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Thread: Looking to start a weight/stregnth training program along with a flexability program

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    I can talk softball all day softgabby's Avatar
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    Default Looking to start a weight/stregnth training program along with a flexability program

    I was at our practice facility this morning working with our coaches and my private coach and was basically told I should start a weight/strength training program and should start a flexibility program to become more limber and move better behind the plate and move better when I'm playing third base or first. I was also told I should put on some weight. Right now, I am about 5' 2" tall and about 110 pounds at 16 y/o. Coaches would like to see me put on 10-15 pounds before practices start in April. So...here's my questions.

    I have been looking at some programs and stuff online for weight and strength training. I am mainly looking at P90X. Has your daughter ever used this program and what has their experience been using the program? If not, what other program did she use or did she go to a gym and hire a personal trainer?

    What have your daughters done to work on flexibility? Did they do yoga? If so, what was their experience like doing it and have they continued it? Also, if battling muscle tightness in their backs like from catching or cheerleading (which is what I'm currently experiencing), did it help it?
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    Certified softball maniac YOCOACH's Avatar
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    DD did, and continues to do a combination of speed and agility training, cross-fit training and a weightlifting regimen. She would alternate the days. Monday S/A, Tuesday weights, Wednesday Cross-fit, Thursday weights, Friday S/A, Saturday weights and Sunday off.
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    I eat, sleep and breathe softball quincy's Avatar
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    Personally I would not intentionally add weight, this is softball not football.

    P90x should add strength and flexibility.

    I have mixed feelings about the strength program at both the sports facility and athletico type places but most will give you advice for a nominal fee. Just do not get sucked into going there and using all their toys, it is all on you and you do not need all the toys to get where you want to be.

    Good luck!

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    I'm a fan diamond14's Avatar
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    DO NOT BUY INTO THE IDEA OF ADDING WEIGHT. INCREASE YOUR FITNESS--your body will naturally add appropriate muscle mass. muscle is denser than fat so you will gain weight, albeit "healthy" weight for your frame.. Fat (cells) contribute nothing to make you a better athlete. The added muscle mass you gain will directly impact your speed, throwing and hitting power.
    Plenty of places to find information for increasing your fitness level. Good place to start is with Joe Bonye (sp?) of Fastpitch Power. He does lots of videos and they are tailored to softball. Expand your knowledge from there.

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    I eat, sleep and breathe softball quincy's Avatar
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    Coaches would like to see me put on 10-15 pounds before practices start in April.
    This is going to annoy me all day until the Bears win. They would lose all credibility with me as soon as I heard this.

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    I can talk softball all day murphdog's Avatar
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    DD goes to a personal trainer every Monday pretty much year round. She also plays soccer, just finished her varsity career but still plays at least every few weeks in a pickup league, it’s helped a ton with speed.

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    Softball Junkie Bob516's Avatar
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    Quote Originally Posted by quincy View Post
    They would lose all credibility with me as soon as I heard this.
    I agree, for many reasons.

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    Softball Junkie Il softball fan's Avatar
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    I have done several rounds of the P90x workouts (in my younger days lol) Word of caution, they are intense work outs for sure. Start slowly if you do them. You don't have to keep up with the trainers from day one. With that being said, I agree with the others, no need to put on weight for weight's sake. The P90x workouts come in 8 or 9 different DVD's all with different workouts. For your purposes of strength and agility, I recommend the Cardio-X workouts. There are two of those. A good one for a catcher with all the squating and up and down would by Plyometrics. BE prepared for some sore legs for a few days after that one. And since you are looking for some flexability training, the Yoga-X is excellent. People think that yoga is not really all that hard, but the Yoga-x is about an hour and 20 minutes long and left me laying in a pool of sweat by the end of it. As Tony Horton says in the yoga video, it is like nothing you have ever experienced before, relax and enjoy the ride, lol.

    EDIT to add...if you do end up buying the p90X videos, the rest of them are weight training workouts. Most of them all you need are some light dumbbells or some of the exercise bands that you can buy.
    Good luck with your training.
    Last edited by Il softball fan; 11-12-2017 at 05:12 PM.

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    I'm a fan EcoT's Avatar
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    Quote Originally Posted by quincy View Post
    This is going to annoy me all day until the Bears win.

    This could take awhile.....

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    quincy (11-12-2017)

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    I'm a fan Coach Foster's Avatar
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    p90x and the like, are fine for general strength building. I would suggest finding a softball specific strength workout. They are out there, just have to look. If you know anyone in your area who does training, see if you can get with them to create something. Last off season, we partnered with a local gym, had them create a specific arm/core strength and speed workout, that we did 3 days a week. We worked out a price where we would come to their facility twice a week, and they would send two trainers down to the school once. It worked pretty well, and we saw some strength and speed gains.

    If that isn't an option, I've had both baseball and softball players have success with Volt Athletics online training. Also, Matt Lisle recently put out his SwingFit program. Both are a little pricey, but seem to be good options if you dont have a local gym to help you out.

    Hope this helps.

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    YOCOACH (11-13-2017)

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