21-Day Express Shape-Up Softball Workout Program By Marc O. Dagenais

Transcription

1 21-Day Express Shape-Up Softball Workout Program By Marc O. Dagenais

2 Published by: M.O. Dagenais & Associates, Inc. Author : Marc O. Dagenais, Softball Peak Performance Coach 154 Charlotte st., Suite C508 Montreal, Quebec, Canada, H2X 4A1 info@softballperformance.com Copyrighted 2008 All rights reserved. These contents may not be shared, forwarded, or transmitted in any form, except for personal use. No part of this book may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying, recording or by any information storage or retrieval system without written permission from the author, except for the inclusion of brief quotations in a review. DISCLAIMER Because exercise, nutrition, and food supplements are known to affect people differently depending upon the choices, combinations, intensity, timing, general health, genetics, and effort expended, among other factors over which M.O. Dagenais & Associates, Inc. and SoftballPerformance.com has no control, no guarantee is therefore made as to the outcome or favorable results of any program, product, or information provided herein. User is advised to consult their physician before beginning any function or activity described herein and to obtain such physician s specific approval for the conducting of any activities described herein. In consideration of being provided the materials within, the user of such materials specifically certifies that s/he understands that participation in any function or activity set forth herein involves risks and dangers which could result in serious bodily injury including permanent disability, paralysis, and or death. User understands that such risks and dangers may be caused by their actions or inactions, the action or inaction of others participating in the activity, the condition in which the activity takes place, or the negligence of the releasees, specifically M.O. Dagenais & Associates, Inc. and SoftballPerformance.com and it s agents and employees. With full knowledge, the user fully accepts and assumes all such risks and all responsibility for the losses, injuries, or damages as a result of participation in any activity set forth herein. User further understands and agrees that participation in any activity described herein is at user s own and sole risk. The user hereby releases M.O. Dagenais & Associates, Inc. and SoftballPerformance.com and its agents or employees from any liability, of any kind or nature, resulting from user s use of these materials, programs, or products or participation in any activities described herein.

3 About Your Coach Marc O. Dagenais, MHK, CSCS, ChPC Softball Peak Performance Coach Marc O. Dagenais is a sought-after peak performance coach and an expert at improving performance, developing talent and helping athletes and teams reach their full potential. He works with softball players to help them turn their athletic talent into extraordinary performances and he consults with coaches on how they can get more out of their players, turn their struggling team around or get an edge over their opponents. Marc has an exceptional combination of softball coaching expertise and sports sciences knowledge which a very rare combo in the world of softball. He has intimate knowledge of what it takes to develop and maintain a high level of performance in athletes. Marc has worked with numerous elite amateur, college and professional athletes including hundreds of softball players. He has also been coaching women's competitive fastpitch softball for almost 20 years and has coached at every level of the game from grassroots to the college and the international level. He has served three years as an Assistant Softball Coach at Simon Fraser University in Burnaby, B.C and he presently works and coaches with the Canadian Women s Softball National Team Program. In addition to having an extensive background as a softball coach, trainer, and consultant, Marc has advanced studies in sport sciences (high performance coaching, sports psychology, and strength and conditioning) and numerous high level certifications. Also, in addition to being an expert strength and conditioning specialist and a high-level softball coach, he is also extremely well-versed in the areas of sports psychology, sports nutrition, and injury management. Graduate Studies (doctoral-level) in Education (sports psychology, sports pedagogy), McGill University Masters of Human Kinetics (MHK), (Coaching Sciences), University of British Columbia Bachelor of Sciences, (Physical Education), University of Montreal Diploma in High Performance Coaching, National Coaching Institute - Vancouver, BC CPCA Chartered Professional Coach (ChPC) NSCA Certified Strength and Conditioning Specialist (CSCS) CAN-FIT-PRO / Twist Conditioning Inc. Master Coach (Sports Conditioning Specialist Certification) CWF - Level 1 Weightlifting Coach NCCP Certified Level IV Softball Coach Red Cross First Aid and CPR Instructor CPMDQ Naturotherapist / Kinesiologist CAN-FIT-PRO Personal Trainer Specialist (PTS) and PRO-Trainer

4 Please Accept My Personal Invitation to Subscribe to The Softball Performance Secrets Journal is a FREE E-zine that reveals the best performance tips, tricks and strategies of the best softball players and coaches on the planet. To get you FREE lifetime subscription, simply visit or send a blank to marcdagenais @autocontactor.com.

