Strength & Conditioning
For Ball Players

By Steve Zawrotny, MS, CSCS

Table of Contents

  DISCLAIMER                                                                

  ABOUT THE AUTHOR                                                       1

  ARM AND CORE CONDITIONING                                   2 - 3
  The 53/47% Solution

  STRENGTH TRAINING                                                      4 - 10
  Periodized for In-Season, Off-Season, and Pre-Season
  Exercises, Sets, Reps and Rest Periods

  FLEXIBILITY                                                                       11 - 12
  Upper & Lower Body - Exercises,
  Sets, Reps, & Rest Periods

  POWER/PLYOMETRICS                                                 13 - 20
  Upper & Lower Body - Exercises,
  Sets, Reps, & Rest Periods

  ENERGY SYSTEM CONDITIONING                               21
  Sprint Interval Training

  PUTTING IT ALL TOGETHER                                         22
  A Suggested Weekly Regimen

  BOOKLET DESCRIPTION: If you've decided it's time to get in shape, Strength & Conditioning for Ball Players has everything you need. Don't use a routine for body builders or football players!

  Designed by an NSCA Certified Strength & Conditioning Specialist with 30+ years as a baseball player and coach, everything about this workout is specific for the game of baseball. GREAT for softball players too!

  With effective exercises, illustrations, and clear, well-written explanations, Strength & Conditioning for Ball Players is the precise "roadmap" you need to improve your on-field performance while reducing chances of injury!

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