21-Day Express Shape-Up Softball Workout Program

21-Day Express
Shape-Up Softball
Workout Program
By Marc O. Dagenais
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
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
Email: [email protected]
www.softballperformance.com
Copyrighted 2008 © All rights reserved. These contents may not be shared, forwarded, or transmitted
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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
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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.
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
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.
ƒ
Graduate Studies (doctoral-level) in Education (sports psychology, sports pedagogy), McGill
University
ƒ
Masters of Human Kinetics (MHK), (Coaching Sciences), University of British Columbia
ƒ
Bachelor of Sciences, (Physical Education), University of Montreal
ƒ
Diploma in High Performance Coaching, National Coaching Institute - Vancouver, BC
ƒ
CPCA – Chartered Professional Coach (ChPC)
ƒ
NSCA Certified Strength and Conditioning Specialist (CSCS)
ƒ
CAN-FIT-PRO / Twist Conditioning Inc. – Master Coach (Sports Conditioning Specialist
Certification)
ƒ
CWF - Level 1 Weightlifting Coach
ƒ
NCCP – Certified Level IV Softball Coach
ƒ
Red Cross – First Aid and CPR Instructor
ƒ
CPMDQ – Naturotherapist / Kinesiologist
ƒ
CAN-FIT-PRO – Personal Trainer Specialist (PTS) and PRO-Trainer
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
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Copyright © 2008 M.O. Dagenais & Associates Inc.
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21-Day Express Shape-Up Softball Workout Program Schedule
Week 1
Monday
Workout #1
Optional #1
Tuesday
Workout #2
Optional #2
Wednesday
Workout #3
Thursday
Workout #1
Optional #1
Friday
Workout #2
Optional #2
Saturday
MiniWorkout
Sunday
No workouts
Tuesday
Workout #1
Optional #1
Wednesday
Workout #2
Optional #2
Thursday
Workout #3
Friday
Workout #1
Optional #1
Saturday
MiniWorkout
Sunday
No
Workouts
Tuesday
Workout #3
Wednesday
Workout #1
Optional #1
Thursday
Workout #2
Optional #2
Friday
Workout #3
Saturday
MiniWorkout
Sunday
No
Workouts
Week 2
Monday
Workout #3
Week 3
Monday
Workout #2
Optional #2
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.
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
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 10-15
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.
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
Dynamic Warm-up / Movement Preparation
Instructions:
‰
‰
Do each exercise for 15 seconds for a total of 4 minutes.
Do before each workout.
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
Workout #1 – Functional Strength Circuit
Instructions:
‰ Complete 1 set of each exercise one after the other without taking any break between them
‰ Do 10-12 repetitions of each exercise in the circuit unless indicated otherwise.
‰ Rest 2 minutes after completing the circuit. Repeat circuit
Exercise
Diagram
Instruction
‰
Single-Leg
Squat 1-arm
DB Shoulder
Press
‰
‰
‰
‰
‰
Open Push-Ups
With DBs
‰
‰
‰
‰
Alternating
Lunges with
Lateral Raises
and Trunk
Twist
Bent-Over DB
Row
SB Ball Leg
Curls
‰
‰
‰
‰
‰
‰
‰
‰
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.
Step forward while lifting
dumbbells laterally
Make sure front knee stays
over foot
Rotate torso left and right
Step back and switch leg
Keep back straight
Pull abdominals in
Bring elbow up and lower
slowly
Sets, Reps &
Tempo
12 reps per
side
slow
4-7 on each
side
slow
10 reps per leg
12 reps
slow
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
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
15 reps
Workout #2 – Speed, Agility and Quickness
Instructions:
ƒ Complete each drill as fast as possible
Sprints – 60 feet which is the distance between bases (rest 30 seconds between each sprints)
ƒ
2 sprints @ 75% of your max speed
ƒ
2 sprints @ 90% of your max speed
ƒ
6 sprints @ 100% of your max speed
Agility and Quickness Drills (rest 30-45 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
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
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 10-12 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
‰
DB Squats
Jumps
Explosive MB Situps with Russian
Twists
‰
‰
‰
Box Jumps
‰
Side Swings
‰
‰
‰
Plyo Lunges
‰
Hold DB in your hands
Lower yourself into a squat
position and jump as high as
you can
12 consecutive
explosive jumps
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
Jump onto a bench or a
chair and jump down. Do
continuously quickly and with
power.
Minimum ground contact
time
Standing, swing the ball from
side to side.
Use your feet to pivot unlike
the picture (similar to hitting)
Can be done without any
weights if too challenging
Jump up and switch legs
‰
Push-Up Claps
Sets, Reps &
Tempo
‰
‰
‰
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
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
12 consecutive
repetitions as
fast as possible
20 swings per
side (40 total)
as fast as
possible
6-8 reps per leg
(12-16 total)
explosive
Do as many as
you can ; aim
for 8-12 reps
Mini-Workout
Instructions:
‰ Do only 1 set of each exercise. Don’t take much time between each exercise.
.
15 explosive jumps
10 reps per leg
4-7 reps on each side
15 repetitions
Do for 1 minute
Do non-stop for 20 seconds
Do for 20 seconds
10 reps per leg
15 repetitions
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
Optional Workout #1
Exercise
Diagrams
Instructions
‰
Wiper
‰
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.
‰
‰
Hammer
‰
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
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
Optional Workout #2
Purpose: To increase throwing velocity
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 10-15 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:
http://softballperformance.com/offers/worth-weighted-softballs.html
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.
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
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 30-60 seconds.
Copyright © 2008 M.O. Dagenais & Associates Inc.
www.softballperformance.com
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 0.3 - 0.5 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.
Copyright © 2008 M.O. Dagenais & Associates Inc.
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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.
Copyright © 2008 M.O. Dagenais & Associates Inc.
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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.
Copyright © 2008 M.O. Dagenais & Associates Inc.
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Are You Struggling to Achieve Your Full Potential?
Is Your Team Underperforming?
Does Your Game Need a Boost?
If so, visit us at www.softballperformance.com and discover how we can
help you boost your game quickly and easily!
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