Shoulders)
Rehab
Rehab
BER
Mobilize
Core Strength
(Chest, Back, Legs,
CORE
Rehab
Supplemental (EDT)
Primary (UND)
STRENGTH
Core Strength
Shoulders)
Dynamic Warm-up
BER
Core Strength
(Legs, Back,
Activate
CORE
(Chest, Back, Arms)
Supplemental (EDT)
Primary (UND)
Mobilize
STRENGTH
Supplemental (EDT)
Dynamic Warm-up
CORE
Primary (UND)
Activate
STRENGTH
Dynamic Warm-up
Mobilize
BER
Activate
SMR
SMR
BER
Mobilize
FULL
The Baseball Strength Workout Sequence
1. Baseball Essential Recovery (BER) Section: Contains exercises that will be done
before AND after your training session. These exercises are designed to improve your
soft-tissue quality, mobilize your joints and activate your muscles.
2. Baseball Strength Section: Contains the exercises that will be used for your dynamic
warm-up, your primary exercises and your supplemental worksets.
3. Baseball Core Section: These are your core training exercises that will be done after
your supplemental worksets.
4. Baseball Essential Recovery (BER) Section: You will finish each workout with the
movements you used in Section 1 (above) from the BER manual. Placing this section at
the end of your workout will allow you to target your weaknesses and rehabilitate any
injuries.
The exercises that you “plug” into each section are from the manuals listed to the right of each
template above; the Baseball Essential Recovery manual, the Baseball Main manual, the Baseball
Power Core manual. For specific details for the sets, the repetitions, the appropriate intensity, the
total volume and how to perform each exercise, refer to the Baseball Main manual.
The Baseball Strength Workout Program
The Baseball Strength system comes with two workout paths.
The 12 Week Build Muscle / Build Strength (BM/BS) Program
This program is for those players who have been in the gym for a while and have hit a plateau. If
you’re a player who can’t put on size and get stronger, then this is the right workout program for you.
Either because they have an “old” injury that just won’t heal or they’ve been stuck on the same
workout too long.
BM/BS Target (Focus)
Weeks 1-4:
Weeks 5-12:
Foundation Strength
Muscle Size / Strength
The 12 Week Build Muscle / Lose Fat (BM/LF) Program
This program is for those players who are new to lifting or have been out of the gym for a while. It
will help you to get acclimated and back to working out. If you are carrying around extra body fat
and need to lean up but still keep your power, then it will be a very effective way to jump start your
fat loss goals.
BM/LF Target (Focus)
Weeks 1-4:
Weeks 5-12:
Foundation Strength
Muscle Size / Fat Loss
Right now you should go print all of the workouts from the main Baseball Strength manual for the
program you would like to start using. Please remember, the intent of the Baseball Strength system
is to show you how to create your own workouts as you progress. After the 12 weeks, you will be
able to construct your own programs and modify them as you get stronger or as your goals change.
You can also incorporate any other workout program into the Baseball Strength template because
now you know all of the essential components that should be included into every good strength
program.
What do I do Next? I want to get started NOW!
“Jim, I just bought the program and I want to get started right away. I am going to take my before
pics and need to know where are the printable workout sheets?”
Step 1: Take your “before” pictures prior to starting the 12 week Baseball Strength
program you choose.
Step 2: Read the Baseball Quick Reference Guide included in your downloaded .zip
package (it should take you only a few minutes).
Step 3: Print out the 12 week workout program of your choice and put into a 3-ring binder.
This will be your workout journal where you can make notes and record weights.
Step 4: Review the exercise lists in the Baseball Quick Reference Guide for the Baseball
Main manual, the Baseball Essential Recovery (BER) manual and the Baseball Power Core
(CORE) manual. This will help you show the correct sequence and how to perform each
exercise in the workouts. Print these 3 guides out as well and put them in your 3-ring binder.
Note: To see actual demonstrations of each exercise go to http://www.youtube.com/musclevip and subscribe.
