Softball Fitness: The Importance of Aerobic Work for Strength and Power

By Joe Bonyai | August 14, 2014

For this week’s contribution, I’m sharing an article that covers the science behind the importance of aerobic training and development for strength and power athletes. This article is technical and I understand it doesn’t satiate the reader’s who are looking for exercises or “workouts”. I’m sharing this for the fitness and strength and conditioning professionals who are in charge of creating and implementing training programs.

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College Softball Summer Strength Training – Phase 3

By Joe Bonyai | August 7, 2014 |

This week, I’m delivering the final phase of our College Softball Summer Training program. In this post you will be able to download each of this program’s 3-phases to complete or take with you to school. In Phase 3, I’ve decreased the reps to focus on building strength, added a conditioning challenge at the end of each week and prescribed a de-load week to give you a break before the start of the fall.

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Fastpitch150: The Best Leg Workout You Can Do Anywhere

By Joe Bonyai | July 31, 2014

If you’ve been busy all summer and have not had a chance to workout in preparation for your fall sport or season, you still have time left to get in shape. In this week’s video I demonstrate what I call the Fastpitch150, a “simple but savage” leg workout designed to improve leg stamina and overall conditioning. If you are worrying about “all the running” your college coach will enforcing this fall, or need to get in shape for another sport like soccer or field hockey, this workout is for you.

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College Softball Summer Training Program – Phase 2

By Joe Bonyai | July 17, 2014

This week, I’m delivering Phase 2 of our College Softball Summer Training program. This is a FREE downloadable program with exercise video demonstrations and instruction. This program is designed to prepare incoming college freshmen for their collegiate weight room experience. In Phase 2, I’ve increased the challenge, added new exercises and added alternative exercises to accommodate for athletes of different levels or who has limited access to equipment.

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College Softball Summer Training Program – Phase 1

By Joe Bonyai | June 18, 2014

This week, I’m delivering Phase 1 of our College Softball Summer Training program. This is a FREE downloadable program with exercise video demonstrations and instruction. This program is designed to prepare incoming college freshmen for their collegiate weight room experience.

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Must Watch Video for Incoming College Freshmen

By Joe Bonyai | June 11, 2014

As we approach the introduction of our College Softball Summer Training program, I felt this video was a MUST watch for any athlete playing sports in college next year. In this video, three strength coaches discuss the biggest deficiencies they see in today’s incoming college freshmen athletes. Get a step ahead of your teammates and…

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Upper Body Strength Training: Exercises, Sets, and Reps

By Joe Bonyai | May 14, 2014

I received an email recently from a coach asking me to clarify my recommendations for upper body strength training for softball players. Specifically, he wanted to know how many sets and repetitions of exercises like push ups, pull ups, and rows his athletes should be completing. I think week’s article, I give you my response.

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