ALBERT PUJOLS' TRAINING PROGRAM





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Albert Pujols' training routine has helped him develop into a fearsome physical specimen on the baseball diamond. Without question, he is one of the most feared hitters in all of baseball, and for good reason. In less than seven full seasons with the St. Louis Cardinals, the slugging First Baseman has clubbed nearly 300 homers, driven in more than 900 runs, and amassed a lifetime .332 Batting Average. He has also made numerous All-Star teams, been named NL Rookie of the Year (2001), won a World Championship (2004), and been named the National League Most Valuable Player (2005). He is clearly on track to becoming a first ballot Hall of Famer.

However, the success he has enjoyed has not come without hard work. In fact, it is quite the opposite. He is clearly one of the hardest working and most well-prepared athletes in the game. Albert Pujols' training routine is evidence of that. This is the off-season regimen that Albert follows to prepare his muscles and joints for the demanding 162-game regular season, while also allowing him to maintain his monstrous power potential. The strength exercises are performed at a higher number of sets (as many as 6 for each), with a descending number of reps on each successive set.



ALBERT PUJOLS' TRAINING PROGRAM

MONDAY MORNING WORKOUT (CHEST, BICEPS, TRAPS)

Strength Training:
Flat-Bench Dumbbell Press, Incline Dumbbell Press, Machine Flys, EZ-Bar Curl, Seated Dumbbell Curl, Alternating Hammer Curl

Cardio Training:
Albert alternates one-minute sprints with 30 seconds of rest on the treadmill for 30 minutes.

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Baseball Training:
Albert hits for 60-80 minutes, throws for 10 minutes, and takes 80-100 ground balls.

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MONDAY AFTERNOON WORKOUT

Strength Training:
Smith Machine Shrug, Dumbbell Shrug, Medicine-Ball Crunch, Jump Rope

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TUESDAY MORNING WORKOUT (BACK, TRICEPS, FOREARMS)

Strength Training:
Reverse-Grip Pulldown, One-Arm Dumbbell Row, Seated Cable Row, Cable Pressdown, Rope Pressdown, Single-Arm Pressdown

Cardio Training:
Albert performs 30 minutes on the elliptical machine, 15 minutes forward and 15 minutes backwards.

Baseball Training:
Albert hits for 60-80 minutes, throws for 10 minutes, and takes 80-100 ground balls.

TUESDAY AFTERNOON WORKOUT

Strength Training:
Reverse Curl, Barbell Wrist Curl, Barbell Squeeze, Exercise-Ball Back Extension, Weighted Three-Step Shuffle

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WEDNESDAY MORNING WORKOUT (LEGS, SHOULDERS)

Strength Training:
Leg Press, Smith Machine Squat, Single-Leg Press, Dumbbell Romanian Deadlift, Hip Abduction, Hip Adduction, Standing Calf Raise

Cardio Training:
Albert alternates one-minute sprints with 30 seconds of rest on the treadmill for 30 minutes.

Baseball Training:
Albert hits for 60-80 minutes.

WEDNESDAY AFTERNOON WORKOUT

Strength Training: Seated Front Dumbbell Raise, Lateral Raise, Bent-Over Lateral Raise, Medicine-Ball Rotation

THURSDAY MORNING WORKOUT (CHEST, BICEPS, TRAPS)

Strength Training:
Hammer Strength Incline Press, BOSU Ball Push-Up, Flat-Bench Dumbbell Flys, Standing Dumbbell Curl, High-Pulley Cable Curl, Hammer Curl

Cardio Training:
Albert performs 30 minutes on the elliptical machine, 15 minutes forward and 15 minutes backwards.

Baseball Training:
Albert hits for 60-80 minutes, throws for 10 minutes, and takes 80-100 ground balls.

THURSDAY AFTERNOON WORKOUT

Strength Training:
Smith Machine Shrug, Decline Crunch with Medicine-Ball Throw, Agility Floor Ladder

FRIDAY MORNING WORKOUT

Strength Training:
Rope Pulldown, Wide-Grip Pulldown, Speed Pulldown, Two-Arm Dumbbell Kickback, Single-Arm Rope Pressdown, BOSU Ball Triceps, Push-Up

Cardio Training:
Albert jogs 15-20 minutes at six-7 miles per hour.

SATURDAY MORNING WORKOUT

Strength Training:
Dumbbell Sumo Squat, Hip Flexion, Alternating Leg Extension, Floor Calf Raise

Baseball Training:
Albert hits for 60-80 minutes, throws for 10 minutes, and takes 80-100 ground balls.



SATURDAY AFTERNOON WORKOUT

Strength Training:
Front Dumbbell Raise, Lateral Raise, Bent-Over Lateral Raise, Dumbbell External Rotation, Seated Medicine-Ball Rotation, Jump Rope

SUNDAY – OFF DAY

SPORTS NUTRITION

In terms of his diet, Albert Pujols eats at least five meals a day. The largest meal comes RIGHT after his workout. In this meal, he eats all the carbs he wants because his body needs them to create that insulin spike that will replenish glycogen stores and fuel the muscle building process. He also drinks two or three protein shakes a day. During the baseball season, Pujols eats as much as he can since he is rapidly burning calories and wants to maintain his weight and mass.



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