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College Softball Summer Training Program – Phase 1

This week, I’m delivering Phase 1 of our College Softball Summer Training program. Below you will be able to access the PDF workout sheets to download and print.

Here are the terms and conditions of the program:

  • This program is designed to prepare incoming college freshmen athletes for their collegiate weight room experience by including exercises such as squats, deadlifts, push ups, pull ups, presses.
  • The first phase of this program focuses on flexibility, core stability, and strength training competence.
  • The program follows a 3-day workout rotation. The program assumes the athlete will be playing tournaments on the weekends. I recommend that the athlete schedules strength training on Mondays, Tuesdays, and Thursdays, or Mondays, Wednesdays, and Fridays.
  • There is no supplementary conditioning or running program. If you have a required conditioning test for school, I suggest you complete it prior to the beginning of this program and retest every 3 weeks. If you are making progress (adding weight, completing more reps) during your workouts, you will be surprised how much your conditioning improves. If you are not playing on the weekend, you can schedule a conditioning day at track or field to complete any of the workouts provided by your college coach.
  • Exercise video demonstrations and instruction are hyperlinked to each exercise in RED. Once you open the PDF, click on any of the exercises to load their video.

College Softball Summer Training Program – Phase 1

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.

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