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Baseball/Softball In-Season Strength Maintenance

Dare to Dream Athletics LLC

Baseball , Softball
Coach
Rylee Kara

This 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.

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Maximize In-Season Performance
No more showing up to the ballpark with nagging little injuries preventing you from performing your best. D2D's 12 Week In-Season Baseball and Softball Strength Maintenance will have you showing up to every game day feeling fresher and stronger than weeks prior!
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Maintain Off-Season Gains In-Season!
A workout plan that will not only have you performing better when it counts in-season, but when Championship season comes to a close and players must return to increase their numbers in the weight room, they will be far ahead of those who didn't reap the benefits in-season!
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A Program that Balances Workload for You
No more worrying about going too heavy or putting too much stress on your body while practicing and playing 3 plus games per week. The Baseball and Softball In-Season Strength Maintenance program uses NSCA certified recommendations for percentages and reps schemes for daily workouts that will keep you fresh all season long to perform at your best!
Features
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Programming 4 days per week
Daily workouts with sport specific movement crucial to ensuring baseball and softball player in-game performance is peaked all season long.
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Delivered through TrainHeroic
Convenience factor! No matter where you may end up traveling for a game, you can find your Dare to Dream Athletics workouts in the Train Heroic App!
Equipment
Required
Barbell // Dumbbells // Bands // Plates
Recommended
Kettlebells
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Coach
coach-avatar 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!

Baseball/Softball In-Season Strength Maintenance