T Nation

Pre-Season Softball Log


#1

30 years old, getting ready for my softball season. 5'11" 280, looking to keep strength and drop some weights

a1 barbell rows 155x5x5
a2 dumbell bench 80x5x5 need to go up to 90

b dumbell pull through/rear delt raise 35x8x3
c barbell reverse curl 45x10 55x10 need to start at 55
d rotator complex w/mini bad 1x12
e ab planks 2x30 seconds

please fell free to comment


#2

12/30

Front Squats
185x5x4

good mornings
185 x6x3

reverse lunge
95x5x2

calf machine
20 reps x2


#3

Bench Press
225x5x2 245x5x1

Dumbell Row
65x8x2
70x8x1

Standing Push Press
105x8x2

Tricep Pushdowns
60x12x2

Weighted Ab MAchine
170x12x3


#4

trap bar deads
295x3x1
315x3x2

RDL
135x8
185x6x2

one leg extensions
70x8x3

45 degree hypers
3x8


#5

lat pull done
220x5x2
180x8x1
170x8x1

one arm dumbell bench
60x8x3

rows with rope to neck
50x12x3

reverse curls
60x10x1
70x10x1


#6

front squat
205x3x3

good mornings
185x6x3

single leg press
200x8x3

calf flexion
175x15x2


#7

bench
245x3x3

seated rox
160x10x3

inclince close grip bench
135x10
155x10x2

hammer shoulder press
135x10x3


#8

rack pulls just below knee
365x3x3

one leg extensions
80x8x4

45 degree extensions
8x3

calf raises
15x3


#9

lat pull down, neutral grip
180x8x3

one arm hammer bench press
135x12x3

face pulls
50x12
60x12x2

tricep pushdowns
45x15
55x12x2


#10

box squat
315 x2x4

rdl
185 3 sets


#11

A few recommendations:
- Add in some grip and forearm work
- I would drop barbell bench press and switch to dumbbells if you are going to do any pressing movement
- Add in 1 exercise to your upper body days to work the rotator cuff muscles
- Add in some oblique work

With a lot of the baseball players that I train, we eliminate the pressing movements in order to save their shoulders for the season. The key muscles for these athletes are building strong legs, obliques, forearms, and back. The chest is really ancillary. We also do higher reps and include stretching (dynamic and static) because our goal is to build strength while retaining flexibility.


#12

hey bud hope you are good..couple things 1. are you still planning on doing any competitve powerlifting in the future?...2. right now the weight stuff looks good but what kind of pre-hab rehab, mobility, dyanmic warm up, movement prep, agility type stuff are you doing?..if any...i think these right now based on what im precieving your current goals are will be as much if not more help right now as your lifting....give me some more info and i can help you out with this stuff....rb


#13

external rotators
mini band x15

pull ups different grips
5x3

hang cleans
95x5x3

decline close grips
155x3

ross, I am not planning on doing anymore powerlifting in the future. I don't really do any pre hab work or even know how to do dynamic warm ups.


#14

hey i sent you a pm....rb


#15

rack pulls
385 x5x2

45 degree back raises
8x3

step ups
155x10x3

calf raises
200 x20x2


#16

bent over row


#17

bent over row
4 plates 3x5

one arm scare crow
20 x3

one arm bench
70x3

wrist roller
10x3

Easy plyo Pushups
3x10

20 minute walk with 4 5/100 sprints at 7.5 mph


#18

squat
worked up to 395x1

lying leg curl
80x12x2

one leg extension

80x2

high pulls
105x3x3

high pulley wood chopper

12x3

20 mins treadmill 6% incline


#19

Nhiron,
What level do you play? I am also getting ready for softball this year. Trying to be a little smarter this summer.The problem is I am training for a deadlift meet in March. I was training for a 3 lift but It was too much so I cut back on the squatting.

Softball specific training are wide pinch with the blob, thick bar wrist roller, levering(all directions). I am a firm believer that forearm strength helps a lot.2 summers ago I was doing a lot of bending and seemed to help. Lots of back work as well.

I am basically an old powerlifter who plays softball all summer.I havent competed in 2 years though. This season I am going to not bench heavy... do more bodybuilding style workouts to make it easier on my arm... Its just too much because it is always dead around july. I am also looking at making it stronger if I can.I need some good rotator cuff exercises.

I am also looking to increase my bat speed. any training ideas about that?


#20

rotator with mini band
1x15 each arm

assisted pullups
5 sets worked up to 70lbs for 3

seated row 4 sets
140x12
160x12
180x10
200x8

jm press

135x12x3

plate pinch hold

3 5lb plates once each hand