Regardless of what anyone believes, there are major portions of baseball that require the power and strength for success. However, it isn't the same kind of power used in football, powerlifting, strongman, or other typical strength sports. Baseball's S&C methods are also quite primative, almost idiotic. There inlies the problem.
I have looked and looked for baseball programs online, without any good results. Among them are things that look like they were used by Arnie in his prime or something Canseco would do when he stacked Deca and Winny before games. Since I am clean and I know that bodybuilding and baseball workouts are two almost entirely different things, I knew these weren't good options. Right now I'm doing Starr's 5x5 for functional mass, and after I finish my cycle in three weeks, I'm going to start a more baseball specific approach with:
- Weight Lifting
- Medicine Ball work
- Sport Specific Training (hitting fielding, etc.)
Height - 5'10
Weight - 155
Max Squat - 240
Max Clean - 150
Max Bench - 150
Velocity - 75 mph from CF to 3B
I think I have some knowledge about lifting, it's just that I have now idea how to apply it. Key lifts for baseball would be any oly lift that is not an overhead movement (esp. cleans), squats, deadlifts, basically any compound core movement that can be done sometimes using maximal weight with high speed (oly lifts), or maximal speed with a lower weight or vice versa (squats, deads, deadlift variations).
To help develop speed and power, adding high intensity plyos, would then be benefical as well as sprints and medicine ball work. I know a few medicine ball movements that will help, as well as knowing that my training for sprints in baseball should be between 30 and 100 yards, but I have no idea how to apply plyos to a sports routine, so help with that would be greatly appreciated.
Lastly, I know that practice is the best way to improve, so I practice 3x a week. Any help would be appreciated, I am not expecting a full routine and split, just a direction that someone could point me in. Thanks.