The Key CORE Exercise Program to Baseball Swing Harmony

Discover the Swing Smarter total body CORE exercise routine, using only your body weight, to create stability in the joints, prevent injury, and a "tightening of the bolts," so our body is conditioned to handle the quicker more explosive workout regimes needed for increased bat speed found in the 30 Day Challenge.

Here's what you can expect from the following content:

  • A powerful stability building CORE exercise plan using 7 key baseball specific movements,
  • Weekly progressions, so your results don't stagnate.

Unfortunately, most baseball players across the country aren't blessed with a fitness specialist at their school who actually played baseball at a higher level and knows what it takes to get a hitter into peak "baseball" shape. Most often times, trainers with football or basketball backgrounds train baseball guys like "football" or "basketball" players, with no fault of their own, they're just limited in knowledge.

This workout is designed, as a precursor for more rigorous baseball rotational power training, by baseball players, for baseball players, so you're getting the best sport specific training here. The key focus is slow tempo movements, which help to build stability and balance in the back and shoulder complex, critical decelerating muscles used in throwing and hitting. So, pay special attention to how each CORE exercise is to be executed.

Please note: this workout should precede any Swing Smarter EDT training. I repeat, do NOT do Escalating Density Training before completing 3-4 weeks of this CORE exercise program.

Enough talk, let's get started...

Phase 1: Stability & Balance Total Body CORE Exercise Strategy

  1. Up Downs,
  2. Reverse Pull/Swimmers,
  3. Stack Foot Stagger Hand Push ups,
  4. Single Leg Pistol Squats,
  5. Military/Wide/Close Grip Push ups, and
  6. Pull ups/Resistance Band Pull Downs,
  7. Single Leg Pitcher's Throw
  8. Regular Squats

With this CORE exercise program you can work by time or by repetitions. The routine should be done at least 3 days per week with one day rest between workout days. Do NOT do the workout on back-to-back days because you'll over-train, and over-training can lead to injury and stagnation.

Remember, this Phase of training, every eccentric (or negative) part of the exercise is done with a 4 second tempo. For example, on a squat, the down part is the negative and should take you 4 seconds for your thigh to get parallel to the ground, pause at the bottom for two seconds, then push back up for one. Or, on a push up, the down to the ground part (eccentric/negative) should take 4 seconds, hold at the bottom for two seconds, then you push up like you normally would.

Your weekly progressions are as follows...

Timed Variables

  • Week 1: 2 Sets & each exercise is to be done for 1 minute (except the last one),
  • Week 2: 2 Sets & each exercise is to be done for 1 minute 15 seconds (except the last one)
  • Week 3: 3 Sets & each exercise is to be done for 1 minute 15 seconds (except the last one)
  • Week 4: 3 Sets & each exercise is to be done for 1 minute 30 seconds (except the last one)
Repetition Variables
  • Week 1: 2 Sets X 8 Repetitions,
  • Week 2: 2 Sets X 10 Repetitions
  • Week 3: 3 Sets X 10 Repetitions
  • Week 4: 3 Sets X 12 Repetitions

Here are the CORE exercise program Focuses:

1. Up Downs: starting from the standing position, come down to a catcher's position, then jump at to a full strong plank position, then jump the feet back in to the catcher's position, then stand up.

2. Reverse Pull/Swimmers: using a bar about 3 feet above the ground, pulling the body up keeping a straight line from heels through the crown of the head as you raise and lower. Keep your tongue to the roof of the mouth, the same feeling as if you were to swallow a piece of helps to support the neck and shoulder girdle.

3. Stack Foot Stagger Hand Push ups: one hand is moved farther forward than the other and naturally stack the feet. Remember to switch staggering the hands, so you work both sides of the body out equally.

4. Single Leg Pistol Squats: squatting down slowly on one leg until you lightly and quietly sit your bottom on a bench about 2-3 feet off the ground, then push up. Coming down and pushing up with the one leg should be done through the heel, NOT the toes.

5. Military/Wide/Close Grip Push ups: military push ups are done keeping the elbows close to the rib cage, wides are a little bigger than shoulder width apart with the hands, and close grip, or diamonds, are done with at most 2 inches distance between the hands.

6. Pull ups/Resistance Band Pull Downs: if you can do pull ups, then vary the grips as you do them, close, medium, wide, reverse close, etc. Or we use the resistance bands and do Lat Pull Downs.

7. Single Leg Pitcher's Throw: standing on one leg, say the left leg, we act like we're throwing a baseball with the right arm, on the follow through we're bending the knee and at the waist sweeping across on the outside of our standing leg, then push back up while keeping complete balance.

8. Swiss Ball/Regular Squats: this we do coming down and pushing up on our heels. Do NOT let the knees bow in or press out, keep them tracking over the toes.

This CORE exercise program is basically to get your body ready to be put through hell during EDT workouts. However, doing the slow repetitions is so critical we have to include this type of Phase training in the Bat Speed Challenge because without it, you won't have balance in your swing. So, in order to Swing Smarter, we stabilize and balance first, then kick it into Power Phase Training.

Return from Core Exercise back to the Baseball Hitting Training Overview