Built by 'Bama: Why Alabama Softball Workouts Are So Intense

April 30, 2013

A weight plate slams down. The sound—nearly identical to the crack of an aluminum bat hitting a ball—echoes through the 37,000-square-foot, state-of-the-art University of Alabama weight room as members of the softball team trickle in. The few Alabama football players remaining from their early morning workout quickly complete their reps and shuffle out. It's 8:00 a.m., time for the softball team's morning workout, and things are about to get intense.

When the girls gather around head strength and conditioning coach Michelle Diltz, all chatter dies down. It's time to get serious.

“Michelle pushes us every day to do more than we think we can do to become stronger than we think we can,” says outfielder Kayla Braud.

It’s not easy to become an Alabama softball player; the program recruits only the nation’s best athletes. Once the athletes arrive on campus, things get even harder.

“When they come into this weight room, I expect intensity, dedication, hard work and competition,” Diltz says, “My job is do whatever I can so that they can do whatever they need to do to transition from the weight room onto the field.”

Diltz brings the same mindset to her planning, meticulously plotting each workout. When building a workout during the season, she considers factors such as the timing  of games and practices, individual schedules and recent performance on the field. If the team has struggled at the place during a game, she scratches the previous plan and starts fresh. Alabama can't afford to have a weakness in its game.

After the conclusion of the season, Diltz and head coach Patrick Murphy review the stats, watch video footage and discuss improvements for next year.

“I push them way outside of their boxes,” Diltz says, “But this makes them have that confidence and swagger so that they can face and handle any challenge.”

Witness the explosive workout yourself and see what it takes to be "Built by 'Bama.”

Train Like 'Bama Softball

Want to train like the Alabama softball team? Start by checking out more intense training from Diltz:

 

Samantha Jones
- Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career,...
Samantha Jones
- Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career,...
Must See
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,309,204
Colin Kaepernick Explains His Ridiculous Socks Colin Kaepernick Explains His Ridiculous Socks
Views: 27,948,089
Dwyane Wade Leads by Example Dwyane Wade Leads by Example
Views: 6,816,610

Featured Videos

Abby Wambach's Med Ball Core Workout Abby Wambach's Med Ball Core Workout Views: 187,394
Kevin Love's Cone Hop Basketball Shooting Drill Kevin Love's Cone Hop Basketball Shooting Drill Views: 81,330
Eastbay Path to the Pros Episode 5: Fundamentals Training Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 227,291
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,852
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,390
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,865,925
Evan Longoria's Hitting Drills Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview Johny Hendricks Workout Overview
Views: 822,569

Load More
More Cool Stuff You'll Like
3 Habits of Highly Successful Coaches

3 Habits of Highly Successful Coaches

Anyone can have an athlete run through drills that address speed, power and agility. Anyone can "train" an elite athlete. Anyone can tell another person...

4 Tips for Reducing Deadlift Back Pain

4 Tips for Reducing Deadlift Back Pain

The Top 10 Mistakes Athletes Make in the Weight Room

The Top 10 Mistakes Athletes Make in the Weight Room

5 Quick Workout Fixes for Faster Muscle Growth

5 Quick Workout Fixes for Faster Muscle Growth

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

3 Keys to Better Softball Workouts

3 Keys to Better Softball Workouts

Build Athletic Strength with the Playground Sandbag Workout

Build Athletic Strength with the Playground Sandbag Workout

Paul Rabil's Powerful Rotational Strength Workout

Paul Rabil's Powerful Rotational Strength Workout

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: MLS Soccer Strength Program

Abby Wambach's Soccer Power Workout

Abby Wambach's Soccer Power Workout

Is It Too Soon for Olympic Lifts?

Is It Too Soon for Olympic Lifts?

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Get Faster With This Weightlifting Technique

Get Faster With This Weightlifting Technique

Jump Higher After a Month With These 3 Exercises

Jump Higher After a Month With These 3 Exercises

Add Surprise Sets for a Great Workout Finisher

Add Surprise Sets for a Great Workout Finisher

Train Like a Pro: Los Angeles Lakers Strength Training Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

How You Can Olympic Lift With an Injury

How You Can Olympic Lift With an Injury

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Build a Strong Upper Body With These Landmine Exercises

Build a Strong Upper Body With These Landmine Exercises

Get Faster to Pitch Harder

Get Faster to Pitch Harder

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

2 Brutal 10-Minute Workouts That Deliver Serious Results

2 Brutal 10-Minute Workouts That Deliver Serious Results

Not Making Bench Press Gains? Try These Strategies

Not Making Bench Press Gains? Try These Strategies

3 Reasons Why You Should Do Full-Body Workouts

3 Reasons Why You Should Do Full-Body Workouts

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Kevin Love's In-Season Workout

Kevin Love's In-Season Workout

Todd Durkin's Complete Football Strength Training Program

Todd Durkin's Complete Football Strength Training Program

Tobin Heath's Powerful Leg Workout

Tobin Heath's Powerful Leg Workout

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

The 4 Best and Worst Cable Machine Exercises

The 4 Best and Worst Cable Machine Exercises

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Build Bulletproof Chest Strength With This Unconventional Method

Build Bulletproof Chest Strength With This Unconventional Method

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Train Like a Pro: Baseball Strength Workout Program

Train Like a Pro: Baseball Strength Workout Program

Build Strong Legs with the Leg Press Lockdown Workout

Build Strong Legs with the Leg Press Lockdown Workout

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

3 Tips to Blast Through Training Plateaus

3 Tips to Blast Through Training Plateaus

YardBarker