David Wright Workout Routine: Power and Speed

david wright workout

David Wright Workout

The David Wright workout focuses on quick twitch reaction speed movements for power and speed. This workout routine helps protect David Right from line drives while playing third base. The David Wright workout is all about giving him the power and speed that allows him to field would-be doubles, and turn his bat around fast for homers.

This workout has proven well for him. David Wright has won the Gold Glove and Silver Slugger Awards in 2007 and 2008. He currently gets paid $15 million a year.  David Wright has hit over 300 doubles, 19 triples, 190 home runs, and 780 RBI’s in his career. His career batting average is .303. David Wright is a 4-time All Star.

david wright workoutDavid Wright was drafted in the first round, 38th pick by the New York Mets in 2001.  While other players like Josh Hamilton and Robinson Cano make more headlines and top more stat sheets, David Wright is still considered in a league of his own. Third base requires the quickest reflexes and strongest arm. David Wright is definitely among the best third basemen of all time, though Mike Schmidt and Wade Boggs may have a leg up on him.

The David Wright workout also has off-the-field advantages. He has been known to have some hot girlfriends in the past. The list of David Wright girlfriends includes Molly Beers and Erin Andrews. Though maybe this has nothing to do with David Wright’s workout or physique, and maybe more to do with the uniform on his back. At the end of the day, David Wright is focused and remembers that baseball comes first.

“Women can be a distraction. I have to remember, baseball is the reason I have my apartment, baseball is the reason I’m on the cover of video game. I’d like to get on the back end of my baseball career before I even really consider marriage.”

The David Wright workout is all about work ethic. In 2008, David Wright enlisted the help of personal trainers Robert Reyes and Jeff Cavaliere. Their clients include B.J. and Justin Upton, Mark Reynolds, and Ryan Zimmerman. The trainers helped David Wright perform functional weight training. This type of workout doesn’t necessarily get  you big. Instead, you stimulate quick, explosive movements based on things you will actually do on the field.

“There are so many players out there who are better than me talent-wise. But I think I outwork all of them.”

Another important factor of the David Wright workout is that he needs to be fast enough to react to split second line drives. He performs side lunges, lateral raises, medicine ball throws, and standing jump-and-reaches during his workout routing. David Wright says:

“Third base is a reaction position. It’s all instinct. If I think too much, I might take one off the face.”

To ensure that David Wright doesn’t get his face taken off, his workout focuses on muscle movements that allow the joints to respond rapidly to action. Wright works out 6 days a week, and varies his goals to include all aspects of baseball. Four of those days he does aggressive weight training, the other 2 is mainly baseball drills. Wright says that:

“I want to hit for power, hit for average, steal bases, play good defense, make throws. One of the days I do chest and biceps. Then the next day I do back and do triceps. The next day I do legs. And the next day I do shoulders. So there’s four different categories.”

The David Wright Workout includes six days of baseball workouts, and four days where he incorporates functional and weight training. The centerpiece of the David Wright workout is the functional training. This includes the side lunges, medicine ball throws, and standing jump-and-reaches

David Wright Monday Workout Routine

  • Baseball drills in the morning
  • Hits the gym by 1 pm
  • 10 min bike warm-up
  • 1 hour functional weight lifting
  • Chest and Bicep Day
  • 1 hour cardio
  1. Bench press
  2. Incline press
  3. Bicep Curls
  4. Romanian Deadlift
  5. Standing Jump and Reach
  6. Medicine Ball Side Throw
  7. Side Lunges

David Wright Tuesday Workout Routine

  • Baseball drills in the morning
  • Hits the gym by 1 pm
  • 10 min bike warm-up
  • 1 hour functional weight lifting
  • Back Day
  • 1 hour cardio
  1. Lat Pull-Downs
  2. Reverse-Grip Bent Over Rows
  3. Seated Pulley Rows
  4. Romanian Deadlifts
  5. Standing Jump and Reach
  6. Medicine Ball Side Throw
  7. Side Lunges

