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2008/08/09, 08:56 AM
bb1fit and asimmer,
I have reviewed several post's that the two of you have written and or commented. I am impressed by your knowledge and dedication.
I have a daughter who plays travel fastpitch softball. Her team is called the Central Pennsylvania Krunch, website: http://www.krunchsoftball.com. Choose 2008 team link at top, 14U Blue team and she is on the team profiles. They are highly competitive. Her desire is to work hard and be the best she can be. Our coaching staff (I'm an assistant) put's them through a hard winter work-out i.e cardio (running and foot speed drills), light weights for toning and strength, a lot of b/p and field mechanics.
My question is she came to me last week asking to join a gym so that she can become stronger in her upper half. She is toneed for her age, 14yrs old. She bat's 5th, hit's the ball well but wants more power/bat speed. So, can you help me with a work out that is designed to help her gain strength, stay our countinue to become toned as well as not bulk up or look like a guy. Also, looking for a cardio workout i.e treadmill/jump rope etc.
For me, I am 30 years old. I am 5'7 and weight 176.6 ILBS. I am looking for some type of workout that will help me loose the weight around my stomach. That is where it's centered. I have no weight anywhere else, just collects at the stomach area. I want to loose the belly but also gain strength myself. Weight training and cardio would be helpful.
I promised my daughter if she want's to go to the gym, I would go with her and help her train.
Thanks for any and all your help,
Keith
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2008/08/09, 10:27 AM
Hi Keith,
Unless she is genetically gifted or on steroids, she won't look like a guy, lol.
Power and bat speed, to me it would make sense to train by mimicking the swing with a band or cable stand.
As far as a total upper body program, she ould do weel probably sticking to compund moves once or twice a wek - rows, presses, overhead presses. she should also include rotator cuff exercises to prevent shoulder injury down the road.
maybe a monday/thursday routine of a superset type workout like this:
3 sets 8-12 reps each exercise, 1 minute rest bewteen supersets
SS:
Bent over row
bench press
SS:
wide grip pulldown or pull-ups
incline press
SS:
Narrow grip cable row
Overhead press
Then have her use the cable stand to mimic the bat swing, start light and go for good form/feel. She should use her abdominals in everything, as well.
Follow up with rotator cuff exercises, in and out.
Have her do speed work, jump rope, plyometrics, any types of shuffle drills on alternate days and longer, slower cardio on days inbetween. The speed work and plyo will add power and the longer cardio will add endurance.
For you...diet is going to be key - cut out any junk carbs and alcohol, add in lots of fibrous vegetables, eat plenty of lean protein at every meal and eat 5-6 times a day. Sign up for a free workout here, it will generate a plan for you to follow, many people have had good succeess with these plans. :)
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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