Cat Osterman Workout Routine and Diet Plan

A softball pitcher born on April 16, 1983, Catherine Leigh Osterman is from the United States. She pitched for the 2008 and 2020 Summer Olympics gold medal-winning USA Women’s Softball teams. Former collegiate and professional all-star, left-handed softball pitcher, and assistant softball coach, she had been an All-American on the collegiate level and an All-Star on the professional level. Since 2002, she has been a starting pitcher for the University of Texas at Austin, where she completed her college eligibility in 2006. Besides winning the Big 12 Conference pitching triple crown for her career wins, ERA, strikeouts, shutouts, no-hitters, WHIP, and perfect games, Osterman achieved the NCAA Division I record for strikeout ratio (14.34).

Cat Osterman

Ostman was drafted #1 in the National Pro Fastpitch and recorded no-hitters (6) and strikeout ratio (10.90) throughout his career. Averaging double-digit strikeouts, she is one of just five NCAA pitchers to strike out 1,000 batters, has an ERA of under 1.00, and wins 100 games. As a team member of “This Is Us,” she was independent. Upon joining the Athletes Unlimited softball league in May of 2020, she became the first individual points leader and won the gold medal. The former Georgia Tech star was also named the #3 greatest college softball player and the No. 1 pitcher in NCAA history.

In this article, we will learn everything about what Cat Osterman is supporting during Olympics 2020. All of her workouts, her diet, and a few supplements that she takes to be a better athlete have been collected. As well as giving her some tips and tricks to keep herself fit, we also listed the tips and tricks she follows.

Cat Osterman Statistics

  • Birth Year: 1983
  • Birth Date: April 16
  • Height: 6’3 ″ (1.9 m)
  • Weight: 79kg (174 lb)

Cat Osterman Awards and Achievements

Teams
  • Rockford Thunder (2007–2009)
  • USSSA Pride (2010–2015)
Career highlights and awards
  • 2× Honda Sports Award (2005, 2006)
  • 4× Big 12 Pitcher of the Year (2002, 2003, 2005, 2006)
  • 4× NPF Champion (2009,2010, 2013, 2014)
  • 6× All-NPF (2009, 2011–2015)
  • USSSA Pride No. 8 retired
Women’s softball
Representing the United States
Olympic Games
Gold medal – first place 2004 Athens Team competition
Silver medal – second place 2008 Beijing Team competition
Silver medal – second place 2020 Tokyo Team competition

Cat Osterman

Cat Osterman Workout Routine

A motivational viewpoint is the first thing Cat needs to consider. Since she has been doing this now for so long and so well, how does she remain motivated? Where does she get the motivation she needs every day? Motivated by the goal of attaining perfection in something extremely difficult, she replies that striving to succeed keeps her going. In almost everything she does, she strives for perfection, but this is one game where perfection isn’t possible. Almost impossible. Most games aren’t 100% perfect, even perfect ones. There’s something you find. There was one pitch you missed. Although you could have gotten away with it, it wasn’t for you. The only way to do that is to keep trying to find ways to make ourselves as perfect as possible. Her motivation comes from the fact that it is fun.

She is not only an excellent player but also an outstanding college softball coach. Coaches and professional athletes have to find a balance between being a college softball coach, recruiting, and everything else that goes along with that, while at the same time being a professional athlete. In this case, Cat comes up with quite a creative solution.

Cat Osterman

To keep everything in balance, you have to do a lot. Since in the summer she is playing, recruiting takes place more in the fall. Taking off her coaching hat and playing the role is what she finds most challenging. Usually, it takes a couple of weeks to get to the point where you can just sit back and play instead of coaching and over-analyzing what you should do.

Fortunately, she doesn’t have a lot of trouble balancing. After their daughters left, she could work out. The practice was preceded by conditioning. Once springtime rolled around and she had a catcher and a couple of teammates in Austin, she was able to take advantage of that. Her catcher would catch my bullpen, so she would get a chance to throw a little bit of life after her BP. All of this was crammed in.

Though it’s tough, it’s still fun to use her experience to help her college students. In her opinion, if the children can still play while we’re talking about something, they can quite easily comprehend what we’re saying.

We’ll talk a little bit about routine now. It was mentioned that she did shadow pitching. You may remember the TCU pitchers doing shadow routines in the bullpen during the College World Series if you watched it on TV. In the bullpen, the pitchers go pitch for a pitch against each other. The coach explains what exactly is a shadow routine and what she is looking for (as a coach) while the players are performing it?

Cat Osterman

There are numerous softball injuries involving the shoulders and elbows. Strengthening and conditioning these ligaments is an effective way to keep them elastic and strong while pitching, throwing, or swinging. These 5 softball workout circuits will give you a competitive advantage over your competition and make you less prone to injury during the season.

