Marcus Stroman Workout Routine and Diet Plan

Marcus Earl Stroman was born on May 1, 1991. He is an American professional baseball pitcher waiting to sign with a team. His Major League Baseball (MLB) experience includes time with the Toronto Blue Jays and New York Mets. Stroman is listed at 5’7″ (1.70 m), making him one of only six pitchers shorter than 5’10” (1.78 m) to make an MLB start in the 21st century.

Stroman represented the Duke Blue Devils in college baseball. He attended Duke University. Stroman made his Major League Baseball debut with the Blue Jays in 2014. During the 2017 season, he won the Rawlings Gold Glove Award for his performance in the World Baseball Classic. During the 2019 season, the Blue Jays traded Stroman to the Mets.

In this article, we will study how Marcus Stroman has become quite the player that he is now. He has been constantly working on his body and his physique so that he could remain at the level where he is playing. So in this article, we have detailed about his workout routine and the diet plan that keeps him playing ready!

Marcus Stroman Body Statistics

  • Birth Year: 1991 (age 30)
  • Birth Date:  May 1
  • Height: 5 Ft 8 In

Marcus Stroman Awards and Achievements

Career highlights and awards
  • All-Star (2019)
  • Gold Glove Award (2017)
  • World Baseball Classic MVP (2017)

Marcus Stroman Workout Routine

Backward Lunge with a Twist

Why you should do it. As a result, the risk of injury in the lower back will decrease while the hip flexors will be stimulated, giving you better rotational ability.

How to do it. Lunge backward while stepping with your left foot. Turn your torso over your front (right) leg while leaning back slightly and raising your left arm in the air. Follow the next lunge with 10 repetitions, then repeat the process on the other side

Drop Lunge

Why you should do it. The flexibility of the hips and glutes, which play a major role in all baseball movements, must be improved.

How to do it. Your hips should be turned to the left, and your left foot should be outside and behind your right foot. (You should effectively have crossed your legs.) Make sure that your left toes point at your right heel. Finally, you should rotate your hips back to a neutral position so you are facing forward again. Drop your body into a squat gradually. You will drive off your right leg, stand up, and repeat the exercise ten times. Switch legs and you will repeat the exercise ten times more.

Leg Cradle

Why you should do it. You’ll open up your glutes and hips, which are used when you’re batting, throwing, or fielding-basically every baseball movement.

How to do it. Squat while standing on your left leg while lifting your right foot off the ground. Place your right hand under your right knee and your left hand under your right ankle as you lift your right knee to your chest. Hold your right leg in a stretch while squeezing your left glute. Take a step forward with your right foot. Change your foot. Repeat each motion ten times.

Mini-band Lateral Walks

Why you should do it. By doing this, regardless of whether you are batting or throwing, you will be able to focus on shifting your weight.

How to do it. A mini band should be placed just above the knees around your legs. By pushing your left leg and stepping laterally with your right leg, move to the right. Then, bring your left foot back to the starting position and repeat for 10 repetitions on each side.

Sprinter Starts

Why you should do it. Acceleration is an underrated baseball skill and one that’s especially useful when sprinting out of the batter’s box, going from first to third, or running down foul balls in the outfield.

How to do it. Position yourself in a pushup position with your elbows extended. In that position, fire your legs explosively, taking advantage of your arms to generate momentum and sprint 10 yards forward. As you run, keep your feet on the ground and force them into the ground as hard as you can. After each repetition, rest for 30 seconds.

Reach Roll and Lift

Why you should do it. As a result, the upper back and shoulders, two sensitive areas in baseball, are stretched.

How to do it. You’ll need a foam roller or a physioball to do it. Kneel on the floor first. As you sit back on your heels, extend your arms and place your hands on the roller or ball. Keep your torso parallel to the floor as you do this.

Roll the ball/roller forward while keeping your hips back and your chest facing the ground while keeping your head and neck neutral with your spine. Hold the stretch for two seconds while keeping your hands on the foam. Remain in this position for 10 repetitions.

Split Squat

Here are a few reasons why you should. Your hips and leg muscles will become stronger and more flexible.

How to do it. Step into a lunge while holding light dumbbells or using just your body weight. Squatting back and down lowers the hips toward the ground. Drive your weight back up with the front leg without allowing your back knee to touch the ground. Repeat 10 times with that leg, switching legs after each rep.

Goblet Squat

Why you should do it. It will increase your lower body power.

