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”.