Workout | College Softball Workout Program – Baseball Specific Exercises And Nutrition | Cheap NO Xplode

College Softball Workout Program

I always found that it was so difficult to find baseball specific exercises. Now here is a perfect workout program for someone who is striving to be a professional baseball player. This workout program was developed through the experience of a college baseball player, and with the help of a professional baseball player

Sweet Workout Program
Warmup: Stretch lightly 5 minutes

Jumping Rope 2 minutes
Day 1: Legs (Monday)

Squat 3×8 Walking Lunge 2×10

Dead Lift 3×8 Crunches 3x

Leg Curl 3×10 Obliques 3x

Leg Extension 3×10 Forearms & Calves 3x
Day 2: Chest & Arms (Tuesday)

Bench (dumbbells) 3×10 Skull Crushers 3×10

Close-Grip Bench 3×10 Tricep Pushbacks 3x

Tricep Pushdowns 3×10 Forearms 3x
Day 3: Shoulders & Back (Thursday)

Bent Rows 3×10 Super 12′s 3x

Back Extension 3×10 Seated Rows 3×10

Wide-Grip Pulldown 3×10 Cuban Press 2×8
Day 4: Legs (light) (Friday)

Squat 3×10 Calves 3x

Leg Press 3×10 Forearms 3x

Barbell Step-Up 2×10 Abs 3x

Post Workout: Stretch 10 Minutes
Plyometrics
Warmup:
Run in Place 1 min One foot in front (switch) 15 sec
Knees to Chest 15 sec Single Leg Hop 10 sec
Heels to Buttocks 15 sec Run in Place 1 min
Run in Place 1 min Knees to Chest 5-10
Spread and Close Feet 15 sec Run in Place 1 min College Softball Workout Program

Day 1: Upper Body (Wednesday)
Overhead Throws w/ Med Ball 3×10
Catch & Throw 3×10
Side to Side w/ Med Ball 3×10
Explosion Pushups 3×12
8 Sprints 2 Buildups, 6 Full

Day 2: Lower Body (Saturday)
Vertical Jumps 3×10
Tuck Jumps 3×10
Jumps On Box 3×15
Jumps Over Box 3×15
Ladders 5 Different Sequences
Jump Rope 5 min Both, Single, Alternate

Important Notes to Remember: College Softball Workout Program

-Prior to workout, go with more of a dynamic warmup with getting your blood flowing
-Post workout is more of a static stretching

Nutrition:

Instead of trying to stuff yourself three times a day, it is much more useful to space your meals out into smaller portions 6 meals/day and can prevent the storing of body fat. Certain supplements also help baseball related activities.

Supplements:

Protein: Protein molecules make up certain enzymes and hormones and serve as important regulators in your body. They help maintain your blood pressure, blood sugar level, and your metabolism. Most protein foods of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids and are therefore called complete proteins. College Softball Workout Program

Glutamine: According to Ronald Klatz, MD, President of the Academy of Anti-Aging Medicine in Chicago, “Glutamine promotes the assimilation of nutrients, regulates protein synthesis, stimulates growth-hormone production and enhances the immune system.”

Creatine: Creatine is a natural constituent of meat, mainly found in red meat. Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the “power” that drives muscular energetics.

Glucosamine & Chondroitin: Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes in cartilage to help maintain and build healthy joint tissue. This can be very helpful late in the baseball season because all baseball players know how worn down our joints can get.

Multivitamin: For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients.

ZMA: ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. College Softball Workout Program

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