Step 5: Go have a great workout!
* Note: For additional workouts, how-to videos and essential warm-ups, please go to
http://www.youtube.com/musclevip and http://www.youtube.com/smittydiesel
Exercise Indexes
I have included the exercise index lists for each of the main manuals in this quick reference guide for
ease of printing.
Exercise Indexes
Baseball Strength
Baseball Strength
Exercise Guide
WARM-UP
UPPER
UPPER
Exerccyle - general
CHEST
GRIP
Treadmill - general
Push-ups
Hex Holds
Concept II - general
BTR Push-ups
Blockweight Holds
Hindu Push-ups
Plate Pinch
Bear Complex
BTR Hindu Push-ups
2 Hand Pinch
Military Press
Flat Barbell Bench Press
Back Squat
Close Grip Barbell Bench Press
SHOULDERS
Military Press
DB Flat Bench Press
Barbell Military Press
Front Squat
DB Flat Bench Press - Neutral
DB Military Press
REPEAT
Incline Barbell Bench Press
DB Military Press - "Y"
Incline DB Bench Press
DB Military Press - Neutral
Elastic Band - Quick 5
Incline DB Bench Press - Neutral
Seated DB Military Press
Band Circuit - Squats
DB Floor Press
Seated DB Military Press - "Y"
Band Circuit - Chest Press
Seated DB Military Press - Neutral
Band Circuit - Side Laterals
BACK
One Arm DB Military Press
Band Circuit - Front Laterals
Pull-ups
One Arm DB Clean & Press
Band Circuit - Military Press
Chin-ups
Barbell Shrugs
Band Circuit - RDL's
Narrow Grip Pull-ups
DB Shrugs
Band Circuit - Curls
Barbell Bent Over Rows
Plate Front Raises
Band Circuit - Bent Over Rows
T-bar Rows
DB Front Laterals - Neutral
DB Bent Over Rows-Version 1
Alternating Front Laterals
General
DB Bent Over Rows-Version 2
DB Side Laterals
Leg Swings
DB Rows
Posterior DB Flyes
Inch Worms
Seated Cable Rows
Inch Worm Striders
Inverted Rows
LOWER
Inch Worm Striders with Rotation
Inverted Chins
LEGS
Jumping Jacks
Straight Arm Pull Downs
Full Back Squats
Seal Jumps
BTR Straight Arm Pull Downs
Full Front Squats
Jump Roping
Wide Grip Lat Pull Downs
Box Squats
Bodyweight Squats
Narrow Grip Lat Pull Downs
Sumo Deadlifts
Reach, Roll and Lift
Underhand Lat Pull Downs
Conventional Deadlifts
Quadraped Extension + Rotation
Reverse Hypers
Romanian Deadlifts
Lunge and Reach
Back Extensions
Sumo Romanian Deadlifts
Tin Man
DB Romanian Deadlifts
High Hurdles
ARMS
Good Mornings
Arm Swings / Circles
BICEPS
Snatch Grip Deadlifts
Levator Scapulae Stretch
Chin-ups
Zercher Squats
Body Circles
Barbell Curls
Glute Ham Raises (GHR)
Bodyweight Military Press
Reverse Barbell Curls
Leg Press
Band / Stick Dislocates
EZ Curls
Goblet Squats
Pec Wall Stretches
Reverse EZ Curls
DB Front Squats
Plate Halos
DB Curls
DB Swings
Hindu Push-ups
Hammer Grip DB Curls
Kettlebell Swings
Banded Good Mornings
Alternating DB Curls
Cable Pullthroughs
Banded Good Mornings w/ Iron Cross
Cable Curls
Lunges
Seated DB Clean with Ext. Rotation
Rope Cable Curls
Lunges with DB's
Plate Pushes
Overhead Plate Lunges
Prowler Pushes
TRICEPS
Backward Lunges from Deficit - 1
Sled Dragging Forward
Close Grip Barbell Bench Press
Backward Lunges from Deficit - 2
Sled Dragging Backward
DB Floor Press
Bulgarian Split Squats
Tates
One Leg Squats to Box
TRICEPS (cont.)
