High School Softball Player 12 Week Off Season Lifting Program & Core Workout PDF
Discover this High School softball player 12 week off season lifting program and core workout PDF download. You can also check out this interview I did with David Weck of WeckMethod – he’s does for running what I do for hitting.
Notes about the PDF lifting program:
- Warm-up should include leg swings, arm circles, high knees, butt kicks, and lunges.
- Cool down with static stretches for major muscle groups after each session.
- For a 5 foot 3 inch, 100-pound female athlete with a 100-pound max bench press, 200-pound max squat, and 250-pound max deadlift, start with a weight that allows you to complete the prescribed sets and reps with proper form. Gradually increase the weight as you get stronger and more comfortable with the movements.
Feel free to use this chart PDF as a handy guide for your 12-week off-season workout plan for high school fastpitch softball players.
Introduction
Hey there, softball players! As a passionate softball strength and conditioning coach and physical therapist, I’ve crafted the ultimate 12-week off-season workout plan just for you! Whether you’re a high school varsity player or a rising star in the making, this program will help you crush your goals and dominate the diamond. Get ready to unleash your full potential with this fun and effective training regimen!
Setting the Foundation: Assessing Your Strength
Before diving into the program, let’s assess your current strength and conditioning level. This will help us tailor the plan to suit your needs and maximize your gains. We’ll look at your bench press, squat, deadlift, and core stability to create a personalized program.
Here are a couple helpful resources:
- PubMed – Offseason Workout Recommendations for Baseball Players (also applies to Fastpitch Softball),
- PubMed – Effect of Core Training on Skill Performance Among Athletes: A Systematic Review.
Week 1-4: Building a Solid Base
During these initial weeks, we’ll focus on building a strong foundation. Emphasis will be on compound movements like squats and deadlifts to increase lower body strength. Core workouts will be introduced to improve stability and power transfer. Get ready to feel the burn!
Week 5-8: Power Up Your Game
Now that we have a strong base, it’s time to power up your game. We’ll incorporate explosive exercises such as power cleans and box jumps to enhance your athletic performance. This phase will help you generate more speed and power on the field.
Week 9-12: Unleash Your Inner Beast
In the final phase, we’ll kick things up a notch and focus on sport-specific movements. This includes agility drills, rotational exercises, and plyometrics. You’ll notice a significant improvement in your overall performance and be ready to take on any challenge that comes your way!
Throwing Arm Care: Keeping Your Arm Healthy
We can’t forget about arm care! Properly caring for your throwing arm is essential for avoiding injuries and maintaining peak performance. I’ll share some effective exercises and stretches to keep your arm in top shape.
Core Workout: Building Functional Low Back Stability
Your core is the powerhouse of your swing and throw. Strengthening your core will not only improve your performance but also protect you from injuries. I’ll guide you through a variety of core exercises to build functional low back stability and unleash your full potential.
12 Week Off-Season Lifting Program For Softball Players
Here’s a sample 12-week off-season lifting program specifically designed for high school softball players:
Week 1-4: Building a Strong Foundation
Day 1: Lower Body Strength
- Barbell Squats – 4 sets x 8 reps
- Romanian Deadlifts – 3 sets x 10 reps
- Leg Press – 3 sets x 12 reps
- Walking Lunges – 3 sets x 10 reps each leg
Day 2: Upper Body Strength
- Bench Press – 4 sets x 8 reps
- Bent Over Rows – 3 sets x 10 reps
- Shoulder Press – 3 sets x 10 reps
- Bicep Curls – 3 sets x 12 reps
Day 3: Rest and Recovery
Day 4: Power and Explosiveness
- Power Cleans – 4 sets x 6 reps
- Box Jumps – 3 sets x 8 reps
- Medicine Ball Slams – 3 sets x 10 reps
- Plyometric Push-Ups – 3 sets x 10 reps
