A Two-Day Baseball Workout Plan That Fits Around Throwing

A useful baseball workout plan builds the whole athlete without turning every day into an arm day. For a healthy youth or amateur player, two full-body strength sessions on nonconsecutive days are a practical starting point. Fit them around games, bullpens and recovery—not the other way around.

This plan is for general training, not injury rehabilitation. A qualified adult should supervise youth lifting and adjust exercises for the player’s age, experience and equipment. The National Strength and Conditioning Association recommends qualified supervision, light initial loads, correct technique and two or three sessions on nonconsecutive days. Its general youth guidelines use 1–3 sets of 6–15 repetitions for strength exercises (NSCA position statement).

Weekly structure

Use this as a template, then move sessions when the game schedule changes:

Day	Main work
Monday	Workout A; optional easy catch if the throwing plan permits
Tuesday	Baseball practice or planned throwing
Wednesday	Mobility, easy activity or complete rest
Thursday	Workout B; optional easy catch if the throwing plan permits
Friday	Short baseball practice; no added hard conditioning
Saturday	Game or primary throwing day
Sunday	Recovery or complete rest

Preserve three priorities:

1. Leave at least one day between full-body strength sessions.
2. Do not introduce a demanding workout immediately before a game.
3. Count throwing as training workload, not as a warm-up that can be added without a plan.

Pitching restrictions govern the throwing entries in this schedule. Pitch Smart’s age-based recommendations list game-pitch maximums from 50 pitches for ages 7–8 to 105 for ages 17–18, with rest based on age and pitches thrown (MLB Pitch Smart chart). These are ceilings, not targets, and the player’s league may have different or stricter rules. Throws from fielding, catching, lessons and other teams may not appear in an official pitch count, but they still add to overall arm workload.

Warm up for 8–10 minutes

Start both workouts with:

• Easy jog, skip or jump rope: 2 minutes
• Forward and lateral lunges: 5 each direction per side
• Bodyweight squat: 8 reps
• Glute bridge: 8 reps with a one-second pause at the top
• Wall slide: 8 controlled reps
• Two accelerations: 10–15 yards, gradually building speed

Checkpoint: The player should feel warmer and move more freely, not feel tired. For a longer field progression, use this baseball warm-up.

Workout A: Squat, push and pull

Begin with two sets. Add a third set only after the player can maintain every checkpoint. Rest about 60–90 seconds between strength sets and longer when needed to keep the jumps sharp.

Exercise	Sets × reps	Checkpoint
Countermovement jump	2 × 3	Land quietly with knees following the toes; stop if jump height drops
Goblet squat	2–3 × 8	Whole foot stays down; torso and weight rise together
Push-up or elevated push-up	2–3 × 6–12	Body stays straight; chest reaches the same depth each rep
One-arm dumbbell or band row	2–3 × 8–12 per side	Shoulder stays away from the ear; torso does not twist
Reverse lunge	2 × 6–8 per side	Front foot stays planted; push the floor away to stand
Dead bug	2 × 5 per side	Lower back stays gently against the floor as the limbs move
Suitcase carry	2 × 15–25 yards per side	Walk tall without leaning toward or away from the weight

A dumbbell is optional. A backpack held at the chest can load the squat, and a properly anchored resistance band can replace the row. Inspect bands and anchor points before each session.

Workout B: Hinge, single-leg strength and trunk control

Exercise	Sets × reps	Checkpoint
Broad jump	2 × 3	Hold each landing for two seconds; reset before the next jump
Dumbbell or backpack Romanian deadlift	2–3 × 8	Hips travel backward; back position stays steady
Split squat	2–3 × 6–8 per side	Lower under control; front knee follows the toes
Incline push-up	2–3 × 8–12	Choose a height that prevents sagging and straining
Band row or chest-supported dumbbell row	2–3 × 10	Finish with elbows near the ribs and shoulders down
Single-leg glute bridge	2 × 6–8 per side	Hips remain level through the rep
Side plank	2 × 15–30 seconds per side	Head, ribs and hips form one line
Calf raise	2 × 12	Rise and lower under control without the ankle rolling outward

For substitutions, choose a comparable movement from this guide to baseball exercises. Change only one exercise at a time so the cause of unusual soreness or poorer technique remains easier to identify.

Choose weight and progress

Start lighter than the player expects. End each set while another two or three clean repetitions appear possible. Do not grind to failure or test a maximum lift.

Use this four-week progression:

• Week 1: Two sets per strength exercise. Learn the positions and record the load or variation.
• Week 2: Keep the load and add one repetition where every checkpoint was met.
• Week 3: Add a third set to the first one or two strength movements, or make a small load increase—not both.
• Week 4: Return to two sets and keep the effort comfortable, especially during a busy game week.

Increase resistance only when all prescribed repetitions look alike. The NSCA guideline suggests gradual increases of 5–10% as strength improves, but the smallest available increase is enough. Return to the previous load if added weight changes the movement.

Preteens can perform these movements with body weight, a light backpack or another easily controlled load. Older, experienced players may use barbells when a qualified coach can teach and supervise them. Readiness depends on following instructions and controlling the load, not age alone.

Add short sprints only when the schedule allows

If team practices and games do not already provide enough running, add short accelerations once or twice per week. After the warm-up and before strength work, run four to six sprints of 10–20 yards. Walk back, recover fully and stop when acceleration or posture declines.

Do not add sprints after a long game simply to “finish” the workout. Running, lifting, practice and throwing all compete for recovery.

Keep throwing on its own plan

This workout does not prescribe bullpens or maximum-effort throws. Coordinate those with the player, parent and coach under an age-appropriate throwing plan. For ages 9–12, Pitch Smart recommends following its pitch-count rest schedule, avoiding simultaneous play for multiple teams and taking at least four months away from throwing each year, including two to three continuous months (Pitch Smart ages 9–12). A return after time off should be gradual; see this offseason throwing-break guide.

Stop training for pain, numbness, dizziness or a sudden loss of normal movement, and tell a parent, coach or other responsible adult. Do not alter throwing mechanics to work around pain. The American Academy of Orthopaedic Surgeons says adults should take a young pitcher’s arm or shoulder pain seriously and seek medical care when it does not go away or returns whenever pitching resumes (AAOS injury-prevention guidance).

After each session, record the exercises, sets and reps, throwing completed that day, and any pain or unusual fatigue. That short log helps the player and supervising adults adjust the next session before poor recovery becomes a pattern.