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Saturday, June 10, 2017

If You Hit The SWOD, You Get The SWOD Softball Yoooou're Up!

The subject line of today's SWOD intro is a very inside parody of one of the many things Softballers say: 
We also know that the world's best Softball players train and work year round to be the best they can be. In a couple of weeks an NCAA Softball Champion will be crowned and many a young lady around the globe will be hoping and dreaming for a chance to play on that big stage.  Your Coach 'Nateroooooski' is ready to help you be the strongest, fastest, most agile, quick reacting, player you can be. So enjoy today's SERIOUS WORKOUT OF THE DAY. As we dive deep into your solid softball strength and conditioning program.

All 36 unique workouts, with additional speed, quickness, agility, and reaction workouts, sprint conditioning, nutrition and more are available to Softballers, and any serious athlete or fitness warrior with the US Sports Online Strength and Conditioning System.

As always my army of 'BaddA$$es', please train smart as well as hard. Consult a physician before engaging in any strength and conditioning program.

This workout sample is from week 2 day two of the  3 Day Competitive Softball - Pitcher Program.


The Softball Programs have everything needed to maximize the physical tools used for playing softball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing softball places specific demands on the body and these programs will help meet these demands!

In these Softball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and a specific strength to bodyweight ratio. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

Work hard, play hard, and have fun!

Select a Program

3 Day Competitive Softball - Pitcher
Click Here, Fill Out The Fitness Profile Form To View A Sample Of This program
3 Day Competitive Softball - Fielder
Click Here, Fill Out The Fitness Profile Form To View A Sample Of This Program

Week 2 - Day 2 (Wednesday) of Your Softball ProgramWeek Difficulty: Hard
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Printer Friendly, and Exercise Descriptions Are Available To Fully Registered Clients

Click on an Exercise Name to view a description of that exercise

SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Theraband Rotators (all positions)
15 reps,12 reps 
Reverse Hypers
15 reps @ 25 lbs,15 reps @ 25 lbs 
Kneeling Cross Body Extension
13 reps,13 reps 
Barbell Wide Grip Bent Over Row
15 reps @ 70 lbs,15 reps @ 70 lbs,
12 reps @ 65 lbs 
Dumbbell One Arm Row (elbow close)
15 reps @ 35 lbs,15 reps @ 35 lbs 
Lat Pulldown Wide Grip Front
15 reps @ 70 lbs,15 reps @ 70 lbs 
Dumbbell Lateral Raise
15 reps @ 15 lbs,15 reps @ 15 lbs 
Dumbbell Rear Lateral Raise
15 reps @ 12 lbs,15 reps @ 12 lbs 
Dumbbell Biceps Curl
15 reps @ 25 lbs,15 reps @ 25 lbs 
Dumbbell Seated Forearm Extension
15 reps @ 5 lbs,15 reps @ 5 lbs 
Dumbbell Seated Forearm Flexion
15 reps @ 11 lbs,15 reps @ 11 lbs 
Standing Toe Press
15 reps @ 105 lbs,15 reps @ 105 lbs 
Seated Toe Press
15 reps @ 55 lbs,15 reps @ 55 lbs 
Med Ball Side Throw (standing)
6 reps,6 reps,
4 reps 
Cable High Pulley Torso Twists
20 reps @ 15 lbs,15 reps @ 15 lbs 
Cable Low Pulley Torso Twists
20 reps @ 15 lbs,15 reps @ 15 lbs 
Hanging Bent Knee Leg Raises
18 reps,18 reps 
Cross Crunches
29 reps,29 reps,
23 reps 

Your competition will never know what hit them! Get your program today. Click here, fill out the fitness profile form to get started.

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