With this 5-part softball workout circuit, you’ll focus on those trouble areas that set fast and strong players apart from the league’s out-of-shape players. During a shoulder and back workout, you will gain strength to prevent arm injuries from overuse (especially when twisting), build a strong core for balance, build agility, and use your lower body to generate power.

Exercise Instructions: Do each circuit once a week for four days. It is recommended that every circuit is repeated three times. The benefits you will reap when the season rolls around will be substantial if you commit to this softball workout regime. In the majority of these cases, you can do them at home.

Cat Osterman

1. Circuit One: Upper Body Stretching

1.) Arm Circles
20 small circles going forward. Repeat going backward.
20 medium circles going forward. Repeat going backward.
20 large circles going forward. Repeat going backward.

2.) Cross Body Stretch
Hold your left arm across your chest for 20 seconds.
Hold your right arm across your body for 20 seconds.

3.) World’s Greatest Stretch
20 reps on each leg, switching opposite arms.

4.) Hamstring Stretch
Stand with your feet hip-width apart.
Interlace your hands behind your back
Keeping legs straight, bend over, bringing your arms over your head.
Hold for 30 seconds.

5.) Quad Stretch
Standing on one leg. Hold for 20 seconds.
Switch leg. Hold for 20 seconds.

6.) Scapular Wall Slides
20 reps.

2. Circuit Two: Lower Body Agility. The “Warm Up”

1.) Leg Curls
Lay face up on the ground with your feet flat on a chair. Push your hips off the ground and hold for 5 seconds. Do 30 reps, twice.

2.) Back Peddle for 20 yards. Twice.

3.) Side shuffle for 20 yards. Twice

4.) High knees for 20 yards. Twice

5.) Front lunge for 20 yards. Twice.

6.) Back lunge for 20 yards. Twice.

Cat Osterman

3. Circuit Three: Lower-Body Strength Training

1.) Leg Press: 15 reps.-Muscles being targeted: Quadriceps

2.) Glute Hamstring Raise: 15 reps- Muscles being targeted: Hamstrings

3.) Dumbbell Squat: 15 reps. Muscles being targeted: Quadriceps

4.) Front squats with kettlebells: 15 reps. Muscles being targeted: Quadriceps

5.) Box Squats: 15 reps (see below). Muscles being targeted: Hamstrings

6.) Calf Press: 15 reps. Muscles being targeted: Calves

4. Circuit Four: Light Upper Body Strengthening

1.) Hammer Curls: 20 reps. Muscles being targeted: Biceps

2.) Tricep Dips 20 reps. Muscles being targeted: Triceps

3.) Body Up’s: 15 reps. Muscles being targeted: Triceps

4.) Hyperextensions (Back Extensions): Lower Back

5.) Seated One-Arm Cable Pulley Rows: Middle Back

6.) The Push-Up Hold. 15 reps and then hold for 15 seconds. Muscles being targeted: Triceps, Abdominals, Deltoids, and Pectoralis.

5. Circuit Five: Targeting Core

1.) Single Leg Lifts: 20 reps

2.) Bicycle Crunches: 20 reps

3.) Windshield Wipers: 20 reps (see below)

4.) Side Plank: Hold on each side for 30 seconds.

5.) Regular Plank: Hold for 1 minute.

6.) 50 crunches.

An example of a shadow routine. In the absence of a ball, our catchers pretend they are catching a real ball as well. The ones throwing back are pretending that they are catching, framing, and catching. They have no balls to throw. When they get on the mound they get set, take a deep breath, say their last words, and then throw the pitch. Catchers call pitches, so if she watches them, she will recognize what they are throwing. When they snap their wrist, it should feel like a curve or drop.

Cat Osterman

Then we go over the pitch and a lot of times She will describe it to them, like if it was a strike or a ball or a hit, so they can kind of gauge their feelings. Whether it’s a shadow pitch or not, they can still be frustrated when you say they gave up a hit. As a result, we discuss that.

As for her, she is interested in seeing how they react when she does say they have given up the hit. Furthermore, she pays attention to how their pitches are doing and how their arms are doing. It’s often easy to tell if they’re making the ball skid off if she’s pitching in shadow. It’s primarily a way to mentally participate in a game without actually taking part in it.

It has been mentioned multiple times here that Cat breathes. Breathing plays a big role in her routine, and she describes how important it is. Breathing is something she believes is very important. Until she realized how much it really affected her, she took it for granted for years. It consists of her throwing a pitch, retrieving it, walking to the back of the circle, and taking a breath. Initially, She takes a breath, but when she gets back to the mound, She actually breathes just before She gets the sign. She took a deep breath as she spoke. She doesn’t take one right before. She begins her windup just because once She makes the indication that she is ready to go.