How to do it. Hold a kettlebell with two hands against your chest as if you were going to drink from it. Squat by sitting back and down with your hips, keeping your weight in the heels of your feet without lifting your toes. Touch the kettlebell to your chest as you perform the move. Your elbows should gently touch your knees as you perform the move. Rise up and extend through the hips powerfully. Do 10 repetitions.

Medicine Ball Rotational Throw

Why you should do it. When you swing a bat or throw a ball, you must be able to store and release energy from your hips.

How to do it. Facing the wall about three feet away. Reach for the ball with your arms. Rotate your trunk so it is facing the wall. To throw the ball, rotate your hips powerfully toward the wall, then your trunk, arms, and then your ball. Your arms should be slightly bent and one hand should be under the ball and the other behind it as you catch the ball. Do 10 reps on each side, then switch sides.

Lateral Bound

Why you should do it. To build explosive lateral power in your legs, which is important when you are on the bases and fielding.

How to do it. Place your left foot firmly on the ground and balance on the right leg. The right leg should be squatted a bit, then the glutes and leg should be used to jump. You should extend your ankle, knee, and hip and land solely on the opposite leg while maintaining your balance. Do the opposite side as well. Keep your balance for three seconds on either side. Do ten on each side.

That was all about the workout routine that Marcus Stroman follows in his routine. He is also super consistent with his workouts and makes sure to train according to his sport too. In the next section, we will also discuss his diet plan so that we can understand how does he fuels himself so well!

Marcus Stroman Diet Plan

Marcus Stroman does not give too many details about what kinds of meals he is taking. He is usually on the healthier side of the spectrum and likes to have as much protein-rich, wholesome, and home-cooked foods as anything else. He tries to make her meals on point and even likes to take a break sometimes.

In this section, we have given out the full diet plan for Marcus Stroman which he practices when he is preparing for some match.


  • 1 100% whole grain bagel
  • 1 cup calcium-fortified orange juice
  • 1 mozzarella string cheese made with skim milk
  • 1 tbsp. peanut butter

Grilled chicken salad

  • 3 cups celery, carrots, peppers, and onions
  • 3 oz. grilled lean chicken breast
  • 2  tbsp. olive oil and balsamic vinegar
  • 1 small box of raisins
  • Water


  • 8 oz. low-fat yogurt
  • 1 banana


  • 2 cups cooked brown rice
  • 5 oz. turkey without the skin
  • 2 cups cooked veggies
  • 1 tsp. trans-fat-free margarine
  • 1 cup low-fat frozen yogurt with 1 cup strawberries
  • 1 cup skim or unsweetened soy or almond milk


  • Raw veggies with 2 tbsp. hummus

Nutrition Information

  • Calories: 2,611
  • Protein:142 g
  • Fat: 56 g
  • Carbs: 384 g


  • 1 cup whole-grain cereal
  • 1 cup skim or almond or soy milk
  • 1 banana


  • 2 slices 100% whole wheat bread
  • 4 oz. lean turkey lunch meat
  • 3 oz. whole-wheat pretzels
  • 1 orange


  • 8 oz. yogurt
  • 1 banana


  • 5 oz. lean beef or grilled chicken
  • Cooking spray to cook meat
  • 2 high-fiber whole-grain tortillas
  • 2 cups of grilled peppers and onions
  • 1 cup salsa


  • 1 cup canned pears packed in extra light syrup

Nutrition Information

  • Calories: 2,474
  • Protein: 163 g
  • Fat: 39 g
  • Carbs: 367 g


  • 1 100% whole-grain English muffin
  • 1 tbsp. peanut butter
  • 1 cup calcium-fortified orange juice


  • Grilled salmon salad (3 cups)
  • 1 cup of mixed celery, carrots, peppers, and onions
  • 4 oz. grilled or canned salmon
  • 2 tbsp. olive oil and lemon juice dressing
  • 1 piece of fruit


  • 1 protein bar
  • 1 cup yogurt with fresh fruit
  • Water


  • 2 cups whole wheat pasta
  • 5 oz. 92% lean ground sirloin added to the sauce
  • 1 cup fat-free pasta sauce
  • 1 cup onions and peppers added to the sauce
  • ½ cup fat-free frozen yogurt
  • 1 slice watermelon or 1 pear
  • 1 cup milk

Nutrition Information

  • Calories: 2,383
  • Protein: 145 g
  • Fat: 52 g
  • Carbs: 334 g


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