My Journey Chasing That Baseball Player Physique
Alright folks, let me tell you how I actually tried to get ripped like those guys you see smashing homeruns. Saw these baseball players looking jacked and powerful last season, and I thought, “Man, I want some of that.” So I dove in headfirst trying to figure out how they do it.
Started totally wrong. My first bright idea? Just copy what I saw on TV. Went straight to the gym and started banging out endless bicep curls and bench presses. Figured big arms and chest = baseball player fit. Yeah, no. Felt sore everywhere but didn’t look or feel anything like those athletic guys moving fast. Something was missing big time.
Then it hit me. Watched some game footage properly. These guys aren’t just lifting heavy things; they’re moving. Running bases quick, swinging bats like lightning, throwing rockets from deep field. They’re strong, sure, but it’s a different kind of strong. Functional. Explosive. Had to switch gears completely.
What My New Routine Actually Looks Like (The Messy Reality)
Threw out my old plan and tried building something more like what those players might do. Spoiler: it sucked at first.
- Monday – Legs & Power: Forget just squats. Started doing explosive jumps onto boxes (nearly ate concrete my first try), heavy sled pushes across the parking lot (felt like dying), and deadlifts focusing on standing up fast. Legs were jelly walking down stairs after.
- Tuesday – Throwing & Core Conditioning: Grabbed a heavy medicine ball. Rotational throws against the wall, mimicking a bat swing, over and over. Russian twists until my sides burned. Side planks feeling like an eternity.
- Wednesday – Actually Running (Ugh): Not just jogging. Mixing short, all-out sprints (think stealing a base) with longer recovery jogs. Wind sprints? Pure torture. Hated every minute.
- Thursday – Pulling & Shoulders: Rows with bands trying to imitate pulling back a bat. Overhead presses. Face pulls for those rear shoulders to look balanced. Felt my back actually working for once.
- Friday – Full Body Explosiveness: The fun stuff – power cleans (looked super awkward), kettlebell swings, battle rope smashes. Trying to generate power fast from the ground up.
The food part kicked my butt too. Wasn’t eating nearly enough. Always hungry after these sessions. Focused on getting way more protein (chicken, eggs, fish became my life), decent carbs (rice, oats, sweet potatoes) for energy to explode, and healthy fats. Ate more meals, like legit snacks in between lunch and dinner. Hydration became non-negotiable – water bottle glued to my hand.
Biggest shock? Recovery matters more than I thought. Skipping sleep meant my next workout felt like trash. Had to force myself to chill sometimes. Foam rolling became a necessary evil – hurt so good.
Where Am I At Now? (Honestly)
Did I suddenly look like a MLB star? Hell no. But after sticking with this messy plan for a few months (it ain’t overnight magic), real changes showed up.
My shoulders got broader, back got thicker – clothes fit different, tighter across the shoulders. That thick, athletic look started showing. Felt legit stronger in a useful way, too. Batting cage swings felt more powerful, throws had more zip behind them. Running? Still hate it, but I can sprint way harder and recover faster between runs. Core feels solid, way less back tweaks throwing stuff around.
Lesson learned? It’s not about chasing huge muscles alone. Baseball strong means powerful movement. Building muscle that actually helps you run faster, hit harder, throw farther. That requires working on speed, explosiveness, conditioning, all that messy stuff, alongside lifting smart. Plus, eating enough clean food and sleeping like it’s your job. It’s a grind, definitely not instant, but seeing that athletic power build feels worth every drop of sweat. Maybe even the wind sprints… almost.