When things get tough, she’ll take a deep breath as soon as she gets on the mound if she is facing a tough hitter or starting to overthink her pitches or if she is just frustrated because they’re fouling off all 12 of them. You can usually see it pretty clearly. Take a deep breath for her is like telling herself, “okay, focus, forget everything else”, which allows her to clear her mind of those kinds of thoughts.

During Cat Osterman’s workout routine, she provided many tips and tricks that were quite interesting to follow. Nevertheless, that is what makes someone at the top when it comes to games. Next, we will discuss all the diet plans Cat Osterman uses during her regular day-to-day routine.

Cat Osterman

Cat Osterman Diet Plan

Her third Olympic Games will be held in Tokyo next summer with Team USA. The 36-year-old pitcher follows a strict diet regimen that involves counting macros and working with a sports dietitian to help her prepare her body for the 2020 Olympics. Also during her trip to the Tokyo Olympics, she manages to eat a few cheat meals and desserts. As the Olympic Committee voted to add softball back to the games in advance of the Tokyo Games, Team USA pitcher Tommy Hanson stepped out of retirement to compete.

“It was just an excitement for the sport that we can be in the Olympics again and showcase how great our sport is and how good it is for female athletes,” she told in an interview. “I don’t dwell on decisions very long. So within, I think 48 hours, I had made all the phone calls I needed to make and decided, ‘If I think I can do it, I should probably go ahead and give it a try.’”

Cat Osterman

As the native of Texas began training again, she was forced to consider her diet. Check out the exclusive video on YouTube to discover what her diet looks like and why she no longer counts calories.

“When I first came back from being retired, I counted calories and was very adamant that I continue to pay attention to what I eat,” Osterman explained. “Since then I’ve gotten a little more lenient. I don’t necessarily count calories as much as I just look ahead to what I need to do that day. If I have all three components of training, then obviously I need to eat a little more, but if I only have pitching and I don’t have lifting or conditioning, then I eat a little bit less or am smarter with what I eat.”

Though she no longer counts calories, she still commits to a healthful regular diet. “Breakfast can range anywhere from a smoothie to a yogurt parfait, which is yogurt, berries, and granola,” she said. “This morning, I had a sweet potato hash that includes sweet potatoes, turkey sausage, peppers onions, and then I put an egg over the top of it.”

Cat Osterman

Despite trying to be mindful of her eating, she does occasionally need to grab and-go for lunch. She has a well-balanced diet covered when it comes to nutrition. Her team, Team Milk, sat down with Us Weekly to share what it takes to get her through her day so she is ready to go to Tokyo for the 2021 Olympics.  As the Olympic Committee voted to add softball back to the games in advance of the Tokyo Games, Team USA pitcher Tommy Hanson stepped out of retirement to compete.

“Lunch can be anything from a salad to a sandwich, occasionally maybe some chicken nuggets from Chick-fil-A. I try to do grilled chicken as much as possible,” she noted. “For dinner, we eat pretty well. We cook for the most part. I will substitute zucchini noodles instead of spaghetti noodles or have potatoes or sweet potatoes instead of bread and rice. I’ll put quinoa in there sometimes, I’m pretty conscious about what I eat.”

The champion also revealed how thrilled she was to get the call to be a member of Team Milk for the forthcoming matches. “I was fortunate in 2008 to be part of Team Milk during that Olympics as well. So when I got the call this time, I was super excited,” she told in an interview. “I’ve always drunk milk my entire life. I understand its benefits. It’s just really been a great experience to be with them and spread the message of how milk can really help athletes.”

Cat Osterman Covid Training for Olympics 2020

Like many others stuck in their homes during the pandemic, Olympic softball star Cat Osterman kept herself motivated by clearly envisioning the COVID light at the end of the tunnel. Unlike most, Osterman’s goals included a return to work, but her office was something larger than most: the postponed Olympics in Tokyo.

“My husband [Joey Ashley] and I had already talked about it and he was like, ‘You’re going to do what you got to do. You’re going to keep going to this,’ ” Osterman tells PEOPLE of staying focused and committed upon learning the games would be pushed back a year. “He and my stepdaughter are extremely supportive. And I was all in.”

