The job of a baseball catcher is different from the other players on the team. Catchers must do a lot of squatting for long periods of time, which is physically demanding. This position makes their job unique and requires special training to handle the challenges that come with it.

The catcher in a baseball game has a significant role. They need strong muscles and good endurance to perform well in and from the squatting position throughout the game. This is a critical factor in their overall success on the field.

This distinctive aspect of the catcher’s role is the focal point for fundamental strength and specialized training approaches designed to optimize performance and ensure resilience throughout the demanding baseball season.

Day 1: Lower Body Focus

Squats– 4 sets of 5 reps at 75-80% 1RM.

• Slow eccentric 6 seconds with an isometric pause for 2 seconds. Explode upward.

Alternating Lunge Dumbbell Rotation– 4 sets 8 reps total, alternating.

• Hold the dumbbell palms turned in at chest level. With each lunge, rotate.

Deadlifts- 4 sets of 5 reps at 75-80% 1RM.

• Slow eccentric for 6 seconds with an isometric hold for 2 seconds. Explode upward.

Cossack Squat- 4 sets of 5 reps alternating from the left to right side.

• Perform slowly to maximize stretch and range of motion.

Day 2: Upper Body Focus

Squat Position Back Row Rotations- 4 sets of 8 on each arm.

• From the squat position, row, and finish with a rotation as you row. From the start, make sure your arm is pulling from across your body to enhance the rotation.

Cable Fly Split Stance– 4 sets of 6-8 reps.

• From the standing split stance position, perform cable flyes with a large range of motion.

Pull-Ups or Lat Pulldowns- 4 sets of 6-8 reps.

• At the mid-point of each pull, you can add a rotation.

Dumbbell Shoulder Press- 3 sets of 8 reps.

• Start with palms facing you. As you press, rotate your press so your palm is facing outward. Repeat lowering, rotating your palm toward the body.

Day 3: Cardio, Flexibility, Mobility

Day 4: Power

Squat- 5 reps 80% of your 1RM.

• Hold the isometric position of the squat for 5 seconds, then explode up out of the squat for each rep.

Clean Split Jerk- 5 reps 50% of your 1 RM.

• Clean the weight from the floor. From the clean position split, jerk the weight. Make each rep explosive.

Med Ball Rotations- 3 sets of 5 reps.

• Hold a medium to heavy med ball. You need the strength to hold it with control for a proper throw, not a sloppy one. Throw the ball as hard as you can and repeat. Your reps don’t have to be fast consecutively. Throw, pick up the ball, set, and throw.

Box Jumps – 5 Reps.

• Hold a med ball, but do not make it too heavy because you want to explode through the jump. Jump up onto a box. Step off and repeat for 5 reps.

Overhead Throws Split Lunge- 5 Reps.

• Hold the med ball in front of your chest from a split lunge position. Rotate the ball out to the back leg side over the shoulder and up to throw the ball forward. When you throw forward, shift the weight to throw off the front foot.

Day 5: Cardio, Flexibility, Mobility

Day 6: Explosive Power

10-yard Sprints- 5 reps with 2-minute recovery between reps.

• Focus on Acceleration for throwing power.

Kettlebell Swings or Kettlebell Snatches- 3 sets of 8 reps.

• With each swing and snatch, be explosive.

Squat, Jump Up, and Throw- 3 sets of 5 reps.

• Hold the squat isometric position for 5 seconds. Jump up into the standing position and push, throw, the ball forward as fast as you can. Retrieve the ball, get set, and repeat.

Clap-Plyo Pushups- 3 sets of 5-8 reps.

• Perform plyo pushups as fast as possible, pushing yourself off the floor so you can clap in the air. After you clap, quickly get your hands back into the pushup position to repeat. You can use a box instead of the clap.

You need to have a good level of strength to do the power and explosive workout. If you have not been training, ensure you do the strength training workout first. After four weeks, incorporate the power and explosive training.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.