TRAINING PHILOSOPHY

TRAIN MOVEMENTS

Sports skills involve compound (multi-joint) movements in 3 planes of space simultaneously. The only way to effectively train in these three planes are through the use of free weights.
Softball involves movements at all the body’s joints via the recruitment of many muscle groups. Strength gains made with isolated joint exercises will have little if any carryover to the compound movements typical in softball.

UTILIZE GROUND-BASED MOVEMENTS TO DEVELOP TOTAL BODY STRENGTH

Most sport skills are initiated by applying force with the feet against the ground. Total body strength is the ability to transmit large lower- body pushing forces through the trunk to the upper extremity. It requires a highly coordinated effort from the body’s prime movers, synergists, and stabilizing muscles. This is exactly how your muscular system is overloaded during ground-based training activities.

TRAIN PROGRESSIVELY & SPECIFICALLY

We will utilize different combinations of volume (repetitions) and intensity (weight) as we progress through the training year. We will train in a highly specific way to improve the expression of the velocity of movement, force of contraction, movement pattern, muscle fiber recruitment, metabolism, and flexibility.

TRAIN THE CORRECT ENERGY SYSTEM

In order for conditioning to be effective, it must occur at the same intensity and duration that is used in competition. That ensures that we are improving our energy capacity, and therefore our performance.

GOALS

• IMPROVE PERFORMANCE
• PREVENT INJURY
  
• INCREASE TOTAL BODY STRENGTH & POWER
  
• INCREASE LEAN MUSCLE MASS AND DECREASE BODY FAT
  
• IMPROVE SPORT SPECIFIC CONDITIONING
  
• IMPROVE SPEED AND AGILITY
  
• IMPROVE MENTAL AND PHYSICAL SELF ESTEEM
  

TRAINING TO IMPROVE PERFORMANCE

High force, high velocity, movement- specific training exercises
– Throwing, hitting, and fielding are all complex movements involving many muscle groups working together in a coordinated fashion

TRAINING TO PREVENT INJURY

• Tissue Strengthening– Heavy weight training increases the strength of muscle, connective tissue, tendons, ligaments, and cartilage. Training-induced changes at the cellular level enable these structures to tolerate higher levels of stress without damage.
• Ground Reaction Forces– It is theorized that many injuries occur because of the body’s inability to absorb and transmit forces effectively. – The explosive nature of Olympic weightlifting- perceived as dangerous by some- is the very quality that that conditions the body to resist injury.

RATIONALE FOR USING WEIGHTLIFTING MOVEMENTS

WEIGHTLIFTING MOVEMENTS

• POWER OUTPUT
• ACCELERATION
• DYNAMIC FLEXIBILITY
• TORSO STRENGTH
• ECONOMY OF TIME
• SAFETY

POWER OUTPUT

ACCELERATION IS THE RULE...NOT THE EXCEPTION

..More Acceleration

• Even if stride frequency is at an “optimal” rate, if the forces applied are not sufficient, an athlete will not reach top speed quickly, and “top speed” will not be very fast.
• RFD can be improved by either decreasing the time of force application or increasing force production.– Greater potential to increase RFD by increasing force production

TORSO STRENGTH

• All squatting, pulling, and overhead lifting simply cannot be performed without a strong, well-stabilized torso.
• Core vs. Peripheral Stability– Without peripheral stability, there can be no core stability.