Cat Osterman

38-year-old Osterman, who retired from softball in 2015, is trying to finish up “unfinished business” after the Olympics were postponed. When the news of the postponement came to her, she put all her efforts into staying in shape. During her training, Osterman feels that she was wearing thin as she went about her daily workouts. By the end of the three months of her training, she felt exhausted. “The only thing you could do during quarantine was worked out, so I was almost overdoing it,” she says. “I got to a point where I was just so tired. I looked at [my husband] and was like, ‘I can’t do this for a whole another 12 months.’ He’s like, ‘Yeah, you can’t. You need to be smart about it.’ “

Having been woken up, the veteran pitcher took the time to reflect on her past efforts, and carefully outlined how to create a routine that would both prepare her for Tokyo, but wouldn’t wear her out.

“I had to re-gauge and reorganize what I was doing,” she says. “I was so far in that there was never a doubt in my mind that I wasn’t going to continue on this road and see it through. I have never considered leaving the team, it was just more physically, mentally, emotionally, this is a lot.”Adds the two-time Olympic medalist: “It was just a matter of reframing, regrouping, knowing that we do have 12 months still, so you don’t have to go hardcore every day for the next 12 months.”

Trying to fit conditioning, lifting, and pitching all in the same day was not working for Osterman. She changed her training schedule to get back on track. Together with her strength coach, she structured a plan that allowed her to save strength by making some days harder than others.

“My team of people that helped take care of me had a good plan, and we stuck to it,” she says. “It definitely worked out.”

Osterman and her teammates spent most of 2020 apart due to social distancing guidelines. As a result, they held “TED Talk Tuesday” meetings in which each member presented a topic they were passionate about. During a workshop with Valerie Arioto, another teammate drove everyone around to buy ingredients to make monkey bread (virtually) together over Zoom.

Cat Osterman

The million-dollar question also took place as she was growing up, possibly as a high school athlete or a college athlete? What is it that she wishes she knew back then? How does it feel knowing what she knows now compare to what she knew then?

Probably two things. One, I wish I knew healthy eating would help you feel so much better. When I was in high school and college I ate anything and everything and probably could have fueled my body a little better to recover better.

Two, I really wish I just knew that all the hard work would pay off. There are some days that you put in the hard work and you really start to wonder what’s going to come of it or why you struggle even though you are working really hard. Not that I ever wanted to quit. That was never the case. But there were times where it was just really hard and you get to a really low point. If you could go back to just that low point and know it’s going to pay off you probably can relax and get out of it a little bit faster. At the same time, I knew that hard work was going to do something so I never stopped working hard. I never let those low points affect my practice. But just to get out of those low points would have been nice to know that it was all going to pay off.

Cat Osterman does not only follow a great diet plan; she also follows some tips and tricks for staying fitness-focused. She relies heavily on her diet for a large portion of her life and this reason, she needs to follow some tips and tricks to keep up with it. Thus, in the next section, we will observe how she maintains such dedication.

Cat Osterman

Cat Osterman Diet Tips and Tricks

If we create a plan for our future success, we have a much higher chance of achieving it. The plan must be realistic. Follow-through with a plan we are confident we can execute. As a result, Cat Osterman follows a wonderful set of tips and tricks which she uses to stick to her diet quite religiously. The following is a list of things she does in the kitchen and at the table!

  1. Pick a day during the week you’d like to prepare.
    • You should start small. Prepare two hours of meals once a week, starting with 2 hours in the beginning
  2. Having a storage plan is important
    • Are you sure you have enough containers? Is some food going to be frozen? Is there a place in your fridge where the items you’re preparing will remain in your line of sight during the preparation process?
  3. Prepare a menu according to your preferences
    • Identify the number of meals and snacks you will be preparing
    • Prepare a menu that fits your preparation time. Get started small.
    • Be careful not to overwhelm yourself in the beginning. Starting at least three days in advance, prep lunches or dinners each day and healthy snacks each day.
    • You may find it difficult to determine which foods you should be eating.
  4. Go shopping
    • You should have an easy way to follow your meal preparation menu since you made it ahead of time.

After grocery shopping, you have your menu, a lot of containers to store food in, as well a room in the fridge. That was a lot. You’ve already done a lot, congratulations! No worries, you’ll be able to do it within a few days.

Cat Osterman

Make your kitchen prep time as efficient and easy as possible by following these tips:

  1. The key to multitasking is multitasking
    • Multitasking is a skill you’ve honed over the years, so put it to good use in the kitchen.
    • As your guide, follow the menu. Using one dish, bake in the oven, cook on the stovetop, put in the crockpot, and chop on the cutting board at the same time.
  2. Preparation is essential, but don’t overdo it.
    • If your food will be kept in the refrigerator for more than three or four days, you should limit the serving size unless you plan to freeze it. Saving time and reducing waste is the goal.
  3. You should double the recipe. Now and then.
    • Sure, I understand. Don’t overprepare, I told you! Whenever it is possible to freeze it, double the amount. Next week, add it to your meal prep list!

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