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Hey guys,
I'm 14 y.o., and I didn't make baseball last year. Therefore, I have been working like crazy to make it this year. So this is my point, I've been working out for 2 or 3 months and I haven't seen a HUGE improvement. I need some help. I am currently doing:
Bench (3 sets 8, 6, 4)
Incline (3 sets 8,6,4)
Upright Rows (4 sets of 8)
Curls (4 sets of 8)
Wrist Curls (4 sets of 8)
Triceps (4 sets of 8)

I have not seen a hugh improvement, and I need to get stronger before the summer when tryouts are held. I need a good weight program, I have tried searching on the internet, but I'll find a website I like then find another one that completely contradicts it(see my problem?). So I need some help badly. I have also been doing long distance running to build stamina, I am now aware I'm wasting my time. So I will start running hills next week. Anyways, can someone PLEASE offer me some tips?
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Except for legs, you seem to be hitting the major muscle groups. As a 14 year old, don't go too crazy with trying to bulk up. Just continue with an all round body workout for now for overall strength. At your age, adding more reps (15 max.) might be good as well. The weight/bulk will come over time. Be patient. Your body just might not be ready to expand yet.
I'd add some sprints and foot quickness drills as well to improve first step quickness to the ball, out of the box, etc. That's more important for baseball than solely distance work.
My blog has a lot of info on off-season stuff. Find "off-season" in the categories section.
I was skinny all my life (still am). It can be tough watching bigger kids hit the ball farther, run faster, and throw with more velocity, especially when they don't have the drive you seem to have. Hang in there. Short cuts can be tempting but don't go down that path. Little improvements over time is key. Become more efficient in all your baseball skills and when your body grows naturally, you'll catch up/pass them not only in physical ability but most importantly your baseball skills.
Stay focussed, be patient, and best of luck to you!

BaseballByTheYard.com
Baller,

I am going to send you a PM. You will see it flashing at the top of your screen next time you log in. I will send you some stuff but I need your email address, which you should not publish here.

Second you should see if you can join a gym in your area where you can get some help in putting together a program. It really is not safe for a 14YO to be developing a lifting program on his own with information from me or anyone else on the internet because technique is very important and you do not want to injure yourself at your age. If you can not fo this then go to one of your HS coaches and ask for help. Many YMCA's also have weight rooms if this is not economically feasible for you. Also all HS's have weight rooms and I have yet to meet a coach who would not help someone who asked for it, this is their DNA.

As meachrm has posted you need to focus on legs and core, but since you have not hit puberty you have to be careful with your joints and cartilage as they are still soft.

Finally baseball is a skill sport, getting bigger and stronger is important, but developing the skills are just as important. It will not be possible for you to take too many grounders, too many fly balls, too many AB's in the next 9 months, so if you are really serious you should literally be on the field nearly every day.

Good Luck.
I agree with BOF that this is a skill sport!

For general strength training, which will have carry over to athletic endeavors, including baseball, I highly recommend Eric Cressey's Show and Go program. We have used it with good success. Check him out at Eric's website. his blog includes modifications for baseball players (limiting overhead pressing, back squatting, and bench pressing - substitution evercises). PM me if you want more info.

BTW -- I have no connection with Cressey other than a satisfied user of his program.
We also use the show and go program but it does cost..We only use it starting after thanksgiving because our season starts in Feb. Go visit a site call stronglifts 5x5 to get started developing your baseline strength.. I have 20 straight bsb players..In 12 weeks we gained over 1,00o lbs in squat as a team so on. It really starts you light and allows you to develop form while you continue to add weight 5 lbs a workout. We started at 50% of our max m-w-f..T/Th we speed trained . We then transitioned into the show and go program which is good as well/ We are in week 2. The 5x5 site is free.
Hello

Along with no leg work all I see here is working of the mirror muscles. Your back and hamstrings are the decelerators and need to be worked hard. In your case given this current program I would pair a your pushing exercises (bench and incline which I would get rid of 1 of those) with a pulling exercise like rows, rear delt flyes, pull ups or pull downs. I would ditch the upright rows also they can impinge the nerve in your shoulder. Also unless your coach emphasizes long distance running switch to sprinting.

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