LEG (cont.)
Incline Tates
Step-ups
Crush Flat Press - Version 1
Step-ups with DB's
Crush Flat Press - Version 2
Reverse Hypers
Crush Incline Press - Version 1
Back Extensions
Crush Incline Press - Version 2
JM Press
Dips
Band Tricep Extension
Plate Tricep Extension
Baseball Essential Recovery (BER) Manual
Exercise Guide
ACTIVATION
ACTIVATION (cont.)
SMR
GLUTE ACTIVATION
QUAD ACTIVATION
FOAM ROLLER / LaX BALL
X-Band Walks
Walking on Foam
LaX - Pectorals, Delts
Band Abduction Squats
Walking on Foam with Weight
Foam - Pectorals, Delts
Plate Pushes
Terminal Knee Extensions (TKE)
Foam - Thoracic Extension
Supine Bridges
Banded Terminal Knee Extensions (TKE)
Foam - Rhomboids, Trapezius, Spinal Erectors, Lattisimus Dorsi
One-Leg Supine Bridging
Bodyweight Lunges
Foam - Lattismus Dorsi
One-Leg Supine Bridge with Hold
Bulgarian Split Squats with Dumbbells
Foam - Triceps Brachii
Supine Bridge with Med Ball
Overhead Plate Lunges
LaX - Piriformis, Gluteals
Supine Bridge with Elastic Band
One Leg Squat to Bench (or Box)
Foam - Piriformis, Gluteals, Iliotibial (IT) Band
Supine Bridge on Swiss Ball
Step-Ups
Foam - Piriformis
One-Leg Supine Bridge on Swiss Ball
Step-Up with Dumbbells
Foam - Hip Flexors, Tensor Fascia Lata, Quadriceps
One-Leg Hack Sled Press
Sled Dragging – Backward
LaX - Iliotibial (IT) Band
Half Birddog
Sled Dragging – Forward
Foam - Hamstrings
Birddog
Foam - Hip Addcutors
Full Birddog with Perturbation
MOBILITY
Foam - Peroneals
Full Birddog with Dumbbell
HIP MOBILITY
Foam - Tibialis Anterior
Bowler Lunges
Hip Adductor Stretch
LaX - Peroneals
Donkey Kicks
Hip Flexor and Quadriceps Stretch
Foam - Gastrocs, Soleus
A,B,C’s
Lunge and Reach
LaX - Plantar Fascia
Banded Good Mornings
Hip and Glute Stretch 1
Band Good Mornings with Iron Cross
Hip and Glute Stretch 2
Hip and Glute Stretch 3
SHOULDER ACTIVATION
Hip / Glute / Piriformis Stretch
Bodyblade / PVC External Rotation Pattern
Seated Sumo Stretch
Bodyblade / PVC Transverse Flexion Pattern
Standing Sumo Stretch
Bodyblade / PVC Side Laterals Pattern
Hip Adductor / Quad / Ankle Stretch
Reach, Roll and Lift
Chair Exercise
Face Pulls
Cradle Walks
Face Pulls with External Rotation
Face Pulls with External Rotation – Low
Pulley
Striders
Band Retractions
Tin Man
Band Dislocates
Inch Worms Strider with Rotation
Rotator Cuff – “Y”
SHOULDER / PEC STRETCHES
Rotator Cuff – “T”
Band Dislocates
Rotator Cuff – “W”
Band Presses
Rotator Cuff – “L”
Pectoral Wall Stretches - 3 Versions
Rotator Cuff – “L” with External Rotation
Pectoral Stretch 1
Prone Internal Rotations
Pectoral Stretch 2
Seated External Rotations
Horizontal Adduction Stretch
Cuban Press
Shoulder / Tricep Stretch
Side Lying Posterior Flyes
Shoulder / Lat Stretch
Side Lying Posterior Flyes Thumb Down
Shoulder / Lat Stretch with Bands 1
Side Lying External Rotations
Shoulder / Lat Stretch with Bands 2
Band External Rotations
Pectoral Stretch with Bands
Band Abduction / External Rotations
Partner Pectoral / Shoulder Stretch 1
Push Up Plus
Partner Pectoral / Shoulder Stretch 2
Hand Walking on Foam
