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2014 Softball Off Season Strength Training Program Month 1

Off Season Strength Training Program Month 1

Flexibility
Perform this routine prior to every workout and “off-days” before conditioning/cardio and practices.
Watch this video

Take 1-2 days off in between workouts. Utilize off days for conditioning and flexibility.
Session 1
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
PVC Hip Bridge w/3sec hold at top                                            10 reps
Push Up/Modified Push Up/Push Up Lowering                       8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                               8 reps each leg
Dumbbell Row                                                                                8 reps each arm
Front Plank                                                                                       :20
Bent Leg Side Plank/Side Plank                                                  :20 each side

Session 2
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
PVC Hip Bridge w/3sec hold at top                                                10 reps
Push Up/Modified Push Up/Push Up Lowering                           8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                   8 reps each leg
Dumbbell Row                                                                                    8 reps each arm
Front Plank                                                                                          :20
Bent Leg Side Plank/Side Plank                                                      :20 each side

Session 3
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
PVC Hip Bridge w/3sec hold at top                                                   10 reps
Push Up/Modified Push Up/Push Up Lowering                              8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                      8 reps each leg
Dumbbell Row                                                                                       8 reps each arm
Front Plank                                                                                             :20
Bent Leg Side Plank/Side Plank                                                         :20 each side

Session 4
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
PVC Hip Bridge w/3sec hold at top                                                     10 reps
Push Up/Modified Push Up/Push Up Lowering                                8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                         8 reps each leg
Dumbbell Row                                                                                          8 reps each arm
Front Plank                                                                                                :25
Bent Leg Side Plank/Side Plank                                                           :25 each side

Session 5
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
5 rounds
PVC Hip Bridge w/3sec hold at top                                                   10 reps
Push Up/Modified Push Up/Push Up Lowering                              8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                      8 reps each leg
Dumbbell Row                                                                                       8 reps each arm
Front Plank                                                                                             :25
Bent Leg Side Plank/Side Plank                                                        :25 each side

Session 6
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
5 rounds
PVC Hip Bridge w/3sec hold at top                                                   10 reps
Push Up/Modified Push Up/Push Up Lowering                             8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                      8 reps each leg
Dumbbell Row                                                                                       8 reps each arm
Front Plank                                                                                             :25
Bent Leg Side Plank/Side Plank                                                        :25 each side

Session 7
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
5 rounds
PVC Hip Bridge w/3sec hold at top                                                    10 reps
Push Up/Modified Push Up/Push Up Lowering                               8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                       8 reps each leg
Dumbbell Row                                                                                        8 reps each arm
Front Plank                                                                                              :30
Bent Leg Side Plank/Side Plank                                                         :30 each side

Session 8
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
5 rounds
PVC Hip Bridge w/3sec hold at top                                                      10 reps
Push Up/Modified Push Up/Push Up Lowering                                 8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                         8 reps each leg
Dumbbell Row                                                                                          8 reps each arm
Front Plank                                                                                                :30
Bent Leg Side Plank/Side Plank                                                            :30 each side

Session 9
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
6 rounds
PVC Hip Bridge w/3sec hold at top                                                           10 reps
Push Up/Modified Push Up/Push Up Lowering                                      8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                              8 reps each leg
Dumbbell Row                                                                                               8 reps each arm
Front Plank                                                                                                     :35
Bent Leg Side Plank/Side Plank                                                                :35 each side

Session 10
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
6 rounds
PVC Hip Bridge w/3sec hold at top                                                10 reps
Push Up/Modified Push Up/Push Up Lowering                           8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                   8 reps each leg
Dumbbell Row                                                                                    8 reps each arm
Front Plank                                                                                          :35
Bent Leg Side Plank/Side Plank                                                     :35 each side

Session 11
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
PVC Hip Bridge w/3sec hold at top                                                    10 reps
Push Up/Modified Push Up/Push Up Lowering                               8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                       8 reps each leg
Dumbbell Row                                                                                         8 reps each arm
Front Plank                                                                                               :35
Bent Leg Side Plank/Side Plank                                                          :35 each side

Session 12
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
PVC Hip Bridge w/3sec hold at top                                                     10 reps
Push Up/Modified Push Up/Push Up Lowering                                8-10 reps
Reverse Lunge/Dumbbell Reverse Lunge                                        8 reps each leg
Dumbbell Row                                                                                         8 reps each arm
Front Plank                                                                                               :35
Bent Leg Side Plank/Side Plank                                                          :35 each side

About the author

Joe Bonyai

Joe Bonyai is a strength and conditioning specialist and co-founder of Fastpitch Power. Joe operates Empower Athletic Development, a speed, strength and conditioning business for competitive athletes in Westchester, NY. Joe also authors a multi-sport training blog at www.Empower-ADE.com. Feel free to connect with Joe through Facebook at www.facebook.com/JJBonyai.

3 comments

  1. TJ

    How young is too young to be doing this?
    I coach a 10u team and would love to start something like this for my entire team, not just my daughter!
    How heavy of medicine balls, kettles, dumbbells should they be using?

    Preciate the time, and love the site!
    TJ

  2. Joe Bonyai

    Hey TJ – Young athletes can benefit from a routine like this as long as the experience is 2 THINGS: SUPERVISED AND FUN. I wouldn’t use weights other than med balls (slamming and throwing is fun and safe). Use bands for the rows, you can find them in our store page, they can be attached to something secure. Come up with fun/funny names for the exercises…somehow make up team games and relay races. Stuff like that.

    4 and 6 lb balls should be good for 10u.

    Thanks for the comment, glad you appreciate the info!
    Joe

  3. Bronson

    Joe,
    How many sessions are we to do in a workout? 1 through ? Or we trying to do all of them ?

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