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  1. #1
    Registered User abates's Avatar
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    slowpitch softball workout

    what do you guys think?

    starting the 2nd week of March & going for 12 weeks

    monday-5 sets of squats (2 warmups sets), 3 sets leg ext, 3 sets lunges, 4 sets barbell bicep curls (1 warmup set), 3 sets hammer type curls, abs & back extentions

    tuesday-plyometrics with strength shoes, jumping side lunges (no weights), swinging a weighted bat, & throwing a weighted ball

    wednesday-5 sets barbell flatbench press (2 warmup sets), 3 sets incline chest flyes, 3 sets highpulls, 3 sets underhand seated cable back rows, 3 sets for dorsiflexor, abs & back extensions

    thursday-same as tuesday

    friday-5 sets sumo deadlifts (2 warmup sets), 4 sets pushpress (1 warmup set), 4 sets barbell pullovers (1 warmup set), 4 sets skullcrushers (1 warmup set), 3 sets tricep pushdowns, abs & back extensions

    saturday or sunday-same as thursday

    reps will be 4-6 with 2 1/2 minutes rest. squats, benchpress, highpulls, & deadlifts will be done with bands or chains. no slow lifting will be done, explosive lifting is the goal.
    as it warms up & gets closer to the beginning of the season, i'll hit 1 or 2 times a week in the cage & 1 or 2 times a week on the field.

    i play outfield, any slowpitch softballers in here, what kind of workout do you do?
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  2. #2
    Registered User abates's Avatar
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    no one on this whole board works out for slow pitch softball?
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  3. #3
    King of Links user321653_345's Avatar
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    we play baseball...

    but I dunno about slow pitch softball. Look up some of the baseball threads.
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  4. #4
    Member Todd2237's Avatar
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    try doing dips,skullcrushers,dumbellpresses,and some cardio
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  5. #5
    Registered User coach Hale's Avatar
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    softball conditioning

    emphasize rotational power and range of motion
    wrist strength and range of motion
    agility and quickness drills , reaction drills
    start acceleration drills
    Olifts and derivatives
    Steel sledge training
    Mb work
    Primarily anaerobic endurance

    thank you
    Coach Hale
    www.maxcondition.com
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  6. #6
    Senior Member aztecwolf161's Avatar
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    you know more people injury themselves playing slow pitch softball compared to other sports, it is usually a bunch of fat out of shape guys runnin full speed around bases witha couple of beers churning in their stomach
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  7. #7
    Registered User coach Hale's Avatar
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    NOt all softball players fall into this category. I have one at this time who was a schloarship soccer and baseball player.

    In fact, he is one of the best athletes i have.

    thank you
    Coach Hale
    www.maxcondition.com
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  8. #8
    Tecate Marv's Avatar
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    Beer and BBQ is all you need to compete in slow pitch softball. Now if it was fast pitch, than I'd be preachin' something else.
    "If a ninja does anything anywhere, he doesn't make a sound. And if he does make a sound, it's probably going to be the last sound you ever hear."
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  9. #9
    Registered User hardlinedrives's Avatar
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    Slowpitch workout

    Originally Posted by abates View Post
    no one on this whole board works out for slow pitch softball?
    Our team has a "hit the gym" page that may be useful to people trying to put a slowpitch workout together. Neglect not the obliques and forarms along w/ tons of BP!

    http://www.leaguelineup.com/miscinfo...&sid=777209050
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  10. #10
    Registered User Hittdoogg17's Avatar
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    no fat guys here

    [QUOTE=coach Hale;2660609]NOt all softball players fall into this category. I have one at this time who was a schloarship soccer and baseball player.

    In fact, he is one of the best athletes i have.

    thank you
    Coach Hale


    google Brian Higgenbotham or Bryce Baker, these guys get paid six figures to play slowpitch and they are serious athletes
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  11. #11
    Registered User Hittdoogg17's Avatar
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    Wink basics

    Originally Posted by abates View Post
    no one on this whole board works out for slow pitch softball?
    i stick to the basics and add some sport sfecific exercises like agility drill with a ladder, plyometrics for fast twitch muscles and medicine ball work again for speed.
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