Components of a great workout

What are the components of a great baseball workout? General question, looking for opinions.

lift heavy and explosive. Train compound movements. work on flexibility, mobility and soft tissue quality.

One of the things my organization tells us is that we can lift as heavy and explosive as we want on our legs but with upper body we cannot lift mor ethan 50lb dumbbells. Everyone wants to build those beach muscles, but those aren’t the ones that matter in your delivery. Work the itty bitty muslces in the scap, rotator cuff, and arm just as you would the bi’s tri’s and chest. and always try to maintain symmetry! Don’t overload one muscle group! ALWAYS ALWAYS work with dumbells if you can because it promotes more flexibility than working with a straight bar.

Hope this helps