All baseball players need to participate in some sort of lifting program. Strength is the limiting factor in the performance ability of a lot of young players. Focus should be placed on the basics using high repetition sets. Squats, push ups, rows, pull ups, chin ups, lunges, and deadlifts are just of few of the tools an athlete can use to enhance performance and decrease risk of injury.

The beginning trainee(<1 year of organized training experience) is not yet capable of using all of his/her muscle mass. This problem is solved by using higher repetition sets in the 10-20 range. It also enables the athlete to improve his/her skill at performing each exercise. As the athlete progresses, however, repetitions should be reduced to see continued progress in strength.

This is where the idea of lifting "light" weights for the baseball athlete goes wrong. Yes, it will work for the beginner, but as training age increases, the carryover to performance on the field will not be positively effected. This is because the athlete's body has become more efficient requiring higher loads to see continued improvement. As I've said before, strength is the foundation of all other athletic qualities. This means the athlete needs a certain level of strength to throw hard, run fast, produce bat speed, etc.

Baseball is considered a power sport and the training program should reflect this. Strength is the foundation for producing power and all other qualities associated with sport performance, making weight training an essential ingredient. Baseball players and all other athletes should gradually progress from higher to lower repetition sets as training age increases. This will help to ensure what you're doing in the gym carries over to the field.