Just Another Case for Getting Stronger

One of my college softball clients came into the gym the other day with the kind of news that I love to hear.

 Her:  Guess What?

Me:  What?

Her:   I ran the fastest 20 yard sprint time on the team the other day at testing.

Me:  Not surprising  - but nice work!


So what did I have her do this summer that brought about this increase in speed?

Mondays  -    run 50's 100s and 200s

Tuesdays -  Total body strength circuit

Wednesdays   -  Run Stadium Stairs until her legs felt like they would fall off

Thursdays  - Core

Fridays  - Long distance running


If you believe that, then surely you have never read my blogs thoroughly before.   That would be a recipe for being the slowest and weakest girl on the team.  Unfortunately there are way too many female athletes training like that for power sports just as softball.


Not hitting many homeruns this season!


What did I really have one of my longest standing clients do this summer?

First of all, she had a lot of conflicts with work this summer that shortened  our sessions.   There were some weeks that we didn't have any time for speed work  (if time is an issue, I always go for strength work over speed.)   For the most part, she made it to the gym 3x per week from June to mid - September.   Here is a overview of what her weekly workouts looked like:

-   Full Dynamic Warm up each day

- Linear, vertical and lateral plyometrics

- Sled pushes, sled resisted sprints and short burst sprints  (when we had time).   At no point did she sprint over 20yards.

- MB throws, weighted jumps and snatchs

-  Dead lifts and squats  - both max effort and dynamic

-Single leg lifts and posterior chain  exercises

- Upper body presses and pulls.

-  Core work  (bridging, chops and other necessities)

  This is just another case of an athlete maximizing their training time in the off-season by getting stronger.  The strength and power that she gained transferred right onto the field for fall ball. What's great about this case is that we have all winter to get even stronger and more powerful!

Are you a coach looking for the same results for your team in the off -season? 

Are you unsure of how to put together a proper strength and power program for your team?


Look no further than Soar Team Strength!   

Imagine if you had all our exercises and programs at your fingertips.   The best part is that all workouts can be performed in any high school or college weight room.

Here is an example of a Soar Team Strength video from our exercise library.

 

If you know any team that needs to gain strength and power, then they probably need a complete overhaul of their off -season program.   Please pass this blog onto any coach that is willing to make a change for the better.

Soar Team Strength