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.

Softball

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

3 Day Competitive Softball - Fielder Click Here

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

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

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

Your competition will never know what hit them! Get your program today. Click here to get started.