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Discussion: weightlifting

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May 7, 2013
big cat7
Men's 50
122 posts
I know most of us workout during the winter months but i would like to know if most guys continue lifting heavy during the season or go to lighter weights more reps.I have tried to stay at my winter pace but seem to be getting to bulky and stiff. i dont feel loose swinging or like im getting arms extended at all.what are some of the workouts that other seniors try during the season?
May 7, 2013
12 posts
I lift the same basically year round. Check out the "Body for Life" routines
May 7, 2013
Men's 55
133 posts
I do workouts year round.

I lift 2-3 day before any league games and tourneys...

Seated dumbbell presses
25lbs 3 Sets x 21 Reps each set
40lbs 1 set x12, x10, x8, x6, x10, x12
45lbs 3 sets X 10 Reps
55lbs 1 set x6, x8, x10, x12

20lbs 1 set x 12reps
25lbs same as 20lbs.

2 Reps x 10 Reps 135lbs.
every other week
May 7, 2013
Men's 70
517 posts
bc7 - I workout year round. I do not workout on day of games.

I may feel tight, however, I think it allows more speed/power when swinging the bat. Note; it is a combination of Speed and Power, not one or the other.

A big plus is if you take a rough tumble the chances of getting hurt goes way down.

May 7, 2013
Men's 65
333 posts
I'm having the same problem. I'm a 650plus hitter--I have played 4 tournaments so far this year say 100 inning and I'm at 475 and I feel stiff. I got a trainer
in Nov. and told him I needed to get stronger--first of
March he told me to stay at the same weight and same
reps all summer and I would keep what I had built up.
I go three nights each week for 30 min and I run 1/4 mile as fast as I can to keep leg up to par.
May 7, 2013
Men's 50
451 posts
I lift year round to try and keep my strength. Depending on how much I play determines how heavy I lift. If we don't play for 3-4 weeks then i'll try and up the poundage. If we play every 2 weeks then I'll do lighter weights more reps. But I will always keep doing Yoga once a week just to stay limber. I started doing Yoga 2 off seasons ago and it makes a big difference in your swing. That tightness you guys are refering to will go away with Yoga. I personally do the P90X version of Yoga.
May 7, 2013
527 posts
I do a 22 station weight program 5 days a week (M-F)at my health club. 12-15 reps per station. My body adjusted quite well to this program, often increasing 5-10 lbs per week at each station.

Problem:/Result A lot stronger than last year. However, just had 1st tourney of the year. In my 1st 4 games I was so far out in front on my swings, my timing and hitting really sucked. Game 5 it came together and hit the ball hard on all 4 at bats.

I intend to not change a thing throughout the season and see what happens. I don't know if anything I did over the winter will transfer to softball, but I did lose 6 lbs and over 3 inches of fat. I feel a whole lot better.
May 8, 2013
Men's 55
133 posts
Gary.. another thing to incorporate in the workout... A workout exclusive for bat swing..
check with Gorilla boy aka Mike Macenko
May 8, 2013
Men's 55
94 posts
I used to think weights were the way to go . Stopped last year and switched to using power bands , hitting a sledgehammer into an old tire twice a week , the Macenko bat speed drill twice a week and working out with a kettle ball for core strength and doing squats and squat jumps with kettle ball . I am as strong as ever and hit the ball as far or farther than ever .
May 8, 2013
Men's 70
170 posts
Lift year round. Heavy from November to April, 6 sessions per week. 2 chest and tris, 2 back and bis, 2 legs and Macenko bat drill. Back off the weight and amount of workouts once the season begins. Works best for me.
May 8, 2013
Men's 55
5 posts
I like to workout year around. A great workout for the summer to keep up your strenght and gain muscle endurance. You will do upper body one day, day off (Cardio day), lower body, day off (cardio), Upper body, then 2 days off. Start cycle the next week with lowerbody and follow same every other day weightlifting. On upper body day (for example) you would perform 4 sets of 12 reps using the same weight for all 4 sets with a 30 second down time between sets. 30 seconds wait is the key. Once you can perform all the reps for 4 sets, you up the weight. Do entire upper body in the same fashion. it should take approx 45 min to complete. Sounds easy but it is a humbling workout. I am a personal trainer, so at 57 yo, you have to be creative to train around nagging injuries. Also, Do core work with twisting motion strengthens the bat swing. This program has served me and my clients well, so give it a shot and good luck.
May 13, 2013
Wayne 37
Men's 60
397 posts
Doing core work with twisting motion (unless stepping) isn't at all good for your lower back.

Everybody is different. Do what works best for YOU!
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