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A Home Run Workout Routine from Giants Slugger, Barry Bonds

Barry's Training Routine.

Jim Schmaltz
A Home Run Workout Routine from Giants Slugger, Barry Bonds

Barry Bonds trains during the season as well as the off-season. His routine is designed by his personal trainer Greg Anderson, who has worked with the slugger for five years.

In the off-season, Bonds does 12-14 sets per workout, doing 3-4 sets for each exercise, 10 reps each set. On each day, he and Anderson will decide which exercises to do, choosing from among the list below. They always do at least two warm-up sets before each session.

During the season, Bonds will still maintain his Monday through Friday workouts, depending on his travel schedule. He'll drop his total daily sets to 8-10 during the season, but keep reps and types of exercises similar to his off-season routine. Here is his bodypart split and the exercises he chooses from for each training session.

Monday: Chest and Biceps
Standing cable flye; standing cable biceps curl; incline Hammer-machine press; seated one-arm dumbbell curl; flat-bench dumbbell press; bench push-up; exercise-ball crunch.

Tuesday: Quads and Hamstrings
Single-leg extension; two-leg extension; lying hamstring curl; adductor machine; abductor machine; single-leg press; leg press; barbell squat; walking lunge

Wednesday: Back and Abs
Wide-grip pulldown; close-grip pulldown; seated row; pull-up; low-back extension; standing calf raise; seated calf raise; crunch.

Thursday: Shoulders and Triceps
Seated rear-delt machine; one- or two-arm dumbbell lateral raise; one- or two-arm dumbbell front raise; cable triceps pressdown (with straight bar or rope); standing machine dip.

Friday: Quads and Hamstrings
Single- or two-leg extension; lying leg curl; adductor machine; abductor machine; unilateral or regular leg press; barbell squat; stiff-legged deadlift; seated leg curl; standing single-leg hamstring curl; exercise-ball crunch.

What Keeps Barry Swinging
Barry Bonds' nutrition regimen is based on his particular needs as measured by Balco Laboratories. Victor Conte, head of Balco, supplied Muscle & Fitness with the following program Bonds currently follows.

THE NUTRITION REGIMEN

Morning
50 g special whey protein blend
25 g complex carbohydrates
5 g glutamine peptides
5 g New Zealand colostrum

Preworkout
1,000 mg phenylalanine
1000 mg tyrosine
10 mg Vitamin B6
200 mcg chromium (as polynicotinate)
2 mg copper (as sebacate)

Post-Workout
50 g whey protein isolates
50 g dextrose
5 g glutamine peptides
2 g arginine
200 mcg chromium (as polynicotinate)
1.5 g magnesium creatine
1.5 g creatine monohydrate
5 g New Zealand colostrum

Afternoon
10 mg iron (as glycinate)
200 mcg selenium (as selenomethionine)
10,000 IU Vitamin A
500 mg Vitamin C
800 IU Vitamin E
400 IU Vitamin D
25 mg Vitamin B1
25 mg Vitamin B2
25 mg Vitamin B6
500 mcg Vitamin B12
400 mcg folic acid
500 mg omega-3 fatty acids
250 mg d-glucosamine sulfate
350 mg n-acetyl d-glucosamine
200 mg omega-6 fatty acids
150 mg chondroitin sulfate

Evening
50 g special whey protein blend
25 g complex carbohydrates
5 g glutamine peptides
5 g New Zealand colostrum

Before Bedtime
3 capsules ZMA, which contain 30 mg zinc (as monomethionine/aspartate), 450 mg magnesium (as aspartate) and 10.5 mg of Vitamin B6, 200mg L-theonine, 50 mg 5-http

 

Bonds' Career Timeline

 

  • May 30, 1986: Bonds is called up from the minor leagues and makes his big-league debut with the Pittsburgh Pirates.
  • June 4, 1986: Bonds hits his first Major League home run.
  • Nov. 19, 1990: Bonds wins his first MVP award.
  • Dec. 8, 1992: Bonds becomes the highest paid player in baseball history when he's signed as a free agent by the Giants.
  • Aug. 23, 1998: Bonds hits his 400th career homer. He becomes the only member of the 400-400 club: 400 homers, 400 stolen bases.
  • Sept. 11, 1999: Bonds collects his 2,000th career hit.
  • Oct. 3, 2001: Bonds earns his 171st walk, breaking Babe Ruth's single-season record of 170.
  • Oct. 7, 2001: On the last day of the season, Bonds hits his 73rd home run, establishing a new record.
  • June 5, 2002: Bonds hits homer 587, passing Frank Robinson on the all-time list. He's now fourth in total home runs, behind Hank Aaron, Ruth and Willie Mays.
  • Aug. 10, 2002: Bonds hits his 600th career homer.
  • Sept. 28, 2002: Bonds finishes the season, winning the batting title with an average of .370. It's his first batting title ever.
  • Nov. 11, 2002: Bonds wins his fifth MVP award.

     

 

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