Day 5: Core Stability
- Plank – 4 sets x 30 seconds
- Russian Twists – 3 sets x 20 reps each side
- Hanging Leg Raises – 3 sets x 12 reps
- Side Plank – 3 sets x 30 seconds each side
Day 6-7: Rest and Recovery
Week 5-8: Power and Speed
Day 1: Lower Body Power
- Box Squats – 4 sets x 6 reps
- Deadlifts – 3 sets x 8 reps
- Jump Squats – 3 sets x 10 reps
- Single-Leg Romanian Deadlifts – 3 sets x 10 reps each leg
Day 2: Upper Body Power
- Push Press – 4 sets x 6 reps
- Bent Over Rows (Explosive) – 3 sets x 8 reps
- Medicine Ball Chest Throws – 3 sets x 10 reps
- Pull-Ups – 3 sets x 8 reps
Day 3: Rest and Recovery
Day 4: Agility and Speed
- Ladder Drills – 4 sets x 5 reps each
- Cone Drills – 3 sets x 6 reps each
- Shuttle Runs – 3 sets x 4 reps
- Sprints – 10 sets x 50 meters
Day 5: Core Power
- Hanging Windshield Wipers – 4 sets x 8 reps
- Medicine Ball Rotational Throws – 3 sets x 10 reps each side
- Russian Twist with Medicine Ball – 3 sets x 15 reps each side
- Plank with Shoulder Taps – 3 sets x 12 reps each side
Day 6-7: Rest and Recovery
Week 9-12: Sport-Specific Movements
Day 1: Sport-Specific Lower Body
- Split Squats – 4 sets x 8 reps each leg
- Bulgarian Split Squats – 3 sets x 10 reps each leg
- Step-Ups – 3 sets x 10 reps each leg
- Depth Jumps – 3 sets x 8 reps
Day 2: Sport-Specific Upper Body
- Push-Ups with Claps – 4 sets x 8 reps
- Inverted Rows – 3 sets x 10 reps
- Medicine Ball Overhead Throws – 3 sets x 10 reps
- Dips – 3 sets x 8 reps
Day 3: Rest and Recovery
Day 4: Rotational Power
- Medicine Ball Rotational Slams – 4 sets x 8 reps each side
- Russian Twists with Medicine Ball – 3 sets x 15 reps each side
- Standing Cable Woodchoppers – 3 sets x 10 reps each side
- Pallof Press – 3 sets x 12 reps each side
Day 5: Endurance and Conditioning
- Hill Sprints – 6 sets x 30 seconds uphill
- Farmers Carry – 3 sets x 50 meters
- Battle Ropes – 3 sets x 30 seconds
- Burpees – 3 sets x 10 reps
Day 6-7: Rest and Recovery
Remember to warm up before each workout with dynamic stretches and cool down with static stretches after each session. Also, listen to your body and adjust the weight and intensity based on your progress and recovery.
Stay committed, work hard, and have fun as you embark on this 12-week journey to become a stronger, faster, and more powerful softball player! Good luck!
Conclusion
Congratulations on completing the High School Softball Player 12 Week Off Season Lifting Program & Core Workout! You’ve put in the hard work and dedication to elevate your game to the next level. Now, it’s time to step onto the field with confidence, knowing that you’re stronger, faster, and more powerful than ever before. Remember, success doesn’t come overnight, but with consistent effort and determination, you’ll be unstoppable. So, go out there, give it your all, and make your mark in the softball world!
FAQs
- Can I do this program if I’m new to lifting? Absolutely! The program is designed to accommodate all skill levels. Just start at a comfortable weight and gradually progress.
- How many days a week should I work out? The program recommends 4 days of lifting and 2 days of rest per week. Listen to your body and take rest days as needed.
- Is it safe for high school athletes? Yes, safety is our top priority. The program is designed to prevent injuries and improve performance in a safe and effective manner.
- What equipment do I need? Basic gym equipment such as dumbbells, barbells, squat rack, and resistance bands will be sufficient for the program.
- Can I still practice softball while doing the program? Absolutely! The program is designed to complement your softball training and enhance your performance on the field. Just make sure to manage your time wisely.
Now, go conquer the field and make your dreams a reality!
With 28,000+ online bat speed program sales, my methods have transformed coaches, instructors, and parents just like you. I'm affiliated with esteemed organizations like ABCA, IYCA, and SABR, advocating for positive coaching. With 15+ years in corrective fitness and a Division One baseball background, my knowledge is unmatched.
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