5 21-Day Express Shape-Up Softball Workout Program Schedule Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout #1 Workout #2 Workout #3 Workout #1 Workout #2 Mini- No workouts Optional #1 Optional #2 Optional #1 Optional #2 Workout Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout #3 Workout #1 Workout #2 Workout #3 Workout #1 Mini- No Optional #1 Optional #2 Optional #1 Workout Workouts Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout #2 Workout #3 Workout #1 Workout #2 Workout #3 Mini- No Optional #2 Optional #1 Optional #2 Workout Workouts Note: This schedule is designed to maximize results in 21 days. I highly suggest you follow it to the letter. If you skip workouts or change things around, you will not be able to maximize results. The workouts are designed to be approximately 30-minute long to make it easy for you to fit them in your busy schedule.

6 21-Day Express Shape-Up Softball Workout Program Guidelines Many people don t think it s possible to get fit in only 3 weeks. While it s always better to workout over a longer period of time if you truly want to maximize your physical potential, it s still possible to make quick gains in strength, power, and speed in a short period of time. It s possible as long as the program is intense and that you work hard the whole time. This softball-specific workout program has been specifically designed for serious softball players who need to get in shape fast right before the season or when the season has already started. With this program, you will be able to improve your speed, power, strength, quickness, agility, and stamina which will translate into performances on the field. A couple of things you need to know: The program is designed to be very light on weekend s as most softball players have games and tournaments. There is only a mini-workout to be performed on Saturday that takes minutes to do. It should not be a problem for you to find time to do it. The program is also designed to require very little equipment. Here is a short list of equipment you need to complete the program: 1. Stability ball 2. Medicine ball 3. A few pairs of dumbbells 4. A few cones (other items can be use as substitutes for cones) Also included are three optional workouts (a bat speed enhancement protocol, a throwing velocity enhancement protocol, and a flexibility workout) that you can integrate into your training regimen if you have the time and the will to do a little more to get even better results. However, they are not mandatory to experience gains in strength, power, and speed. To maximize your gains and prevent fatigue, make sure you get plenty of rest, sleep enough, eat well and drink plenty of water. I have provided you with some bonus softball nutrition tips at the end. Always focus on using proper form on ALL exercises. If you cannot maintain proper form, you have reached momentary muscle failure and you must stop. If you experience any pain, you must stop also. Always select a weight (load) that is challenging enough to allow you to reach momentary muscle failure (point at which you cannot continue lifting with proper form because your muscles are too tired) within the prescribed amount of repetitions. Over time, you will have to increase the load as you become stronger.

7 Dynamic Warm-up / Movement Preparation Instructions: Do each exercise for 15 seconds for a total of 4 minutes. Do before each workout.

8 Workout #1 Functional Strength Circuit Instructions: Complete 1 set of each exercise one after the other without taking any break between them Do repetitions of each exercise in the circuit unless indicated otherwise. Rest 2 minutes after completing the circuit. Repeat circuit Exercise Diagram Instruction Sets, Reps & Tempo Single-Leg Squat 1-arm DB Shoulder Press Open Push-Ups With DBs Works with opposites right arm up, left leg on the floor or vice versa. Hold DB in right arm standing on left leg only, lower hips into squat position Bring body back up while lifting DB over head. Repeat on opposite side. Hold light DBs in your hands Lower chest Push-up and bring right hand over the head Lower chest and repeat with left hand. Keep alternating. 12 reps per side slow 4-7 on each side slow Alternating Lunges with Lateral Raises and Trunk Twist Step forward while lifting dumbbells laterally Make sure front knee stays over foot Rotate torso left and right Step back and switch leg 10 reps per leg Bent-Over DB Row Keep back straight Pull abdominals in Bring elbow up and lower slowly 12 reps slow SB Ball Leg Curls Put both feet on the ball Lift your hips in the air SB Jacknives (knee tucks) Assume push-up position with feet on the ball Suck belly button in Roll the ball in and out keeping upper body still 15 reps

