Home Athletes Alex Rodriguez Workout: Off-Season Baseball Workout Routine

Alex Rodriguez Workout: Off-Season Baseball Workout Routine

alex rodriguez workout

Alex Rodriguez Workout

The Alex Rodriguez Workout is designed to give him the strength, power, and endurance he will need during the baseball season. When not hitting home runs for the New York Yankees during the season, or spending time with his current girlfriend, he does spend a significant amount of time in the gym. The media has often spotted A-rod working out with his girlfriends publicly. His past girlfriends have included Kate Hudson, Cameron Diaz, and even a brief encounter with Madonna.

Alex Rodriguez and Cameron Diaz workout

Alex Rodriguez is one of the best baseball players of all time. He won the MVP award in 2003, 2005, and 2007. He won the Hank Aaron award in 2001, 2002, 2003, and 2007. Also, he won a Gold Glove award in 2002 and 2003. He started his career with the Seattle Mariners, signed with the Texas Rangers, before moving to the New York Yankees.  A-rod, as he is known, is the youngest player to ever hit 500 home runs. The 14-time all star has only won the World Series once, in 2009.

alex rodriguez workoutBorn in New York to a Dominican family, he moved to the Dominican republic when he was four, then later moved to Miami. A-rod admitted to using steroids for three years while playing for the Texas Rangers, due to “pressure to perform.” Although he claims he no longer uses steroids, the person he admitted was his steroid mule has been spotted with him as recently as 2011. In 2007, Alex Rodriguez signed with the New York Yankees, making it the most lucrative contract in MLB history. The contract was worth over $275 million for 10 years.

Alex Rodriguez Workout Routine

The Alex Rodriguez workout is a combination of sprinting, baseball drills, and 3 days of heavy lifting per week. A-rod also does 300 crunches a day and 30 minutes on a stationary bike. Alex Rodriguez never likes to run long distances, instead he opts for short bursts that mimic running the bases or fielding a grounder. Another key to the Alex Rodriguez workout is that he likes to change up his workouts on a daily basis.

“On Mondays, it’s a series of 440-, 220-, and 110-yard sprints, never more than a mile at a time. (When you run long distances, you start getting slower.)
On Tuesdays: Sandpit workout and Stair Sprints.
On Wednesdays: 18 straight 110-yard dashes.
On Thursdays: Uphill runs.
On Fridays: High-speed Plyometric movements, to build muscle.
On Weekends: Spinning class or, come January, Batting cage”

Monday Alex Rodriguez Workout


  • A series of 440, 220, and 110 yard sprints
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


  • Hammer-Strength Grip Machine- 3 sets of 21
  • Dumbbell Wrist Curl- 3 sets of 21
  • Core Strength Machine- 2 sets of 50
  • Gymnastics Ring Hang- 1 set of 21
  • Slings- 1 set of 21
  • Decline Crunch (w/25-pound plate)- 2 sets of 21

Tuesday Alex Rodriguez Workout


  • Sandpit workout
  • Stair Sprints
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


Baseball skills, drills, batting, fielding, running

Wednesday Alex Rodriguez Workout


  • 18 straight 110-yard dashes.
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


  • Barbell Squat– 10 sets, Reps: 50, 30, 21, 14, 7, 7, 14, 21, 30, 50
  • Leg Extension- 3 sets of 15
  • One Legged DeadLift- 3 sets of 15
  • Leg Press Machine: 3 sets of 21
  • Lying Curl- 3 sets of 15

Thursday Alex Rodriguez Workout


  • Uphill runs
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


Baseball skills, drills, batting, fielding, running

Friday Alex Rodriguez Workout


  • High-speed plyometric movements
  • 30 minutes on a stationary bike
  • 300 abdominal crunches



  • Back Extension (w/25-pound plate)- 3 sets of 21
  • Reverse Back Extension- 1 set of 77
  • Wide-Grip Pulldown to Front- 3 sets of 10
  • One-Arm Dumbbell Row- 3 sets of 15
  • Dumbbell Pullover-  2 sets of 21
  • Power Clean (light weight) – 1 set of 50
  • Dumbbell Lateral Raise- 2 sets of 21
  • Upright Row- 2 sets of 15
  • Dumbbell Shrug- 2 sets of 15
  • Bent-Over Cable Lateral Raise- 2 sets of 21
  • Close-Grip Bench Press- 2 sets of 15
  • Triceps Pressdown– 2 sets of 15
  • Dumbell Kickback- 2 sets of 15

Alex Rodriguez Diet

alex rodriguez workout

When asked about his diet, A-rod says that he opts to eat very clean food. He prefers to eat egg whites, oatmeal, chicken breast, brown rice, fish, and steak. He stays away from things like butter, sugar, flour, and oil. He also tries to add steamed vegetables to every dinner. Alex Rodriguez also has one secret to battle fatigue:

“If I am feeling low on energy, I always have a sweet potato.”

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