David Wright Workout
A six-time All-Star, and the Mets’ current RBI record holder, David Wright is just as proactive in the weight room as he is on the field. As a third basemen, Wright always has to be on his toes. His workout training routine incorporate this need for alertness that the hot corner brings.
The 6’0” 210 lb. Wright puts as much of an emphasis on his lower body and core as he does his upper body. Despite needing arm strength and speed for hitting and throwing, leg strength is just as important in regards to explosiveness. Wright’s off-season trainer, Jeff Cavaliere elaborates on a few of the workouts that have propelled him to the top of the National League.
For his lower body training, a workout that Wright engages in is a crossover lunge with the aid of a partner. Wright assumes an athletic position with his feet shoulder-width apart while his partner kneels five feet in front of him. His partner rolls a light medicine ball on the grass to Wright, who steps with his left foot forward 45 degrees to receive the ball. This stepping motion simulates the movement he will need to make when fielding a ground ball and gunning it toward first base. When he receives the medicine ball, Wright crouches into the lunge, and scoops the ball from his partner, and tosses it back while jolting back into ready position. This explosive combination of movements allows for Wright to field ground balls with agility and precision while still getting back into ready position when need be. David Wright switches legs, and performs this exercise for three sets of twelve reps for each leg. He gets a 30-60 second rest between each set. This short rest increases his heart rate and allows him to not only build muscle, but stamina as well.
In order to keep him on his toes, the third basemen’s partner will sometimes roll the ball without Wright knowing the direction. This improves alertness and agility.
If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.
Baseball athletes constantly have to rotate their midsections. Whether it be turning a double play, or connecting with that 95-mile-per-hour fastball, these athletes need strong cores. David Wright knows this, and doesn’t skimp on his core workouts. For the V-Up Russian Twist workout, Wright lies with his back on the ground facing upward. Holding a medicine ball in his hands up toward the sky, Wright raises his extended legs and feet a few inches from the floor. From this position, the ball in Wright’s hands will shoot forward, and his legs will kick up so that the two meet. This will form a V pattern, and the abdominal contraction that comes with this will strengthen Wright’s upper and lower abdominal muscles. Still in the V position, Wright will turn to the right, and drop the medicine ball to the ground - then quickly catch the rebound. He will turn to his left and repeat this motion. Wright will repeat this motion for three sets of 10-20 reps for each side that he turns to. Once again, having only a 30 second rest between sets allows for improved stamina as well as muscle building. This core workout is extremely beneficial for Wright, and for many baseball players, because it simulates the movement when extending the body for a ground ball, and having to throw to the opposite side of the body. Without a strong core, Wright’s movements would be slow and sluggish, and could prove to be the millisecond of a difference between a close play at first.
David Wright has a powerful upper body and incorporates a lot of
medicine ball work and abdominal work to look the way he does.
You can really see how big and jacked his arms are in this picture.
There’s a reason why David Wright, at only 29 years old, is the current Mets leader in both RBIs and doubles: because he can rip the living daylights out of a baseball. In order to build muscle and maintain his ripped physique, Wright once again uses a medicine ball to aid his upper body workouts. On his knees, in push-up position, Wright stabilizes himself with his hands on the outside of the medicine ball. He performs a push-up while clutching onto the ball. As his upper body elevates from the ground, he grabs the ball, and rotates with it to the right, and hurls it to his partner standing five feet away, adjacent to him. As he lands back in starting position, the partner tosses the ball back to him, and he repeats this for 3-4 sets, ten times each. The partner will move to the left, so each side of his body will be utilized as well. This exercise, similar in practicality to the core and leg exercise is quite beneficial to Wright on the field. As he rises from the medicine ball and tosses it to the side, he is building his chest muscles and triceps which are crucial in both hitting and throwing. Getting up from the ground is also quite useful in case Wright has to make a diving stop and pick himself up quickly to throw to first or second for a close play.
David Wright is as explosive a fielder as he is a batter. Baseball is all about short, quick motions, and Wright has it down to a science. If you take a look at his swing, Wright not only uses his upper body for power, but his legs and core in twisting his body to put as much force as he can into the ball.
NOTE: This is only part of David Wright's workout routine, in which we offer some additional commentary to his regimen. To see the whole routine and to go more in-depth with athlete workouts, be sure to check out STACK Magazine
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