Albert Pujols Workout
The Albert Pujols workout is focused on developing a strong core, quick reflexes, flexibility, and power. Jose Alberto Pujols Alacantara, or Albert Pujols as he is known in the baseball world, won the National League Rookie of the Year award in 2001, and has been elected as an All-Star nine times.
Voted the most feared hitter by big league managers in 2008, and voted NL MVP in 2005, 2008, and 2009, Albert Pujols is obviously doing something right. Recently, Pujols signed a $240 million contract with the Los Angeles Angels of Anaheim. He still has a lot of motivation to perform, as he gets $3 million for 3,000 hits, and $7 million for a record 763rd home run. The 10 year contract is as follows:
2012: $12 million; 2013: $16 million
2014: $23 million; 2015: $24 million
2016: $25 million; 2017: $26 million
2018: $27 million; 2019: $28 million
2020: $29 million; 2021: $30 million
The Albert Pujols Workout has 3 rules:
1. One big goal is easier to achieve than five small ones. (His goal was a world series championship)
2. A strong core keeps you in any game longer than big biceps will. (Which is why he spends much more time on core and conditioning)
3. A mixture of flexibility and a few extra pounds equals power. (Mass and acceleration are the key)
Albert Pujols Workout Routine:
The most striking thing about the Albert Pujols workout is that he uses a ton of triceps exercises. Obviously, he is trying to crush the baseball every attempt. He wants to get every last ounce of strength out of his triceps, so that when he extends on his swing, it carries the baseball further. Albert Pujols uses the following, throughout his workout below:
- Cable Triceps Pressdowns
- Rope Pressdowns
- Single-Arm Triceps Pressdowns
- Wide-Grip Triceps Pressdowns
- Speed Triceps Pressdowns
- Single-Arm Rope Pressdowns
MONDAY MORNING WORKOUT (CHEST, BICEPS, BACK)
Strength Workout:
- Flat-Bench Dumbbell Press
- Incline Dumbbell Press
- Machine Flys
- EZ-Bar Curl
- Seated Dumbbell Curl
- Alternating Hammer Curl
Cardio Training (30 minutes):
Albert does “ones” on the treadmill, where he alternates one-minute of high speed running, with 30 seconds to a minute of rest.
Baseball Training:
Albert hits for 60-80 minutes, throws for 10 minutes, and takes 80-100 ground balls.
MONDAY AFTERNOON WORKOUT
Strength Training:
- Smith Machine Shrug
- Dumbbell Shrug
- Medicine-Ball Crunch
- Jump Rope
TUESDAY MORNING WORKOUT (BACK, TRICEPS, FOREARMS)
Strength Workout:
- Reverse-Grip Lat Pulldown
- One-Arm Dumbbell Row
- Seated Cable Row
- Cable Pressdown
- Rope Pressdown
- Single-Arm Pressdown
Cardio Training: (30 minutes)
Albert Pujols uses an elliptical machine, going 15 minutes forward and 15 minutes backward to train his glutes, hamstrings, and quads.
Baseball Training:
Albert hits for 60-80 minutes, throws for 10 minutes, and takes 80-100 ground balls.
TUESDAY AFTERNOON WORKOUT
Strength Workout:
- Reverse Curl
- Barbell Wrist Curl
- Barbell Squeeze
- Exercise-Ball Back Extension
- Weighted Three-Step Shuffle
WEDNESDAY MORNING WORKOUT (LEGS, SHOULDERS)
Strength Workout:
- Leg Press
- Smith Machine Squat
- Single-Leg Press
- Dumbbell Romanian Deadlift
- Hip Adduction
- Standing Calf Raise
Cardio Training:
Albert Pujols alternates one-minute sprints with 30 seconds of rest on the treadmill for 30 minutes.
Baseball Training:
Albert hits for 60-80 minutes.
WEDNESDAY AFTERNOON WORKOUT
Strength Workout:
- Seated Front Dumbbell Raise
- Lateral Raise
- Bent-Over Lateral Raise
- Medicine-Ball Rotation
THURSDAY MORNING WORKOUT (CHEST, BICEPS, TRAPS)
Strength Workout:
- Incline Bench Press
- BOSU Ball Push-Up
- Flat-Bench Dumbbell Flys
- Standing Dumbbell Curl
- High-Pulley Cable Curl
- Hammer Curl
Cardio Training:
Albert Pujols performs 30 minutes on the elliptical machine, 15 minutes forward and 15 minutes backward.
Baseball Training:
Albert Pujols hits for 60-80 minutes, throws for 10 minutes, and takes 80-100 ground balls.
THURSDAY AFTERNOON WORKOUT
Strength Workout:
- Smith Machine Shrug
- Decline Crunch with Medicine-Ball Throw
- Agility Floor Ladder
FRIDAY MORNING WORKOUT
Strength Training Workout:
- Rope Pressdowns
- Wide-Grip Triceps Pressdowns
- Speed Triceps Pressdownss
- Single-Arm Rope Pressdowns
- Two-Arm Dumbbell Kickback
- BOSU Ball Triceps
- Push-Up
Cardio Training:
Pujols jogs 15-20 minutes at six-7 miles per hour.
SATURDAY MORNING WORKOUT
Strength Workout:
- Dumbbell Sumo Squat
- Hip Flexion
- Alternating Leg Extension
- Floor Calf Raise
Baseball Training:
Albert Pujols hits for 60-80 minutes, throws for 10 minutes, and takes 80-100 ground balls.
SATURDAY AFTERNOON WORKOUT
Strength Training Workout:
- Front Dumbbell Raise
- Lateral Raise
- Bent-Over Lateral Raise
- Dumbbell External Rotation
- Seated Medicine-Ball Rotation
- Jump Rope
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Wow! I never thought baseball players, including Albert Pujols, work out so hard. I like his workout routine.