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Online now: 4 members: Bob Downs, Junkie16, TABLE SETTER 11, kotonk; 84 anonymousDiscussion: Winter Workouts before next season
| Posted | Discussion |
| Oct. 21, 2006 rabbit Men's 70 319 posts | Winter Workouts before next season I would like to know, what other players are doing to help their game during the winter, ie weights, yoga, handball, etc. I have most of my life since age 40 just walked two to three miles everyday, but now at the age of 58, and especially, the last 3 years , i have not played a whole lot on my team, since I am the coach, I have players who are younger and better then myself, and I really do enjoy coaching, but I miss playing also, but this winter I am going to try and get a a little more flexiable, since i hurt my hip a couple years agao, along with my Knee,( no surgurys,none needed) these two have slowed me down just a little and I am a little off in my game,(just rusty I think), but I am looking forward to playing in the sixties when I reach there for someone ( I have not played for any 55 teams either, just the Classics) when The Indiana Classics 50s' are not playing in any tourneys( which is rare). I have hardly ever lifted weights when I was in my 20's, and I consider my self in good condition,at 6'1' and 205, any suggestions or help appreciated,Most? of my players are in great shape.( I told them in last team meeting to lose 10 pounds over the winter for next season) Thanks, Rabbit, coach of Indiana Classics |
| Oct. 21, 2006 Hit the gap Men's 70 154 posts | Hi Rabbit. Great subject. At our age it is imperative. I started hitting the weights about 10 years ago and I can tell you that it has really helped my game. More strength equates to harder hit balls and more endurance come tournament time. I try to get to the gym at least 3 days a week and work with lighter weights to start with and gradually build up as I go. I tend not to lift as much during the playing season but will still work out with lighter weights and more reps. I have always had fairly strong legs so I tend to work the upper body more. I took some pilates classes last year and it really helps with core strength and flexibility. I am going to take Yoga classes this winter. Bottom line is that I want to keep father time away from my doorstep and I thimnk this really helps. I take a multivitamin and fish oil every day. Also, one 85 mg aspirin. |
| Oct. 21, 2006 tank13 9 posts | Rabbit I new to senior board but this is my off season program. my first 8 week The goal is to prepare my body for the explosive winter lifting and training. In addition, lose fat and gain some muscle. Lay a foundation for a bat speed / accuracy increase. I perform these "quads" in succession to complete a weight training workout: Warmup with medicine ball movements and yoga poses Quad 1: Squat Incline dumbell press Side lunges Pullups Quad 2: Dips Romanian Deadlifts Bent over rows Knee raises (or crunches) I perform each quad without rest, starting with 12 reps, then 10, then 8 with marginally challenging weight. Rest two minutes, and repeat twice (or once if you can't handle it). Then rest two minutes and start the next quad. This superset training is perfect for laying the foundation because it is a cardio workout while challenging the muscles. It is a fast workout so you can make it a habit. Do this 2 or 3 times a week, depending on your health. I go in the mornings on Mon, Wed, and Sat. I also incorporate a core fitness / bat speed workout. I'm tweaking some of the exercises, but it's all medicine ball and bodyweight, with some bat specific exercises mixed in maybe this will help you it works for me Tank13. |
| Oct. 21, 2006 jah#4 Men's 70 576 posts | Rabbit Mike Macenko Has some very good training and tip on his web site http://www.houseofswing.com/index_1.html Increasing Your Bat Speed Program Bomb Squad / Swing Mechanics Muscle Up For Softball Bruce and I played with Mike in a tournament this year and he still has one of the best swings in softball and he is strong as a bull. Don Ward Kayson Grill 55's |
| Oct. 21, 2006 rabbit Men's 70 319 posts | Thanks to Tank, hit the gap and Don, JH#4 for your help, i will put a program together from all your info, and hope to be ready by spring,mean while if you are in Tampa next weekend, stop by and say hello, thanks again, rabbit |
| Oct. 21, 2006 audieh Men's 60 249 posts | Tank, please give my buddy a call. He would like to talk with you about playing on a traveling team. Mattie Digennario, 954-520-1656, or 954-418-8734 or 561-451-0368. This is the Specialty Tank senior team. |
| Oct. 23, 2006 tank13 9 posts | Hey there audiah thanks for the invite but already playing with a class b team out of Texas They are going to play 12 to 14 tournaments I will keep this Matt's Phone # and maybe down the road see what happens Besides my company is trying to move me back to Ky. area so I don't know about the state thing in senior ball Tank13 |
| Oct. 23, 2006 Gary Heifner 248 posts | I do something everyday that in some way keeps me fit. At 63 years old, I don't do any heavy lifting or take my heart rate to some super high level. I do a 20 minute dumb bell routine everyday along with at least 30 minutes of cardio which might be bike riding, my Tony Little walker or power walking. I also swing a 42 ounce bat 200 times a day while watching TV in 25 reps per set. I got one of those rubber stretch cords for rotator cuff conditioning. I also ski and snowmobile as much as possible. Don't forget stretching. With the above I have had few injuries over the last 5 years. I have always been able to strike a softball with power, but I almost think I am hitting better (more bat had speed) now than 10-15 years ago when I did pure power lifting and little more. |
| Oct. 23, 2006 bulletman 3 posts | Hello,i'm 53 and got into heavy weights about 2 years ago.I do heavy for 1 month,3 days a week and MAX out each muscle group.Then the next month lighter weight,but more reps.An do this all year round,it won't hurt your swing if you are swinging all year round. |
| Oct. 27, 2006 Wes Men's 65 335 posts | I' m 66 starting on a new program also- Thank's for info. I'm in Louisville, Ky and we do have some good sat when you can get out. I bought a ptiching M. and set up a fedder for 25 balls at a time, I bought 200 new balls last year. I try to hit 150-200 balls one or two times a month. Also you must eat good-eat your fruits & vegetables- I take product call Juice Plus(fruits & vegetables in capsules ) that gives me all my, and more,required fruits & vegetables for the day--go to hellohealth.net for more info. Wes |
| Oct. 27, 2006 Wes Men's 65 335 posts | I' m 66 starting on a new program also- Thank's for info. I'm in Louisville, Ky and we do have some good sat when you can get out. I bought a ptiching M. and set up a fedder for 25 balls at a time, I bought 200 new balls last year. I try to hit 150-200 balls one or two times a month. Also you must eat good-eat your fruits & vegetables- I take product call Juice Plus(fruits & vegetables in capsules ) that gives me all my, and more,required fruits & vegetables for the day--go to hellohealth.net for more info. Wes |
