Although many major softball players can make the game look effortless while on the field, I believe my success comes from intense training off the field. Because the competition is so intense, and the over all talent of players continues to improve, I feel as if I need to train six days a week in the off season. My training away from the field consist of three parts. I hope after reading this article you will try my training techniques (adjusted to your body weight and workout abilities) and see positive results on the playing field.

1. Stretching: you should try to stretch the entire body at least two times a day. Stretching after running and before lifting is very important. When the muscles begins to gain flexibility it will help the growth of the muscle as well as enhance your performance. Obviously if you don't take the time to stretch, and you pull a muscle preventing you to play at your best, you are hurting the team as well as yourself.

2. Aerobic conditioning: I do two types of running. I jog 10 to 15 minutes before I left to warm up my body and build endurance in my legs. I also do sprints after my weightlifting. After Monday and Thursdays weightlifting you will notice that I do a baserunning drill. This accomplishes two things at once. Not only do I get my sprints, but I also work at my baserunning skills at the same time. Aerobic conditioning can only benefit you on the playing field. Here's an example: you hit a ball and falls for a single, but because you are hustling, you stretch it into a double. On the next pitch your teammate gets a base hit, and you third-base coaches waving you in the score. Because of your off-season conditioning you score easily, but if you're out of shape you might not have scored because you were still tired from your hit. Proper conditioning can also be an advantage if your team falls into the losers bracket, and is required to play many games in a row. If you are in shape, your play will not suffer.

3. Weightlifting: obviously the stronger you are, the harder and father you will hit the ball as well as throw the ball. I always do warm-up sets, on initial lifts, and unless I lift maximum weight with good form.

Training to be successful in your favorite sport can be easy if you want to become an average player. If you want to become as good as you can be you must have tremendous desire and discipline to push yourself to the limit. I've always had the attitude that you have to work harder than everyone else to have a chance to become better than everyone else. Obviously this does, not happen, but in the same time you will be improving and be very happy with your play.

This is a tremendous workout program. Just looking at the workout you should realize how dedicated he was with his training. He took his workout programs very serious. . That is one reason he was so very, very good. I really believe that Dirk was taking the game of softball to the next level. He was surrounded with so much great talent why learning how to play the game. He was very good at watching players and learning. When you have players like Doug Roberson, Cecil Whitehead, Hightower-10Man, Scott Virkus you have teachers of the game to learn on how to play the game and get stronger as you go. .He played for Dave Neale, Coy Honeycutt and Frank Lateano.

In the early days when he was playing with the Steele's team, whereever we were trveling at, ever morniing he would get up and jog 2 miles. As I said he was really after it from day 1......

 

Photo's of Dirk Courtesy Of Softball Masters

Jog for 15 Minutes
Stretch entire body for 20 minutes - Then hit the Weight Room
Weightroom: Training chest, back, and abdominals

1. Bench Press 2. Incline Press 7. Seated Rows

15 X 135 (WARM UP SET)
10 x 185 (WARM UP SET)
8 X 225
5 X 255
5 X 285
3 X 305
3 X 325
3 X 345

10 X 135 (WARM UP SET)
5 X 185
2 X 225
5 X 245
5 X 255
3 X 265
3 X 275

 

10 x 160
10 x 200
10 x 240
10 x 280

 

 

3. Decline Press 4. Standing Cable Flyes - 8. Standing dimbell curls

10 X 225
8 X 225
6 X 285
4 X 315

 

4X12 - 60lbs
4X12 - 60lbs
4X12 - 60lbs
4X12 - 60lbs

 

15x20 WARM UP SET)
15X30 (WARM UP SET)
12X50
12X45
12X40
12X35

5. Deadlifts 6. Pulldowns (TO CHEST) 9. Cable Preacher Curls
10X135 WARM UP SET
10X225 (WARM UP SET)
8X315
5X365
5X425
5X475
3X490
2X500
1X515

15X120
12X160
10X180
8X200
8X240

 

 

8X135
8X125
8X115
8X105

 

 

CRUNCHES (feet on bench
LEG RAISES -50 REPS

CRUNCHES - 50 reps
LEG RAISES - 50 REPS

STANDING BAR TWISTS -100 REPS
BENTOVER BAR TWISTS - 100 REPS

 

