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  #1  
Old 09-13-2017, 02:40 PM
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Daughter asking for help with program

Looking for help on a three day split program to grow a little muscle on a 20 year old female. I know some of you train women so I'm asking here. She is looking to add strength to the shoulders and back, would like more size through the quads and glutes, hams are really tight. The trick is she doesn't want to compromise flexibility or mobility. ( its for my daughter the pitcher)

She says that the trainer the college has for the softball team also does the football team and some of the girls are questioning whether all fully loaded bar exercises with no plyo or free movement exercises is wise for athletes counting on agility?????

She's looking for a three day split... can I get a few ideas???
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Old 09-13-2017, 02:42 PM
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Weight training with the addition of plyometrics....even the football team would benefit from adding plyometrics
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Old 09-13-2017, 04:01 PM
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M- chest/back

W-legs

F-arms/shoulders


Do abs and calves at the end of each 3 workouts...
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Old 09-13-2017, 04:26 PM
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Thanks guys, any suggestions for the actual movements you'd do? I worded that question poorly
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Old 09-13-2017, 05:05 PM
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Careful, training may result in compromising her pitching motion. Pitchers usually don't get messed with too much. Legs, no worries.
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Old 09-13-2017, 06:43 PM
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Careful, training may result in compromising her pitching motion. Pitchers usually don't get messed with too much. Legs, no worries.
Awesome point! that's why I like you guys....
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Old 09-13-2017, 07:10 PM
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She should focus on strength and flexibility. Eat clean protein, mod carbs and low fat. She'll stay tight with little added muscles...
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Old 09-13-2017, 08:15 PM
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I have no idea how to train pitcher.

If she said she wants to look like a figure/fitness model then I got that one. But softball? No idea.
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Old 09-14-2017, 04:04 AM
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I would recommend Bigs split using all the basic exercises. No need to get complicated here. While I was married, my wife would train with me for the most part and she ended up looking very good. Shouldn't have to worry to much about losing flexibility unless she has insane genetics. My wife has average genetics and it took several yrs to add the size she was after. Add in some good stretching combined with her softball workouts and she'll end up a bigger, stronger pitcher.

We all know how hard it is to gain a lot of muscle so I don't think she should worry too much.
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Old 09-14-2017, 06:21 AM
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Quote:
Originally Posted by Dlolson35 View Post
I would recommend Bigs split using all the basic exercises. No need to get complicated here. While I was married, my wife would train with me for the most part and she ended up looking very good. Shouldn't have to worry to much about losing flexibility unless she has insane genetics. My wife has average genetics and it took several yrs to add the size she was after. Add in some good stretching combined with her softball workouts and she'll end up a bigger, stronger pitcher.

We all know how hard it is to gain a lot of muscle so I don't think she should worry too much.
Yes and that wasn't reason why I said to work on flexibility. Nothing to do with gaining size, but to help have a healthy range of motion and prevent muscle pulls and other such injuries. You can still lose flexibility by just not doing stretching exercises. Oh, don't stretch before warmups. Stretch little, if any, during workouts, and mainly focus on stretching post workouts...
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