Baseball has been called our national pastime .
Years back there was always the question"Does resistance training improve sports performance"? now we know that the answer is Yes.
The following is a great program for improving your game.
Baseball by its nature involves short bursts of power from the player such as swinging the bat,throwing the ball or sprinting to the base.
The  off-season  program that follows will be one that focuses on overall body strength with special emphasis on the primary muscles used  in the game.
Off-Season Keep your training to 3 times a week  with each session lasting 40-50-minutes.
In this phase we will concentrate on building power and strength.
Complete all sets of a exercise before going to the next and your rest time between sets should be 1.
5-2 minutes.
Leg press Calf raise Bench press Shoulder press Lat-pull down Curl Tricep extensions Abdominal work All the above exercises should be performed for 3 sets of 8-12 repetitions.
As you progress with this routine ,I would recommend to include power snatches and dead lifts to really get that explosive power.
The routine can be flexible with the choice of exercise as long as the targeted muscle is being worked.
For instance, it is fine to substitute a seated row in place of the lat pull-downs or squats instead of the leg press.
The goal is to always try to improve a little from workout to workout.
Remember to eat wholesome meals and always take a day off between your workout sessions to let your body recover and repair.
This routine will take your game to a whole new level.