Justin Morneau Workout
Four-time all-star and the American League MVP in 2006, Justin Morneau is a 6’4”, 225 lb. animal. Splitting time between first base and DH for the Minnesota Twins, Morneau has been battling a concussion from a 2010 on-field collision. To reaffirm his position, and twin city dominance, Morneau’s weight room training has provided him with all he needs to propel his career further and further.
As a first basemen, Morneau is always stretching, lunging, and extending his body to scoop up throws. Due to the strenuous nature of his position, Morneau has to put a hefty amount of work into training and building his leg muscles. In the walking lunge with rotation exercise, Morneau sets up six cones in a zig-zag pattern, about five to seven yards apart. The first basemen will then lunge toward the first cone until his opposite knee is an inch or two off the ground. Keeping his back straight, and holding the lunge for two seconds, he will repeat this motion until he reaches the cone. He will then follow the trail of cones, switching direction and alternating lead leg. Once he reaches the final cone, he jogs back to the starting cone and repeats the exercise. This workout serves as an excellent warmup, because it both stretches the hip flexor, and builds muscle in the glutes and hamstrings. The lower back is also exercised.
Baseball players are extremely reliant on their core strength - both for swift fielding motions, and for batting rotation. To work his core, Morneau utilizes the medicine ball toss. In the workout, Morneau positions himself in an athletic stance with a partner standing about ten to fifteen feet to his left. Morneau will turn to his left, receive the ball from his partner, squat, and rotate to the right. In a fluid, explosive movement, Morneau will rise from his squat and throw the medicine ball with his right hand in shotput-fashion to his partner. Morneau will repeat this eight times, and then have his partner stand to his right, and throw the ball with his left hand. This is an excellent workout for Morneau because it not only combines core flexibility, but it also incorporates leg strength, and ties together core and lower body movement. First basemen need to be very in sync with their body motion, and this workout certainly benefits that.
Having a strong chest as an athlete is important, but having a chest that is used to functional, practical movements is prioritized. With the physioball (Yoga ball) dumbbell bench, Justin Morneau works his chest while also increasing range of motion and core strengthening. With his back on the Yoga ball and holding a dumbbell in one hand, Morneau presses the dumbbell from his chest into a full extension. With his feet planted firmly on the ground, Morneau holds this extension for about two seconds. He will then bring the dumbbell back to his chest, and repeat this action for eight reps. Morneau will switch arms and complete another eight reps. This chest exercise is important because it focuses on strengthening arm extension - a key component of first basemen training. Isolating each arm also allows ensures that each arm and pectoral muscle is worked evenly.
In this video you can see how Justin Morneau puts his massive frame into this home run shot. Both his upper and lower body strength are utilized in his swing which combines finesse with power.
NOTE: This is only part of Justin Morneau'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
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.
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