Get Stronger To Be A Better Softball Player

Today Is

I have played softball for well over 25 seasons. During my career I was considered one of the strongest hitters to ever play the game. When I was 17 years old I was able to hit a softball 350 ft. So you know I was gifted with a great swing. I had great success without lifting weights in the earlier part of my career. What was so surprising was how much more consistent I became at hitting home runs once I put weight lifting and the proper nutrition in my daily diet.

I have been very fortunate not to have too many injuries because of this. There are a number of reasons why I have had so much success in playing softball and staying healthy and injury free over those years. One of them is the use of vitamins and proper nutrition and another one has been the use of weights to strengthen my over-all body strength

Both weight lifting along with the right nutrition have helped me increase not only my endurance but my overall power supply. To me the key to incorporating weight training in softball is putting the emphasis on technique instead of trying to lift a ton of weight. When I was growing up in the suburbs of Cleveland, Ohio the last thing I would think to help me be a better baseball player was to lift weights. It was always taboo to lift if you were a baseball player. The old saying that lifting weights would limit you range of motion and interfere with your swing has no validity to it today. Once again it's the technique of your weight lifting not how much you lift. I really don't think that Mickey Mantle was going to the gym every day.

He was so gifted that it still amazes me how far he could hit a ball. So as the world changes every day so do the people who live on planet earth.  I really think that if I did not lift the weights, that I still do today, I probably would have quit a long time ago. It was the winter of 1984 at the age of almost 30 that I decided to start working out and try to really get myself into better shape. Thank the Lord I had somebody to show me. So Ken Loeri, who was a teammate of mine along with Mike Baab of the Cleveland Browns football team, started putting me through some pretty good workouts everyday. With the proper attitude you really can achieve your goals if they are realistic. My goal was to get my legs stronger than what they were. I knew that once your legs go on you, you are in trouble.

So with the proper nutrition and the right technique I definitely gained endurance along with strength. So I have put together a workout that I think will help improve your "overall strength" to not only become a better softball player, but help you feel better in your every day life. I have some photo's of myself working out at 2 of my favorite gyms, The Omni in Middleburg Heights, Ohio and the Bo Jackson Fieldhouse at Nike Headquarters. The Omni is owned by a friend of mine named Joe Mackey. Great Place! My workout schedule can change from time to time depending on what else is going on. But if I had my favorite time it would have to be in the morning. I love getting up at 5:00 in the morning and go to the gym and play some basketball before I lift some weights. This way by going early you get the blood flowing early and feel better the rest of the day.

I have put together a "3 days on one day off cycle" for the winter workout program. This is definitely a nice little program to help you gain strength and endurance. It should help you be ready for the next season. If you can do this workout for 9 to 12 weeks you won't go wrong. The workout out is not written in stone either. You can change certain exercises for ones that you might like more or feel more comfortable with. These are some of the ones that work for me.
Good Luck & Have Fun!


Monday

Muscle Group
Exercise
Sets/Reps
Chest

Flat Bench Press
Incline Dumbell Press
Cable Crossover
3/5 - 10
3/5 - 10
3/6 - 10
Shoulders Overhead Dumbell Press Seated Shoulder Press
Upright Rows
Bent-Over Lateral Raises
3/5 - 10
3/5 - 10
3/5 - 10
3/6 - 10
Traps Dumbell Shrug 5/10
Triceps Lying Triceps Extension
Triceps Pressdown
3/6 - 10
3/6 - 10
Cardio Ride Treadmill 30 Minutes
Stretching Legs & Trunk 30 Minutes

Tuesday

Muscle Group
Exercise
Sets/Reps
Quads

Barbell Squat
Leg Press
Leg Extension
Single Leg Presses
3/5 - 10
3/5 - 10
3/6 - 10
3/6 - 10
Hamstrings Lying Leg Curl 3/5 - 10
Calves Standing Calf Raises 5/10
Abdominals Lying Down Crunches
Leg Lifts
3/6 - 10
3/6 - 10
Cardio Ride Treadmill 30 Minutes

Wednesday

Muscle Group
Exercise
Sets/Reps
Back

Wide-Grip Pulldowns
One Arm Dumbell Row
Reverse Grip Pulldowns
Seated Cable Row
3/5 - 10
3/5 - 10
3/6 - 10
3/6 - 10
Biceps Standing Barbell Curl
Preacher Curl
High Pulley Cable Curl
3/5 - 10
3/5 - 10
3/5 - 10
Forearms Wrists Curls 5/10
Cardio Ride Treadmill 3o Minutes
Stretching Legs & Trunk 30 Minutes

Thursday
day off

Friday

Muscle Group
Exercise
Sets/Reps
Chest

Incline Barbell Press
Flat Bench Dumbell Press
Incline Dumbell Flye
Peck Deck
3/5 - 10
3/5 - 10
3/6 - 10
3/5 - 10
Shoulders Overhead Barbell Press
Dumbell Lateral Raise
Barbell Front Raise
3/5 - 10
3/5 - 10
3/5 - 10
Traps Dumbell Shrug 4/6 - 10
Triceps Close-Grip Bench Press
Overhead Tricep Extension
3/6 - 10
3/6 - 10
Cardio Ride Treadmill 30 Minutes

Saturday

Muscle Group
Exercise
Sets/Reps
Quads

Smith Machine Front Squat Leg Press Machine
Leg Extension
3/5 - 10
3/5 - 10
3/6 - 10
Hamstrings Romanian Deadlift 3/5 - 10
Calves Seated Calf Raise 5/10
Abdominals Reverse Crunch
Crunch
3/6 - 10
5-6 - 20
Cardio Ride Treadmill 30 Minutes

Sunday

Muscle Group
Exercise
Sets/Reps
Back

Bent Over Barbell Row
Wide Grip Pulldowns
Straight Arm Pulldown
3/5 - 10
3/5 - 10
3/6 - 10
Biceps Incline Dumbell Curl
Cable Curl
3/5 - 10
3/5 - 10
Forearms Reverse Wrist Curls 5/10
Cardio Ride Treadmill 30 Minutes

Get Ready For Monday Again

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