Weight
Training Programs Softball and Baseballweight
Training Programs Softball : Periodized for maximum results |
Weight Training Programs Softball
The
design of weight training programs for softball and baseball players
depends largely upon the length of the competitive season, which can be
quite long for elite players.
Since the limiting
factor in
baseball and softball is throwing (fastpitch) and accelerating power,
any strength developed during the maximum strength
period must be converted to power. This happens naturally in the power period
, when repetition speed is high-velocity and explosive.
Example Program for an Amateur Baseball or Softball
Team
November
General Conditioning
for the entire body.
December
- April
Alteration of maximum strength and power
phases in 3-4 week intervals provides maximum gains in power.
May
Conversion
to Power: The true conversion to power period. Could be as long as 5-6
weeks. Focus primarily on dynamic moves.
June
– October
Now
that the season is underway, strive to maintain as much strength as
possible without excess fatigue. No more than 2 full-body workouts per
week, keeping loads relatively constant.Also, softball
players can benefit tremendously from including core conditioning into
their workouts. This will include exercises to strengthen the lower and
upper abdominals, the lower back and the obliques. You don't need to
allot special workout times for core conditioning; just add a few sets
for each of these muscle groups consistently and you should see
results.
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