Jog for 10 Minutes
Stretch entire body for 20 minutes - Then hit the Weight Room
Weightroom: Training fshoulders, triceps, calves, and abdominals...
1.Power Cleans 2. Seated behind the neck presses 3. Bent over cable raises

15X135 (WARM UP SET)
8x155 (WARM UP SET)
5 X 185
5 X 225
5 X 245
3 X 245
3 X 255
3 X 265

10 x 95(WARM UP SET)
10 x 135
10 x 185
8 x 205
6 x 225
4 x 245
12 x 135

10 x 30
10 x 40
10 x 40
10 x 40
15 x 30

4. Shoulder Shrugs 5.Close Grip Bench Press 6. Tricep Pushdowns

10 X 225
10 x 315
10 x 405
10 x 405
10 x 315

12 x 135 (Warm Up set)
10 x 185
8 x 225
6 x 245
6 x 275

15 x 60 WARM UP SET)
15 X 70 (WARM UP SET)
12 x 140
8 x 100
8 x 80

7.Standing Calf Raise 8.Donkey Calf Raises 9.Seatd calf Raises

15 x 100 (WARM UP SET
12 x 140 (WARM UP SET)
15 x 130 (toes straight ahead)
15 x 300 (toes pointed out)
15 x 300 (toes pointed out)

12 x 100
12 x 100
10 x140
Seated calf Raises

10 x 140
10 x 140
10 x 140

STANDING BAT TWISTS 50 REPS
ROPE CABLE CRUNCHES 50 REPS
LEG PULLINS - 50 EPS
BEANT OVER BAR TISTS 50 REPS

SIT UPS - 50 REPS
LEG SCISSORS
SEATED BAR TWISTS 50 REPS
HIGH TOE REACHES 50 REPS
BYCYCLES 50 REPS

10 X 20 YARDS SPRINTS
8 X 40 YEARD SPRINTS
6 x 60 YARD SPRINTS
4 X 80 YARD SPRINTS
2 X 100 YARD SPRINTS

STRETCH LEGS FOR 5 MINUTES

 

Stationary Bike 10 Minutes
Stretch entire body for 20 minutes - Then hit the Weight Room
Weightroom: Training forearms, hamstrings, , and quadriceps.
1.Standing Curl Bar Reverse Curls 2.Seated Straight Bar Wrists Curls 3.Seated Straight Bar Reverse Wrists Curls

15 X 55 (WARM UP SET)
15 X 75 (WARM UP SET)
12 X 95
12 X 90
12 X 85
12 X 80

20 X 100
10 X 90
20 X 80
20 X 70

 

20 X 50
20 X 40
20 X 30
20 X 20

 

4.Standing Dubell Wrists Twisets 5.Leg Curls 8. Stiff Legged Daedlifts

25 X 40
25 X 35
25 X 30
25 X 25

 

10 X 70 (WARM UP SET)
10 X 110 (WARM UP SET)
10 X 150
10 X 130
10 X 110
20 X 90 (REPEAT DROP SET 3 TIMES

10 X 135
10 X 185
10 X 225


7. Standing Leg Curls    

12 X 50
12 X 40
12 X 30



 

 

 



Jog for 15 Minutes
Stretch entire body for 20 minutes - Then hit the Weight Room
Weightroom: Training chest, back, biceps, and abdominables

1. Bench Press 2. Incline Dumbell Press 3. Incline Dumbell Flyes

15 x 55 (WARM UP SET)
15 x 75 (WARM UP SET)
12 x 95
12 x 90
12 x 85
12 x 80

10 X 80
8 X 85
6 X 90
6 X 95

12 X 140
10 X 160
8 X 180
8 X 200
1 DUMBELL X 2 = TOTAL

4.T - Bar Rows 5.Standing Curl Bar Curls 6. Straight Bar Preacher Curls

10 X 90
10 X 135
10 X 180
10 X 180
10 X 135

15 X 70 (WARM UP SET)
15 X 75 (WARM UP SET)
12 X 100
12 X 95
12 X 90
12 X 85

10 X 90
10 X 80
10 X 70
10 X 60


7.Incline Dumbell Curls    

8 X 45
8 X 40
8 X 35
8 X 30

SEATED BAR TWISTS - 100 REPS
CRUNCHES (FEET ON GROUND) - 100 REPS
LEG RAISES - 50 REPS
SEATED BAR TWISTS - 100 REPS

REFER TO MONDYS BASE RUNNING DRILL

 