9 Workout #2 Speed, Agility and Quickness Instructions: Complete each drill as fast as possible Sprints 60 feet which is the distance between bases (rest 30 seconds between each sprints) 2 75% of your max speed 2 90% of your max speed 6 100% of your max speed Agility and Quickness Drills (rest between each time) Complete 5 times Complete 8 times Complete 8 times Complete 2 sets of 20 seconds** **Jump sideways back and forth over 4-6 cones/hurdles/lines for 20 sec

10 Workout #3 Explosive Power Circuit Instructions: Do 1 set of each exercise one after the other and take a 45-second break after each exercise Do repetitions of each exercise in the circuit unless indicated otherwise. Rest 2 minutes after completing the circuit. Repeat circuit one more time. Exercise Diagram Instruction Sets, Reps & Tempo DB Squats Jumps Hold DB in your hands Lower yourself into a squat position and jump as high as you can 12 consecutive explosive jumps Explosive MB Situps with Russian Twists Holding a medicine ball over head, do a sit-up and brain the med ball down, then come up and go from side to side touching the ground and lower yourself. Repeat. 15 full sit-ups and side touches as fast as you can Box Jumps Jump onto a bench or a chair and jump down. Do continuously quickly and with power. Minimum ground contact time 12 consecutive repetitions as fast as possible Side Swings Standing, swing the ball from side to side. Use your feet to pivot unlike the picture (similar to hitting) 20 swings per side (40 total) as fast as possible Plyo Lunges Can be done without any weights if too challenging Jump up and switch legs 6-8 reps per leg (12-16 total) explosive Push-Up Claps Assume push-up position on your feet Explode up and clap your hands Can be done from the knee if too challenging Can be started on feet but finished on the knees Do as many as you can ; aim for 8-12 reps

11 Mini-Workout Instructions: Do only 1 set of each exercise. Don t take much time between each exercise.. 15 explosive jumps 4-7 reps on each side Do for 20 seconds 10 reps per leg 15 repetitions 10 reps per leg Do for 1 minute Do non-stop for 20 seconds 15 repetitions

12 Optional Workout #1 Exercise Diagrams Instructions Wiper Hammer Hold a bat with your regular grip in one hand (close to the knob) with your arm straight. Move the bat from side to side in a controlled manner in a wiper-like movement. Repeat with the opposite arm. Do 2 sets of 1 minute for each arm. Alternate. Hold a bat with your regular grip in one hand (close to the knob) with your arm straight. Move the bat forward and backward in a controlled manner in a hammer-like movement. Repeat with the opposite arm. Do 2 sets of 1 minute for each arm. Alternate. Purpose: To increase bat speed Instructions: Every swing should be a full cut with proper mechanics. You want 100% effort in each swing. Very important to induce adaptations. Hitting Overload / Underload This protocol takes about 10 minutes to do and needs to be done twice a week to be effective. Equipment: Regular bat Broomstick or very light bat (less than 20 oz) Heavier bat (28-32 oz) Protocol: 3 cycles of: 10 swings with regular bat 10 swings with heavier bat 10 swings with lighter bat 10 swings with regular bat Take a 2 minute break between each cycle. Your goal is to maintain you normal bat speed when swinging the heavier bat, to increase your normal bat speed with the lighter one and to keep the increased bat speed when picking up the regular bat again