David Wright Wednesday Workout Routine

  • Baseball drills in the morning
  • Weight Training Rest day

David Wright Thursday Workout Routine

  • Baseball drills in the morning
  • Hits the gym by 1 pm
  • 10 min bike warm-up
  • 1 hour functional weight lifting
  • Leg Day
  • 1 hour cardio
  1. Back squats/Front squats
  2. Leg curls
  3. Leg extensions
  4. Calf raises
  5. Romanian Deadlift
  6. Standing Jump and Reach
  7. Medicine Ball Side Throw
  8. Side Lunges

David Wright Friday Workout Routine

  • Baseball drills in the morning
  • Hits the gym by 1 pm
  • 10 min bike warm-up
  • 1 hour functional weight lifting
  • Shoulder/Triceps Day
  • 1 hour cardio
  1. Military press
  2. Bar dips
  3. Lateral Raises
  4. Triceps press-downs
  5. Romanian Deadlift
  6. Standing Jump and Reach
  7. Medicine Ball Side Throw
  8. Side Lunges

David Wright Saturday Workout Routine

  • Baseball drills in the morning
  • Weight Training Rest day

David Wright Workout Routine Descriptions

Below are some descriptions of the exercises used during the David Wright workout routine. Wright usually performs three standard sets of each exercise during his routine. The David Wright workout incorporates these functional lifts into his everyday workout in order to help him perform with the Power and Speed he will need on the field.

Romanian Deadlift
  1.  Hold a dumbbell in each hand in front of your thighs.
  2. With your feet shoulder-width apart and knees slightly bent, bend forward at the hips until the weights are at midshin level.
  3. Pause, then lift your torso back to the starting position.
  4. Keep your back slightly arched throughout.

Exercise Benefit: Helps you stay low to the ground when fielding grounders. Explosive Functional Exercise.

Muscles worked: Hamstrings, Back

David Wright workout advice:

“Strengthening your lower back and hamstrings is key for a 162-game season. These areas have the biggest injury rates.”

Standing jump and reach
  1.  Start by squatting slightly with your feet shoulder-width apart.
  2. Keep your arms at your sides.
  3. Quickly explode upward, reaching both arms overhead.
  4. Be sure to land with soft knees and ankles.
  5. Do eight repetitions.

Exercise Benefit: Helps you explode upward with Power and Speed. Explosive Functional Exercise.

Muscles worked: Quads, Hips, Glutes, Hamstrings

David Wright workout advice:

“Exercises like this one that fans see us doing before a game–they aren’t just to warm up. They actually make us play better.”

Medicine Ball Side Throw
  1. Stand 3 feet from a solid wall, at a right angle to it, feet shoulder-width apart.
  2. Swing a medicine ball a bit to one side, then switch directions and throw it hard against the wall.
  3. Do two or three sets of eight repetitions, then switch sides and repeat.
  4. Muscles strengthened: Shoulders, Abs, Hip Flexors, Lower Back, Hamstrings, “trunk”.
  5. Helps you turn on a fastball by building quick twitch muscle fibers in your shoulders.
  6. Mimics pop flies and ground balls that you have to turn quickly to reach.

Exercise Benefit: Helps you turn on a fastball or field a pop fly. Rotational Functional Exercise.

Muscles worked: Shoulders, Abs, Glutes, Hips

David Wright workout advice:

“You can do situps all day, but you won’t get that full range of motion like you do with a medicine ball.”

Side Lunge
  1. Start by holding a set of dumbbells or a rest a barbell across your upper back.
  2. If using a barbell, try using a foam support so you don’t injure your neck.
  3. Take a long lunge step directly to one side, keeping your toes pointed straight ahead.
  4. Descend so that you step with your lunging foot until your thigh is parallel to the floor.
  5. Push back up to your starting position.

Benefit: Helps you move laterally, side to side. Lateral Functional Exercise.

Muscles strengthened: Glutes, Hamstrings, Quads

David Wright workout advice:

“I need this explosiveness in my body to react to my left or right.”

The David Wright workout also incorporates a diet that is very clean. No alcohol, sugar or flour. Below is a funny video of the David Wright workout when “the Situation” gets involved.

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