Seated DB Clean to External Rotation
Side Lying Posterior Capsule Stretch
Posterior Capsule Stretch with Lacrosse
Ball
Multi-Directional Pull Aparts
Quadraped Extension with Rotation
Inch Worms Striders
Baseball Power Core (CORE) Manual
Exercise List
BASIC
Planks
ADVANCED
Planks On a Swiss Ball
ELITE
Decline Bench - DB Clean & Press
Side Planks - Level 1
Planks on Swiss Ball (on Elbows)
Decline Bench - DB Sit-ups with Military Press
Side Planks - Level 2
Planks on Swiss Ball (Arms Locked)
Decline Bench - Pop-Ups
Side Planks - Level 3
Decline Push-ups
Decline Bench - Core Statics – Elastic Bands
Side Planks - Level 4
Decline Push-ups (One Foot Elevated)
Medicine Ball Throws (Backwards)
Glute Bridges
Spiderman Decline Push-ups
Medicine Ball Throws (Rotational Low to High)
Glute Bridges - ABDucted + ER
Stir the Pot
Rotational Medicine Ball Throws into Wall
Hip Thrusts
Swiss Ball Mountain Climbers
Medicine Ball Slams
Hip Thrusts - ABDucted + ER
Swiss Ball Rollouts
Anti-Rotation Sled Drags
45 Degree Back Raises
Pike Ups on Swiss Ball
Anti-Rotation Reverse Lunges
Kettlebell Swings
Supermans into Pike Ups
Lateral Band Resisted Kettlebell Swings
Single-Leg Romanian Deadlifts
Alternating Dumbbell Rows
L-Sit Pull-ups
Ab Wheel Rollouts
Renegade Rows
Spiderman Pull-ups
Ab Slide Outs
Push-up with Renegade Rows
"T" Push-ups
Straight Leg Sit-ups
Dumbbell Press with Static Hold
Overhead Walks
"V" Ups
Ab Roller
Band Resisted Ab Roller
Core Statics – Lateral Shuffles
Dumbbell Get-ups
One Arm Dumbbell Farmers Walks
Overhead Dumbbell Farmers Walks
Overhead Dumbbell Lunges
Braced One-Arm Dumbbell Bench Press
Landmines
ABOUT JIM SMITH
Jim Smith is a highly respected, world renowned strength & conditioning
specialist who has been called one of the most "innovative strength coaches" in
the fitness industry. Training athletes, fitness enthusiasts and weekend
warriors, Jim has dedicated himself to helping them reach "beyond their
potential". Jim holds multiple national fitness certifications and is a consultant
and lecturer, giving seminars all over the country. Jim has been featured in
Men's Health, Men's Fitness, Muscle & Fitness, Oxygen and Black Belt
magazines. Jim has also contributed to Easy Strength (Dragondoor) and Cardio
Strength Training (Rodale). He is the author of several strength, power and
muscle building manuals and has produced best-selling DVD's covering all
aspects of strength training.
Main Site: http://www.dieselsc.com
OTHER PRODUCTS FROM JIM SMITH
CLICK HERE FOR MORE INFORMATION
CLICK HERE
The COOL YouTube
Channels
Awesome Athletic Strength Training / Muscle Building Channel
http://www.youtube.com/smittydiesel
Essential Exercise Index Channel
http://www.youtube.com/musclevip
http://www.dieselsc.com
Innovative Strength Training for Elite Athletes
All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or by any information storage
and retrieval system, without the expressed written permission from Jim Smith. Fines start at
$150,000 and include a possible prison sentence upon conviction.
