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Preseason Speed, Strength and Conditioning Program

In this week’s post and video, I lay out a preseason fitness program for athletes who need to get in shape FAST for the upcoming season. If you haven’t made it to the gym much this off season, or you’ve been playing another sport, you still have time to get in shape for the spring. Follow my instructions in the video and program that I provide below.

Take 1-2 days of rest in between workout sessions.
*This is lower body focused program. I suggest choosing 1-2 upper body exercises (examples below) to complete your daily session.

Session 1

Body weight Jump or Kettlebell Jump      3 sets of 5 jumps
Split Squat Jump                                          3 sets of 10 jumps (5 with each leg forward)
Reverse Lunge to Power Skip                   3 sets of 5 jumps each

Session 2

Body weight or Kettlebell Squat w/pause    3 sets of 5 reps w/:02-:05 pause at bottom
Rear Foot Elevated Split Squat                      3 sets of 8 reps each leg
Reverse Lunge to Balance                             3 sets of 12 reps each leg

Session 3

Perform as a circuit (1 set of each exercise followed by 1-2 minutes rest)

6 rounds
Body weight squat w/:01 pause at bottom                         10 reps
Body weight Rear foot Elevated Split Squat                       10 reps each leg
Body weight Reverse Lunge to Balance                             10 reps each leg

Session 4

Body weight Jump or Kettlebell Jump      4 sets of 5 jumps
Split Squat Jump                                          4 sets of 10 jumps (5 with each leg forward)
Reverse Lunge to Power Skip                   4 sets of 5 jumps each

Session 5

Body weight or Kettlebell Squat w/pause    4 sets of 5 reps w/:02-:05 pause at bottom
Rear Foot Elevated Split Squat                     4 sets of 8 reps each leg
Reverse Lunge to Balance                            4 sets of 12 reps each leg

Session 6

Perform as a circuit (1 set of each exercise followed by 1-2 minutes rest)

6 rounds
Body weight squat or Kettlebell Squat                                 12 reps (15 if body weight)
Bod yweight Rear foot Elevated Split Squat                        12 reps each leg
Body weight Reverse Lunge to Balance                              12 reps each leg

Session 7

Body weight Jump or Kettlebell Jump      5 sets of 3 jumps
Split Squat Jump                                          4 sets of 16 jumps (8 with each leg forward)
Reverse Lunge to Power Skip                   3 sets of 6 jumps each

Session 8

Body weight or Kettlebell Squat w/pause                    5 sets of 6 reps w/:02-:05 pause at bottom
Rear Foot Elevated Split Squat  w/pause                    4 sets of 6 reps each leg w/:02-:05 pause at bottom
Reverse Lunge to Balance                                             3 sets of 12 reps each leg

Session 9

Complete ALL reps of each exercise in order. Record time of workout.

50 Split Squat Jumps (25 w/each leg forward)
40 Body weight Squats
30 Rear Foot Elevated Split Squats EACH LEG

Session 10

Body weight Jump or Kettlebell Jump      5 sets of 3 jumps
Split Squat Jump                                          5 sets of 16 jumps (8 with each leg forward)
Reverse Lunge to Power Skip                   4 sets of 6 jumps each

Session 11

Body weight or Kettlebell Squat w/pause                   5 sets of 6 reps w/:02-:05 pause at bottom
Rear Foot Elevated Split Squat  w/pause                   5 sets of 6 reps each leg w/:02-:05 pause at bottom
Reverse Lunge to Balance                                            3 sets of 10 reps each leg

Session 12

Complete ALL reps of each exercise in order. Record time of workout.

60 Split Squat Jumps (30 w/each leg forward)
50 Body weight Squats
40 Rear Foot Elevated Split Squats EACH LEG

Session 13

Body weight Jump or Kettlebell Jump      5 sets of 3 jumps
Split Squat Jump                                          5 sets of 16 jumps (8 with each leg forward)
Reverse Lunge to Power Skip                   5 sets of 6 jumps each

Session 14

Body weight or Kettlebell Squat w/pause                   5 sets of 6 reps w/:02-:05 pause at bottom
Rear Foot Elevated Split Squat  w/pause                   5 sets of 6 reps each leg w/:02-:05 pause at bottom
Reverse Lunge to Balance                                            2 sets of 10 reps each leg

Session 15

Complete ALL reps of each exercise in order. Record time of workout.

50 Split Squat Jumps (25 w/each leg forward)
40 Body weight Squats
30 Rear Foot Elevated Split Squats EACH LEG
20 Split Squat Jumps (10 w/each leg forward)

Upper Body Exercises

For more exercise demonstrations, visit the Fastpitch Power Youtube page. Once your on the page, search “College Softball”.

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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