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.
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
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.