 

 

 

Jog for 10 Minutes
Stretch entire body for 20 minutes - Then hit the Weight Room
Weightroom: Training shoulders, triceps, calves and abdominables
1.Power Cleans 2. Standing Front Presses 3. Straight Bar Upright Row

15X135 (WARM UP SET)
10 X 185
8 X 205
8 X 225
6 X 235
15 X 155


10 x 95 (WARM UP SET)
10 x 135
10 X 155
8 X 175
8 X 185


10 x 30
10 x 40
10 x 40
10 x 40
15 x 30

4.Dumbell Side Raises 5.Standing Tricep Pushdowns 6. Curl Bar Extension

10 X 15
10 X 25
10 X 40
10 X 35
10 X 30

15 x 50 (Warm Up set)
15 x 60 (Warm Up set)
12 x 70
10 x 90
8 x 110
8 x 130

10 x 110
10 x 120
10 x 130
10 x 110


7. Close Grip Pushes 8. One Arm Reverse Cables Pdns 9.Seated Calf Raises

10 x 110
10 x 120
10 x 130
10 x 110

12 x 30
10 x 40
10 x 50


15 X 50 (WARM UP SET)
12 X 60 (WARM UP SET)
15 X 110 (TOES STRAIGHT AHEAD)
15 X 110 (TOES POINTED OUT)
15 X 110 (TOES POINTED IN)

10. Leg Press Toe Pushes

11.Standing Calf Raises

12.

12 x 270 (Toes pointed out)
12 x 270 (Toes pointed in)
12 x 270 (Toes pointed straight ahead)




10 x 260 (Toes pointed in)
10 x 260 (Toes pointed straight ahead)
10 x 260 (Toes pointed out)



Right Oblique Crunches - 50 Reps
Left Oblique Crunches - 50 Reps
Left Leg Raise - 50 Reps
Right Leg Raise - 50 Reps
Rope Pulley Crunches - 50 Reps
Leg Twists - 100 Reps
Crunches (Feet Up) - 100 Reps

 

Stationary Bike 10 Minutes
Stretch entire body for 20 minutes - Then hit the Weight Room
Weightroom: Training forearms, quadriceps, and hamstrings.
1.Cable Reverse Curls 2.Standing Wrist Curls 3.Dumbell Reverse Wrist Curls

15X135 (WARM UP SET)
8x155 (WARM UP SET)
5 X 185
5 X 225
5 X 245
3 X 245
3 X 255
3 X 265

10 x 95(WARM UP SET)
10 x 135
10 x 185
8 x 205
6 x 225
4 x 245
12 x 135

15 X 25
15 X 20
15 X 15
15 X 10

 

 

4. Leg Extensions 5.Squats 6. Lunges

15 X 80 (WARM UP SET
12 X 100 (WARM UP SET)

 

 

 

 

15 X 135 (WARM UP SET)
12 X 185 (WARM UP SET)
10 X 225 (WARM UP SET)
10 X 270
8 X 330
5 X 390
5 X 450
3 X 510
3 X 540
3 X 570
48 X 405

10 X 90
10 X 90
10 X 90
10 X 90

 

 


7.Leg Extensions 8. Stiff Leg Dealifts 9.Leg Curls

10 X 200
10 X 170
10 X 140
20 X 110 (REPEAT DROP SET 3 TIMES

15 X 135
15 X 135
15 X 135


12 X 30
10 X 40
8 X 50
8 X 60

 

STRETCH ENTIRE BODY 20 MINUTES

 


 

Day Seven
On day seven I will play basketball for my aerobic conditioning

Training to be successful in your favorite sport can be easy if you want to become an average player. If you want to become as good as you can be you must have tremendous desire and disciplined to push yourself to the limit. I've always had the attitude that you have to work harder than everyone else to have a chance to become better that everyone else. Obviously this does not always happen, but at the same time you will be improving and be very happy with your play.

 

 

 

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