How to Workout In Season and Not Get Sore
Athletes should perform some amount of strength training all year round, even during their competitive seasons. Playing a sport is not an adequate stimulus to maintain fitness, and even worse, sports can create muscular imbalances which leads to an uneven distribution of stress on the skeleton.
Unfortunately, nowadays, athletes feel they don’t have enough time to fit in workouts during the season. They, and their coaches, also fear working out will lead to sore and stiff muscles.
In this video, I explain how to schedule workouts appropriately around your in-season commitments, and demonstrate a few new exercises that are less likely to leave you sore, while building total body strength.
Hey Joe,
So if I understand you here, your suggesting that I program a heavyweight workout at the beginning of the week and a lighter volume and density workout as my second workout during the week.
Mon Thur Sat
Warm-Up Warm-Up Play 4-Cleans 2-Step Ups
4-Frt. Squats 2-Hip Bridge
3-Pulldowns 2-Band Pulls
2-Over Press 3-Planks
3-Seated Rows Cool Down
3-Hanging Abs
Cool Down
Sha – Yes the “heavy” day would come as early as possible during the week. The “light” day would come later, but “density” has a few different definitions. It could just mean circuit training, which I gently assume to be appropriate, or volume based training with respect to time, which I DO NOT advise.
Joe
Should softball players begin strength and conditioning training during on season or wait until off season to train.
Hi Laura,
Strength and conditioning should be done year round. However, if the player has never done strength and conditioning before, she might get a bit sore at first, and needs to be aware of how this might affect her playing. It’s a good idea to work with a professional who can evaluate the player and customize a training program to her experience level. They will also know how to modify the training to be manageable in season and then intensify in the off season.