ALEX RODRIGUEZ TRAINING PROGRAM



The Alex Rodriguez training program has helped him to become one of the most prolific offensive players in baseball history. "A-Rod" was selected at the first overall pick in 1993 by the Seattle Mariners and is a three-time MVP winner. He has been selected to the All-Star team fourteen times and has played for the Mariners, Texas Rangers, and New York Yankees. He was the youngest player to reach the 600 homer plateau and is on pace to one day challenge the all-time home run record currently held by Barry Bonds Jr.

ULTIMATE FOREARM TRAINING FOR BASEBALL - TRY NOW!

Try the five-day Alex Rodriguez training program to develop strength, power, and athleticism to your all around baseball skillset.

DAY 1

CHEST, BICEPS, FOREARMS, ABS

CHEST

Incline Bench Press- 5 sets, Reps: 21, 14,7, 7, 7
Cable Crossover- 2-3 sets, Reps 21
Dumbbell Bench Press- 5 Sets, Reps: 21, 14, 7, 7, 7

BICEPS GIANT SET
Barbell Curl- 2 sets of 15

Reverse EZ-Bar Curl- 2 sets of 21
Alternating Dumbbell Curl- 2 sets of 15 each arm
Cable Curl- 1 set of 15
Hammer Curl- 1 set of 15

FOREARMS
Hammer-Strength Grip Machine- 3 sets of 21
Dumbbell Wrist Curl- 3 sets of 21

ABS (done between sets of other exercises)
Core Strength Machine- 2 sets of 50
Gymnastics Ring Hang- 1 set of 21
Slings- 1 set of 21
Decline Crunch (w/25-pound plate)- 2 sets of 21

DEVELOP SAVAGE STRENGTH NOW!

CARDIO

Series of 440-, 220-, and 110-yard Sprints, never more than a mile at a time.

DAY 2

BASEBALL SKILLS AND OTHER ON-FIELD WORK

DAY 3

LEG DAY


Barbell Squat- 10 sets, Reps: 50, 30, 21, 14, 7, 7, 14, 21, 30, 50
Leg Extension- 3 sets of 15
One Legged DeadLift- 3 sets of 15
Leg Press Machine: 3 sets of 21
Lying Curl- 3 sets of 15

HIT MORE JACKS - PROVEN SYSTEM!

CARDIO

18 straight 110-yard dashes

DAY 4

ON-FIELD WORK AND BASEBALL DRILLS, AS NEEDED

DAY 5

BACK, SHOULDERS, TRICEPS

BACK

Back Extension (w/25-pound plate)- 3 sets of 21

Reverse Back Extension- 1 set of 77

Wide-Grip Pulldown to Front- 3 sets of 10

One-Arm Dumbbell Row- 3 sets of 15

Dumbbell Pullover- 2 sets of 21

SHOULDERS

Power Clean (light weight) - 1 set of 50

Dumbbell Lateral Raise- 2 sets of 21

Upright Row- 2 sets of 15

Dumbbell Shrug- 2 sets of 15

Bent-Over Cable Lateral Raise- 2 sets of 21

TRICEPS TRI-SET

Close-Grip Bench Press- 2 sets of 15

Triceps Pressdown- 2 sets of 15

Dumbell Kickback- 2 sets of 15

CARDIO

High-speed Plyometric movements to build muscle

ADD 5-10 MPH TO YOUR PITCHING VELOCITY IN 16 WEEKS!