Weight training programs for softball players are getting more and more popular. In order to improve softball performance one must develop core stability. This program will serve as a base for strength and power conditioning that will follow. This program is designed to last up to four to six weeks and should be done together with a total body workout.

Many softball players limit their muscle strengthening to a few muscle groups in their conditioning program, when in fact; many muscle groups should be included in a sound-strengthening program. These muscle groups include the abdominals, lower back, hip flexors and extensors, hip adductors and abductors, and all muscles of the upper body. These muscle groups should be regularly exercised on a consistent basis to prevent possible injury associated with their softball game.

Horse Stance Exercise(4 point stance)

Start on all fours(hands and knees), in neutral spine, with abdomen drawn in and chin tucked.
Slowly raise one arm (thumb up) and the opposite leg
Keep both arm and leg straight while lifting to body height.
Hold for 5-10 seconds
Return both arm and leg slowly to the ground
Maintaining optimal alignment and repeat alternating sides.

Progression is holding for longer periods of time. You can hold up to 45 seconds


Reps-10 each
Sets- 3
Intensity-body weight

Stork stance
Works on balance and core stability

Stand on left leg with the knee slightly bent
From the start position, draw your belly button inward toward your spine.
Stand on one leg, slight bend at knee.
Extend opposite leg behind you, bend at waist.
Try to keep leg straight and form a parallel line from head to toe.
Maintaining optimal alignment, lift your arms so the humerus (upper arm) is parallel to the floor.
Concentrate on keeping your upper arm stationary and parallel to the floor.
Maintain optimal alignment throughout the entire exercise.
A common mistake is letting the head hyper extend. It is critical to maintain cervical alignment. The head/neck should maintain position over the shoulders while looking straight DOWN (looking up from a bent-over position hyper-extends the neck).

Reps-20 seconds each side
Sets- 3
Intensity- body weight

Cobra

Major Muscles worked: upper & lower back and glutes

Lay face down on the floor
Legs straight, and core and glutes activated.
Squeeze glutes and SLOWLY draw the shoulder blades backward (retraction)
Arms are at the sides with thumbs up towards the ceiling.
The chin should be tucked in towards the chest
Your neck and spine are in a alignment at all times
As strength increases, repetitions may be held for longer periods. Do not allow the head to extend backward.
If you feel discomfort in the low back, concentrate on squeezing the glutes


Reps-10 each
Sets-3
Intensity-body weight
Tempo-3 seconds per hold

Plank
Major Muscles worked: Core muscles


Beginners can start out at 15-30 second holds and work themselves up
Assume a face down position with elbows bent and hands under your shoulders.
Draw your belly button inward toward your spine this will help you contract the abdominals.
In correct postural alignment tighten buttocks and lift body up onto forearms.
Body should be parallel to floor at all times.
While maintaining the abdominal draw-in contraction, hold alignment for 15-30 seconds for beginners and 45-60 for advanced
Keep chin tucked in.
Form is more important than how long you can hold it.

Reps-15 seconds-1 minute
Sets- 2-3
Intensity- body weight

Reverse Curl with Stability Ball

Good for individuals who want more hypertrophy and strength in the rectus abdominus

Lie with your back on the floor.
Press shoulder blades and arms into the floor.
Hold ball between heels and glutes.
Pull pelvis to ribs, lifting the glutes(butt) off the floor.
Lower hips with control.
The slower you go, the harder the exercise
Keep knees stacked over the hips.

Reps-15-30
Sets-2-3
Intensity- Body weight
Rest-1 minute

Those exercises are the beginning of weight training programs for softball players that want to increase their core strength. Once core strength is development then we can move to the strengthening part of the exercise program. That program will be featured in the next few weeks.

What are the latest personal training trends? Being a personal trainer for the past 10 years+ I have seen many things come and go. One thing that has stayed constant is the need for more qualified personal trainers. I hate hearing those horror stories of some personal trainer making their client so sore that all they can barely move out of bed. Is this how we define a good trainer? I think not.

Another very important trend that I see growing is childhood fitness. Childhood obesity is growing and is now an epidemic. I see these overweight/obese kids and my heart goes out to them. We must educate the parents and give them options. I know its hard to always cook a healthy meal, but it shouldn't be that way.

Personal training trends like anything else will always be changing, but the bottom line is health has to be and should be one the most important things in ones life. I feel its all about the education. Please feel free to offer any suggestions you have with this issue.

