Nemesis Elite: NE NEws: 10.25.11 - Nemesis Elite - Dumb Bell Complex Workout

10.25.11 - Nemesis Elite - Dumb Bell Complex Workout

Nemesis Workout Routine
The sport of softball requires explosiveness.  Your body composition is a strong predictor of your athletic performance...you need to build muscle and eliminate fat.  To gain explosiveness, athletes have to stimulate fast-twitch muscles fibers.  Fast-twitch muscle fibers are stimulated once a muscle group is exerted beyond 25% of capacity, anarobic activities.  The "closed-circuit" routine below works...it will help the softball player, hit harder, run faster and pitch better.  Perform the routine 2x per week during the season of play and 3x per week during the off season.  Coach Manny.

Equipment Needed
1. You and your Room or Garage
2. Your Attitude and Music (Go Hard...intensity over duration!)
2. Your Bat
3. Water
4. 5lb, 10lb and 15lb dumbells (20lb for 18u/Gold Athletes...before using 20lbs check with Coach Manny)
5. 30-45 minutes

Part I - Warm-Up (5 minutes)
25 Jumping Jacks x 3 Times (Total 75) - 15 seconds rest between sets.
Speed Swings with your bat - 3 sets of 15 swings (fast and short); total 45 swings

Part II - DumbBelll Complex ( 15 min)

Set #1
- Perform D-Bell Complex (Body Weight Only or your Bat...water bottles will do)
                                  Upright Pull x 6 reps
                                  High Pull Snatch x 6
                                  Squat Push Press x 6
                                  Bent-Over Row x 6
                                  Stiff-Leg Lift x 6
                                  High Pull Snatch x 6
                                  Arnold Press x 6 (Pitchers substitute "Piston Pulls" for Arnold Press)
Rest - 1:00 min (more if needed)

Set #2
- D-Bell Complex - 5 Lbs (8 reps); see above for sequence.
Rest - 2:00 min

Set #3
- D-Bell Complex - 10 Lbs (6 reps); if you do not have 10lb d-bells repeat with whatever you have...just increase the reps.
Rest - 2:00 min

Set #4- D-Bell Complex - 15 Lbs (6 reps); if you do not have 15lb d-bells repeat with whatever you have...just increase the reps.
Rest - 3:00 min...then go to Part III below.


Note.  The objective is to progress to heavier dumbells, 16u and 18u players should get to 15lb and 20lb complexes.  This takes time...proceed at a moderate pace to avoid injury...but get there.

Part III - Push Up/Crunch/Plank Tri-Set (10 min)
Set #1 - 8 "clean and slow" push-ups; immeditelly followed by (IFB) 30-sec plank; IFB 20 crunches.
Rest - 2:00min
Set #210 push-ups; IFB 30-sec plank; IFB 20 crunches
Rest - 2:00min
Set #3 - 12 push-ups; IFB a 30-sec plank; IFB 20 crunches
Rest - You Are Done...now eat something good for you!

Total Time for Work Out - 30 to 45 minutes (get in...get out)


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