Baseball/Softball In-Season Strength Maintenance
Dare to Dream Athletics LLC
Baseball , SoftballThis 12 week workout program includes 3 separate 4 week programs that build off of each other in order to best suit in-season baseball and softball players for maintaining strength during the rigorous spring and summer seasons. This program runs 4 days per week and is designed to account for maximizing performance during practice and game play from week to week as well as preventing additional fatigue from weight training during comp season. As a former high level baseball player, in-season training was by far one of the hardest variables to control as an athlete. Games every other day, as well as practices in between, and tournaments on the weekends, this program was created with that in mind to keep you fresh all season long.
A1
High Bar Back Squat
4, 4, 4, 6, 6 @ 70, 70, 70, 60, 60 %
A2
Rotational Med Ball Throw
5 x 5
B1
Landmine Curtsey Lunge
3 x 5
B2
Seated Arnold Press
3 x 5
C1
Laying Banded Hammie Curl
3 x 8
C2
Lu Raises
3 x 8
D1
Decel Stepdown
3 x 8
D2
Plank Saws
3 x 8
E1
Y Pullbacks
3 x 12
E2
Lateral Banded Knee Stability Lunges
3 x 12
E3
Banded KB Overhead Carry
3 x 20
A1
SL Lateral Broad Jumps
3 x 3
A2
Plyo Pushups
3 x 5
B1
Neutral Grip DB Bench Press
4, 4, 4, 6, 6 @ 70, 70, 70, 60, 60 %
B2
Back Extension
5 x 8
C1
SL DB Bent Over Row
3 x 5
C2
Overhead Around the Worlds
3 x 5
D1
Straight Arm Skull Crushers
3 x 6
D2
Bent Over Rear Delt Fly
3 x 8
D3
Banded Lat Pulldown
3 x 8
E1
Reverse Med Ball Toss
3 x 3
E2
Lateral Med Ball Slams
3 x 5
A1
Trap Bar Deadlift
4, 4, 4, 6, 6 @ 70, 70, 70, 60, 60 %
A2
Landmine Press
5 x 6
B1
Floating Heel DB Lunges
3 x 5
B2
Barbell Upright Row
3 x 8
C1
Banded Nordic Curl
3 x 6
C2
Prone Blackburns
3 x 8
D1
Suitcase Lunges
3 x 5
D2
Plank DB Pull-Throughs
3 x 5
E1
Rear Delt Pulldowns
3 x 12
E2
Slanted Pogos
3 x 8
E3
Banded KB Overhead Carry
3 x 20
A1
Depth Jump to Vertical Jump
3 x 5
A2
Laying Med Ball Chest Throw
3 x 5
B1
Barbell Banded Strict Press
4, 4, 4, 6, 6 @ 70, 70, 70, 60, 60 %
B2
Split Stance Pallof Press
5 x 8
C1
Pullups
3 x 8
C2
Exercise Ball Windshield Wipers
3 x 8
D1
Bench Dips
3 x 6
D2
Snatch Grip Straight Arm Row
3 x 8
D3
Rotator Cuff Scarecrows
3 x 8
E1
Med Ball Skaters
3 x 5
E2
Wall Balls
3 x 5
Rylee Kara
Founder and Owner of Dare to Dream Athletics LLC. Coach Kara's dream is to share her legacy from competing at a high level and coaching in both the sports of Men's Baseball and Olympic Weightlifting with all that have a passion in bettering their health, fitness, and athletic performance just as she strives to do for herself!