I believe its parents fault their children are overweight, although most parents aren't aware whats going on. These days both parents are working and trying to support their families, so the family time may be limited. More specific, the food choices in meals are limiting and unhealthy. Which then causes their children to be overweight or obese.

What can we do? I'm going to start a foundation with my clothing line. My new clothing line will donate 25% of all proceeds to family & childhood obesity. Myself as a personal trainer can help and make a difference. Please support this cause. If we don't, know one will. Latest fact, this is the first time in history that kids will have a short life expectancy than their parents.

Here is a free home abdominal workout that you can do in under 2 minutes. Its posted on Youtube. The first exercise is the v-up, then the bicycle, and the forward ball roll. I recommend doing 10 reps of each exercise with 2 sets in the beginning and working your way up to 3 sets. This free home abdominal workout is the second of many videos that I will be posting on my blog. If there is any exercises you would like to see please let me know. Have a great day

Hello Fitman. I have some questions. I'm thinking about buying a set of resistance bands (the x-light, light, medium, heavy, x-heavy). I'm 15 and I'm very obese so i need some help. I'm going to do strength training. I want to build lean muscle and help burn off my body fat. My main goal is to build muscle to help burn off most my body fat and when most of my body fat is gone, to be able to show the muscle. So, I've been reading up about resistance training and found the resistance tubes. They look very convenient and look alot better than free weights. I have 2 25lb dumbbells but that's all. I know that i have to stretch my muscles out and do 10-15 minutes of aerobic exercise. Then i can start my training. So here are my questions.

1) Are the resistance bands right for me?

2) If they are, How many reps should i do for each muscle (I plan to work out basically all my muscles)

3) Are protein bars/shakes good? I don't like to keep track of my protein intake since I'm not the cook and i don't know how much protein I'm eating. could you recommend any good protein bars/shakes? Thank you


Questions 1) I really like the resistance bands. Very easy to use. What kind of program will you be doing? Doing the exercises correct is a huge component of a program.

2) I recommend doing 12-15 reps. 2 sets of each exercise for the first 3-4 sessions, then progress to 3 sets.

3) I really like shakes and bars, but be careful of the sugar content. Each serving should not be higher than 12 grams of sugar.
I have been taking Juice Plus for the past 7 years. I swear by this stuff. All my clients love it and its affordable. For more info you can visit here

Few questions I have for you, what does your diet look like? Do you drink any soda? How many times do you eat per day?

Dear Kevin,

Someone told me that if I work out in the morning on an empty stomach, my workout time can be half as long as usual because my body will burn twice as much calories for energy. Is that true? If not, what is the best thing to eat before a workout and how long before a workout do I eat? Your advice is most appreciated.

Katrina

Hi Katrina, thanks for the question. Its a pretty common question that is often misunderstood.

First of all, its impossible to burn twice as many calories during a workout, unless the intensity is twice as great.

Second, if your working out in the morning on an empty stomach that means your carbohydrates have been used and the next thing to burn for energy would be protein. If your using protein for energy and not what its intending for, which is repair and growth, then your results will actually suffer.

I personally eat oatmeal before all my morning workouts. I then usually wait 45-1hr.

If you wanted to workout sooner after you wake up, I would recommend something smaller, maybe a banana or energy bar. Remember, carbs are the best source for energy. That does not mean donuts or candy, more of a complex carb would be best.

I hope this helps. Thanks Kevin

Watch my resistance band exercise video that will show you a quick workout that exercises the whole body.

The first exercise is a squat with a side shoulder raise. Muscles worked-quadriceps, hamstrings, glutes and deltoid.

Second exercise is a standing row with a reverse lunge. Muscles worked-quadriceps, hamstrings, glutes, upper back and biceps.

The final exercise is a push-up with a hand touch. Muscles worked-chest, shoulder, and triceps.

These resistance band exercises can be done in under 2 minutes. Please let me know if you would like to see more videos.

Hello everyone, I'm going on vacation tomorrow till July 10th. If you have any questions or concerns please call my cell phone. I wish you all a Happy 4th of July. Be safe and have fun, Kevin

Finding the right health and fitness supplements for women can be confusing. You may ask yourself with so many choices, which ones are the best. The first question you must ask yourself, what is my goal? I highly recommend finding a healthy whole supplement.