13 Purpose: To increase throwing velocity Optional Workout #2 Note: If you are a pitcher, do the following protocol using your regular windmill pitching motions and if you are a position player, do it using your regular overhead throwing motion. Don t do both! You cannot do both overhand and underhand throwing; you have to choose one or the other. Instructions: Warm-up properly before. Do not start until the arm is fully ready. Do early in the training session. Always use proper throwing mechanics. Each throw has to be 100% effort. This is critical for results. Do not do if feeling pain in the arm or shoulder. Stop any time you feel abnormal pain and don t resume until it feels better (no pain). Accuracy will be lost because of the weight differences. Ensure safety of the environment (people, objects, etc.) This protocol takes about minutes to do and needs to be done twice a week on non-consecutive days to be effective. Equipment: 1. Regular ball 2. Lighter ball (5.5 oz) 3. Heavier ball (8.5 oz) If you don t have the balls needed, you can order them for a very good price using the following link: at the following place: If you need to order a kit: Protocol: After a proper warm-up: 3 cycles of: 8 throws with regular ball 8 throws with heavier ball 8 throws with lighter ball 8 throws with regular ball Take a 2-minute break between each cycle. Always throw hard. Don t worry about accuracy. Try to maintain proper throwing mechanics.

14 Optional Flexibility Workout Instructions: It should performed at the end of your workouts. Only stretch to a mild point of tension. Breathe deeply and try to relax and loosen-up the muscle. Hold for seconds.

15 Bonus Nutrition Tips for Softball Sport requirements: Softball combines power and anaerobic capacity. Depending on the requirements of the position you play, you may need to increase strength and power. Breakfast: Don't skip breakfast, or you'll start your day at a deficit. You will feel sluggish most of the day, which may affect your practice. Your carbohydrate stores will be low, and you will not be able to perform well. Breakfast will boost your metabolism and fuel you throughout the day. Pre-competition: For pre-competition snacks and meals, choose primarily carbohydrates. A little fat and protein are fine, but high-fat meals do not digest quickly or easily and can leave you feeling sluggish. If you are eating a carbohydrate meal allow three to five hours for a large meal to digest and two to three hours for a smaller meal to digest. You should try to eat two to three servings of foods that each contain about 15 grams of carbohydrates. Eat foods that will digest easily. Eat foods that will digest easily. Nerves may make it more difficult to digest pre-competition meals. Try these foods before practice before eating them prior to competition. Competition: Drink a carbohydrate fluid-replacement drink between innings. This will ensure that you keep your energy levels up. Try to eat within two hours after competition. This will allow you to refuel your energy sources quickly. Post-competition and practice: To recover from practice every day, you need to refuel your reserves. Eating high-carbohydrate foods within two hours after practice is the best refueling tactic. Try to eat grams of carbohydrates for each pound of your body weight. This is also important to keep you fueled and ready to go on game days. Drink up: Drinking fluids is extremely important for softball. Drink whenever possible during the game, and really fill up after the game. Drinking water will help you keep your coordination and performance level -- both diminish as you become dehydrated. Do not wait until you are thirsty to begin drinking. If you only drink when you are thirsty you will replace just 50 percent to 70 percent of your body's needs. Try to drink 4 to 6 ounces of fluids every 15 minutes during exercise to stay well-hydrated. For every pound of body weight lost when exercising, drink 2 cups of fluids. Avoid beverages containing caffeine -- they may have a diuretic effect, which can lead to dehydration. Fluid requirements: Softball players should drink 1 milliliter of fluid per calorie consumed to maintain average fluid levels. For example, with a 3000 calorie diet, drink 3000 milliliters of fluids (30 milliliters = 1 ounce). To calculate into ounces: Divide 3000 milliliters by 30 = 100 ounces of fluids. Hazards: Dehydration is the main hazard to watch for in softball. Basic Nutritional Guidelines The goals of nutritional care for athletes are simple and straightforward. For the most part, nutritional care should: Ensure that athletes are properly hydrated during periods of active training and competition. Provide adequate calories to meet growth and development needs, if in youth and adolescent years, and the extra needs of the physical activity Supply nutrients from food Instill sound nutrition principles and practices that will last a lifetime. The best eating habits for the athlete may be as follows: 1. Design a meal pattern that fits your daily cycle. Plan to eat several times a day using regularly spaced meals and snacks to help meet caloric and nutrient needs.

