What weightlifting routines should a high school varsity baseball player follow?

i am a rookie on the varsity baseball team with my third year being in high school. i want to stand out during practices so how would i hit the baseball harder. i am a fast runner and usually a lead off man. i usually dont get the big hits. mostly singles. i want to following a weightlifting routine that will bulk me up and increase my speed. what muscles should i train? all of them or just specific ones?|||i honestly find yahoo answers unreliable bc the people are retarded. i love these questions though bc my mom used to be a personal trainer and ive talked to an ex minor league coach so. ya...lol. you have to strengthen everything NOT just legs and abs like all these "experts" say. train frontside equally in strength as backside, ya know quads and hammies otherwise injury may occur. you want to be one full force. if a certain side is too strong, maintain the weight and keep increasing the weak until they are one in strength. as for speed, 40 yd dashes are good although we did 60 at an mlb tryout i was at, also when i was in football we would run across a football field 10 yd sprints then slow down to 5 yd jog and then 10 yd sprints you get the picture, to build up explosiveness. now my legs are already incredibly strong, i have bad knees sorta so i stray away from leg exercises considering i can def outlegpress everyone else lol. so i stick to abs and arms, because the power come from the feet, through the legs, through the abs, upper body into the shoulder, through the upper arms, through the forearms, hand, and into the fingers when throwing. since im a pitcher, i wont list my exercises cus they are a lot more different than what a position player would do. train the arms from your fingertips to your shoulders, i know like all pitching coaches say dont builk up, i dont buy that, tim lincecum is huge. i just wouldnt bulk the shoulders up so much to where you cant move lol, flexibilitiy is key, stretch everyday. in the weightroom stick to dumbbells and not nautilus. dumbbells can make you stronger faster. do not do barbbell for bench, hard on the shoulders, stick to dumbbells, pretty much for everything. in closing, as for muscles, when i do arms, i do multiple exercises for one muscle group and not just one exercise, i do like a variety. abs, mon wed fri i do 1000 crunches + leg lifts, and on tue thur, i do weighted crunches 3 x 10. hope this helps|||Front squats with light weight, and lots and lots of stretching and core. If you want to get faster do hamstring curls, lunges, and then running in general.



You'll probably have to choose between bulking up and getting faster because you normally can't do both successfully.|||Lift a 5 pound weight 100 times for 1 hour twice a day for ten days.


Then Bench Press 20 Pounds five days into your regimen.


Double these measures if it gets to easy. keep doubling until you find a weight that is right for you|||Work your forearms, and work on your bat speed.