Derek Jeter Workout: Core Strength Makes Him A Superstar

Derek Jeter Workout

The Derek Jeter Workout is all about keeping his core and legs super strong. Derek Jeter uses a workout that utilizes super sets. Also, Jeter is constantly focused on core strength. As a shortstop that has to constantly be bending down, squatting, and lunging for the ball, his workouts emulate these movements. If you have ever fielded a ton of grounders, then you know the importance of core strength in baseball.

Derek Jeter workoutDerek Jeter is the star shortstop and captain of the New York Yankees. As a kid, it was always his dream to play for the Yankees. Jeter has now played 18 seasons for the New York Yankees, and won 5 championships. Jeter is the Yankees all-time leader in hits (3,166), games played (2,484), stolen bases (344), and at bats (10,114). He has won 5 Gold Gloves, 4 Silver Sluggers, 2 Hank Aarons, and a Roberto Clemente award. The thirteen-time all star has also won the World Series MVP (2000), All Star Game MVP (2000), and Rookie of the Year award (1996).

Earning such nicknames as “Captain Clutch” and “Mr. November” has made Jeter very popular. Even fans of some of his biggest rivals admit they don’t hate him. Most notably, Derek Jeter has a World Series average of .351. He has served as the New York Yankees team captain since 2003.

Derek Jeter uses a lot of super sets to bulk up. Still, the most important thing about the Derek Jeter workout is the core.

“You’re always swinging, fielding, and throwing off-balance, so you have to constantly work your core.”

Despite Derek Jeter’s busy lifestyle and long list of girlfriends, he still puts working out as one of his top priorities.

“You just have to find the time. So many people are insanely busy nowadays and it’s easy to say, ‘ah, I’ll workout tomorrow.’ But you have to set aside a time and stick to that schedule. I like to hit the gym early in the morning. I feel better throughout the day when I get in a workout first thing in the morning. By the evening, you’re tired and it’s just too easy to say you’ll do it tomorrow.”

Derek Jeter WorkoutBefore working out, the important thing for Derek Jeter is to get loose. He gets loose with calisthenics before each training session. Research at the US Military Academy has found that this approach helps you sprint faster, jump higher, and throw harder immediately afterward. The Derek Jeter workout starts with 30 seconds of each:

  1. Jumping jacks
  2. Arm circles
  3. Pushups
  4. Walking Lunges
  5. Body-weight squats

On Mondays, Wednesdays and Fridays Derek Jeter does a Super Set workout. He does three super sets pairs. Each one has a pushing exercise, combined with a pulling exercise. This prevents muscle imbalances that can sometimes lead to injuries. It also builds core strength, and a symmetrical physique.

Do the two moves in each super set back-to-back without taking a breather, and then rest for one minute before progressing to the next super set. Complete three sets.

SET #1

Barbell Squat (Push) – 8 to 12 reps
Dumbbell Deadlift(Pull) – 8 to 12 reps

SET #2

Barbell Lunge (Push) – 8 to 12 reps with your dominant leg, then switch to your other leg and repeat.
One-Arm Dumbbell Rows (Pull) – 8 to 12 reps on each side.

SET #3

Incline Bench Press (Push) – 8 to 12 reps.
Pullups (Pull) – do as many as you can with your own body weight, or do 8 to 12 reps assisted.

On Tuesdays and Thursdays, the Derek Jeter workout is all about a core routine. Derek uses Stability Ball Hamstring Curls, Rotational Cable Lifts with a Squat, Hammer Pulls, Core Busters, and the Overhead Dumbbell Press. Overhead Dumbbell Presses are important because they keep your core tight and work your shoulders at the same time.

In the off-season Derek Jeter works out every day. He says this is the chance to build strength because you’re not playing games. During the season, Derek Jeter works out every other day. Here, he is trying to maintain his strength, rather than add to it. He also does some agility drills.

The Derek Jeter workout philosophy is simple:

“I try to focus on core-building, agility, and flexibility. It’s a lot easier to stay in shape, than it is to get in shape.”

The Derek Jeter workout was authenticated from his interviews with:

  • Men’s Health
  • Men’s Fitness
  • ABC 7 Interview
  • Derek Jeter 24 Hour Fitness Club Videos

Derek Jeter Workout Monday Super Set Routine

Derek Jeter Workout Tuesday Core Routine

Derek Jeter Workout Wednesday Super Set Routine

Derek Jeter Workout Thursday Core Routine

Derek Jeter Workout Friday Super Set Routine

Derek Jeter Exercises

Here’s the description of some of the Derek Jeter exercises:

Stability Ball Hamstring Curl

  1. Lie on your back preferably on a mat.
  2. Push off the ball and lift your hips off the ball
  3. Bend your knees, and use your legs to roll the physio ball about one or two feet toward you.
  4. Make sure to use your own body weight to pull back on the ball.
  5. Avoid lifting your back off the ground, this will make sure you work your core.
  6. Squeeze your abs as you pull your legs forward.
  7.  Push it back and forth 10 times, and perform 3 sets.

Derek Jeter workout advice on the importance of Hamstring Curls:

“Legs are really important because you’re always running, especially at shortstop where you’re always squatting and bending over.”

Medicine Ball Torso Toss

  1. Start with a 6 to 8 pound medicine ball, facing your partner.
  2. Keep your knees slightly bent, abdominals tight as you turn away from your partner.
  3. Turn away from your partner, then explode back.
  4. Throw the ball to your partner so that you are playing sideways catch.
  5. Allow your obliques to embrace the catch then throw it back to your partner.

Derek Jeter workout advice on the importance of Medicine Ball Torso Toss:

“For baseball, you’re swinging a lot and you’re throwing a lot. You’re getting your core ready. This is a warm-up you do before every game.”

Rotational Cable Lift with a Squat

  1. This exercise requires a Cable Pulley or Smith machine.
  2. Bend at your hips and knees with your feet shoulder width apart.
  3. Move from this squat position into a standing straight ending position.
  4. In one continuous movement, extend your hips and knees away from the machine.
  5. Turn your hips and trunk away from the machine, drawing the handles toward your chest.

Derek Jeter Workout advice on the importance of Rotational Cable Lift with a Squat:

“You are generating power through a hip and trunk rotation, while maintaining core stability to move the cable as fast as possible in a diagonal direction.”

Core Busters

  1. Place a resistance strap on the ground, and stand in front of the strap.
  2. Place your toes facing forward with your legs about three feet apart.
  3. As your left leg is out in front, grab the resistance strap with your right hand.
  4. Bend your right knee and bring your right arm forward.
  5. Push up back into a standing position, bringing your right arm back.

Derek Jeter workout advice on the importance of Core Busters:

“The most important thing is the core. You’re always swinging, fielding, and throwing off-balance.”

Derek Jeter Diet

In regard to Derek Jeter diet, Jeter says he eats really well. Still, he thinks people would be surprised to know that he eats a Peanut Butter and Jelly Sandwich before every game. His favorite post-game meal is Chicken Parmesan. Below is a video that details the Derek Jeter Workout Core Routine exercises.

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