16 2. Eat a diet rich in complex carbohydrates (starches). Starchy foods such as pasta, breads, cereals, potatoes, corn, peas and others provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins and minerals. 3. Drink sufficient fluids to stay hydrated during training and competition periods - don't wait until you are thirsty to drink. 4. Eat a diet that contains a variety of foods from breads and cereals; fruits; vegetables; meat and meat substitutes; and dairy foods. It is your best insurance for getting needed nutrients.. Pre-Game Rules 1. Eat lightly before an athletic competition. 2. Eat complex carbohydrates, keep protein and fat intakes low since these slow digestion. 3. Avoid bulky foods. They may stimulate bowel movements. Bulky foods include raw fruits and vegetables, dry beans and peas and popcorn. 4. Avoid gas-forming foods such as vegetables from the cabbage family and cooked dry beans. 5. Eat slowly and chew well. 6. Drink water to be adequately hydrated. One suggestion is to drink 2 cups of cool water 1-2 hours before the event. Follow this by drinking 1 to 2 cups of fluid 15 minutes before the event. 7. Avoid drastic changes in your normal diet routine immediately prior to competition. Some athletes prefer to use favorite foods which may give them a psychological edge. Post-Game Rules 1. Consume carbohydrate-rich foods and beverages as soon as possible after competition. They will replenish glycogen stores quickly and get the athlete back into performance shape. Fruits, juices, high carbohydrate drinks and pop are examples. 2. Replace fluids that have been lost. For every pound that is lost, drink 2 cups of fluids. 3. Replace any potassium or sodium that has been lost during competition or training by using foods. Fruits and vegetables are excellent sources of potassium. Replace sodium by eating salty foods. If activity has exceeded 2 hours and is vigorous, a sports beverage will be helpful. 4. Return to your normal high carbohydrate diet at your next meal. This is a list of healthy food to help you increase your calorie intake and fulfill your energy requirement when competing and training intensely. This is not for regular diet but for active people that have energy needs. Cold Cereal: Choose dense cereals such as granola, muesli, Grape-Nuts, Wheat Chex top with nuts, sunflower seeds, raisins, banana and other fruits. Hot Cereal: Cooking with milk adds more calories; mix in powdered milk, peanut butter, walnuts, sunflower seeds, wheat germ or dried fruit. Fruits: Bananas, pineapples, raisins, dates, dried apricots, and other dried fruits have more calories than water fruits such as grapefruit, melons and plums. Juices: Apple, cranberry, grape, pineapple, and apricot have more calories than grapefruit, orange and tomato juice. Milk: boost the calories in milk by adding ¼ cup powdered milk to 1 cup of 2% milk; try Ovaltine, Carnatron Instant Breakfast, Nestle s Quik and other flavourings; make blender drinks. Toast: Spread with lots of peanut butter, margarine (nonhydrogenated is best), jam and honey.

17 Sandwiches: Choose hearty, dense type breads such as rye, pumpernickel, multi-grain, bran and use thick slices; spread with tuna salad, chicken salad, peanut butter and jam, roast beef.. Soups: Choose hearty lentil, split pea, minestrone, and barley soups which are higher in calories than brothy chicken and beef types; when making canned soups, add extra powdered milk and garnish with parmesan cheese and croutons. Meats: beef, pork and lamb have more calories than chicken or fish but they are also higher in saturated fats. Choose lean cuts, and eat in moderation. Sauté chicken or fish in canola or olive oil and bread toppings to boost calorie content. Legumes, beans: Lentils, split pea soup, kidney bean chilli, limas, and dried beans are high in calories and are also high in proteins and carbohydrates. Vegetables: Peas, corn, carrots, and beets have more calories than green beans, broccoli, and other watery vegetables; add grated cheese, or slivered almonds to increase calories. Desserts: Choose desserts with nutritional value, such as: oatmeal-raisin cookies, Fig Newtons, rice pudding, chocolate pudding, stewed fruit compotes, pumpkin pie, carrot cake, banana bread, muffins. Snacks: Fruit yogurt, cheese and crackers, peanuts, sunflower seeds, almonds, granola, pretzels, English muffins, bagels, muffins, peanut butter and crackers, milk shakes, dried fruit. This list is only a reference and any healthy food with quality carbohydrates would probably represent a good choice. It is recommended to consult a sport nutritionist if you have specific needs or questions.

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