Derek Jeter’s Opening Day Workout

by Nate

in Athlete Workouts, Celebrity Workouts, Workout Routines

Post image for Derek Jeter’s Opening Day Workout

The 2010 Major League Baseball season kicks off this Sunday night as the defending world champion New York Yankees travel to Fenway Park to take on their biggest rival, the Boston Red Sox.  In the last few months, we’ve already taken a look at some of the off season training programs of other Major Leaguers, including Jason Varitek, Dustin Pedroia, Chase Utley, and the Seattle Mariners.

As one of the most recognizable figures in all of sports, Yankees shortstop and captain Derek Jeter is also dedicated to his fitness.   Since turning 30, Jeter has yet to play in less than 150 games in a season.  Let’s review the workout, first featured in Men’s Health, that keeps the 10-time all-star on the baseball field and performing at his best.

Warmup
Jumping jacks, arm circles, pushups, lunges, bodyweight squats – 30 seconds each

Do 3 sets of each of the following supersets with 1 minute of rest in between sets.

Superset 1

A) Barbell Squat – 8-12 reps
B) Romanian Deadlift – 8-12 reps

Superset 2
A) Barbell Lunge – 8-12 reps (Complete all reps with one leg before switching to the other)
B) Dumbbell Single Arm Row – 8-12 reps

Superset 3
A) Dumbbell Incline Press – 8-12 reps
B) Pullups – 10 reps

You can do this full-body workout 3 times a week and it won’t keep you in the gym forever.  The supersets will allow you to keep your heart rate up for longer, burning additional calories.  If you are looking to add more size, then vary the program a bit then and try adding some weight to the bar and doing 4-6 reps for each set.  After a few weeks, change the number of reps again (e.g., back to 8-12 reps). This will prevent you from plateauing and allow you to build more muscle. With a workout like this, it’s easy to see why Derek Jeter continues to excel at baseball.

Check back for more baseball-related workouts as the MLB season kicks into high gear.

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