Day 3 should be a rest day. In fact, if you are following this protocol specifically, it would be best to take it off completely. Active recovery is acceptable, but it needs to stay at a minimum. Nothing big.
Day 4 is our dynamic day. I will be using a kettlebell for this workout, but for the most part it can be adapted to a dumbbell as well. I will have to post the Dynamic pitching core workout for you, as no one really has that anywhere, but you will need some extra equipment (Bands, eye hooks) but if you have access to a Free Motion machine, it can be done there. Light weight is appropriate.
Workout: 2 sets of 10
Dynamic Pitching core workout 1 set of 10
Clean to front squat to push press with KB (35)
One-legged Romanian Deadlift with KB in opposite hand (35)
Lunge with a one-arm row in lunge position with KB (35)
Incline Pushup
A couple people asked me about P90X, a heavily marketed workout program promoting overall fitness using at home weights, etc. P90X is designed for overall fitness and it does come with a nutrition plan, video, etc. It is a good program, but is definitely designed for general fitness. The drawback is that it isn't specified to anything, particularly athletes. It is not going to hurt anything, and in fact, it's a tough workout. However, since it doesn't specifically target weight loss, softball related exercises, and power activities, it will not do a great job of preparing anyone for a season. Just like anything, it is better than doing nothing. But, it will not be as good a workout as our for softball. Don't be afraid to add it into our program on hyper days if you like. Variety is the spice of life. Check you later.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment