weightlifting routine

[lou]

I have lifted free weights for the last 10 years and have come to the point that I do not need the large muscle mass that is not conducive to golf or softball. I am retired and enjoy playing golf and softball more then weightlifting, although I still want to lift weights from the "being fit" point of view. I am looking for a weightlifting routine that would allow me the flexibility I need plus the strength I would like to maintain.

[Bill Hartman]

The good thing is that you've chosen two sports with similar needs (softball and golf) so you can just focus on the training aspects.

To put things simply. Train somewhat lighter and faster with your upper body exercises. Absorbing the momentum will improve your tendons' abilities to absorb and release force. That improves speed qualities for swinging a club or bat and throwing. Instead of counting reps, use time. Take about 60% of your best weight for exercises like rows, presses, Cable woodchops, etc. and perform them at a higher rate of speed for 20-40 seconds.

Trunk exercises...emphasize isometric holds at the contracted and stretch positions. Again start with time as the control. 20-40 seconds of total isometric time. As you get used to it, you can begin to "bounce" at end range of motion. The goal here is to activate stretch reflexes and improve the muscles stiffness. This again will improve tendon function and increase speed. You can do the same for the shoulders when performing internal and external rotation exercises.

As far as lower body is concerned, you should still perform some regular, progressive, strength-oriented training, squats, deadlift variations, Oly variations (if you know how to do them), Hypers (use the same isometric to oscillating isometric progress like trunk exercises), etc.

Don't totally ignore strength oriented training for any part of the body as you still want to maintain your ability to produce force. To make the adjustments for speed activities, just work you way into the "new" stuff gradually. Going too fast will tear you up.

If you have more questions about specific aspects, just let me know.

Bill

[Tyler_K]

How does this look for a sample routine?

Done Monday and Thursday. Additional forearm work will be done separately.

Day 1

Box Squats: 3x3-5
Step Ups: 3x6-8
GHR: 2x6-8
Bench Press: 3x3-5
Chins: 3x3-5
Rows: 3x6-8
External Rotations: 2x10-12
Cable Woodchoppers: 2x6-8
Decline Situps: 2x6-8
Russian Twists: 2x6-8
Crunches: 2x15-20


Day 2

Deadlift: 3x1-3
Lunges: 3x6-8
GHR: 2x6-8
Bench Press: 3x3-5
Chins: 3x3-5
Rows: 3x6-8
External Rotations: 2x10-12
Cable Woodchoppers: 2x6-8
Decline Situps: 2x6-8
Russian Twists: 2x6-8
Crunches: 2x15-20

[Tyler_K]

Or, if you could, recommend something better that would provide muscle mass maintenance during a hypocaloric diet. I am able to execute the olympic lifts and enjoy them.


Thanks,

Tyler

[Bill Hartman]

Pretty difficult to offer something better since I know nothing about your specific needs. You've created a very general strength/body building style program. Because your loading parameters are the same on both days, expect this program to reach a point of stagnation very quickly.

When writing a program, you must have a idea of what factors are limiting your performance and then address them. I typically work backwards from a predetermined point...say 3-4 months. Break this down further into 3-4 week blocks with each block emphasizing a specific quality or qualities and maintaining the rest. Work from general qualities to specific. For instance you'll have a general prep block, strength block, speed-strength block, etc. A total beginners program would have a balance of all physical qualities and then as lagging qualities are identified, a concentration of effort is then required to raise slower developing qualities.

Loading parameters will depend on where you are relative to point in the season where performance needs to "peak".

If you train without straps on your basic exercises, extra forearm work is redundant.

Bill