Jacqueline Othmani Fitness, LLC
Softball8 Week Softball Strength and Speed Program
This is an 8 week strength and speed program built for softball athletes who want to hit harder, run faster, and dominate the field.
2 full body strength days and 2 sprint sessions per week. No wasted time just intentional, results-driven sessions.
1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Activation
B1
Back Squat
3 x 5
B2
Broad Jump
3 x 5
C
Back Squat
1 x MAX
D1
30 Degree Incline DB Bench Press
3 x 12
D2
Shoulder CARS
3 x 5
E1
1-Arm DB Row
3 x 12
E2
Chest Supported Y's
3 x 12
F1
Romanian Deadlift (RDL)
3 x 12
F2
DB Lateral Raise
3 x 12
F3
A Frame Toe Touch
3 x 10
A
Dynamic Activation
B
Power Skip
1 x 30
C
Power Skip
1 x 30
D
Falling Starts
2 x 15
E1
Band Resisted Sprint
6 x 10
E2
Max Effort Sprint
6 x 20
F
Broad Jump
3 x 5
A
Dynamic Activation
B1
Box Squat
3 x 5
B2
Med Ball Lateral Lunge Jump
3 x 6
C1
Bench Press
3 x 5
C2
Bent Over Rear Delt Fly
3 x 12
D1
Bent Over Row
2 x 12
D2
DB Rear Foot Elevated Split Squat
2 x 12
E1
DB Shoulder Press
3 x 12
E2
Staggered Stance RDL
3 x 12
E3
Med Ball Sit Up
3 x 10
F1
Cable Facepull
2 x 15
F2
Hamstring Curl on Slides
2 x 15
A
Dynamic Activation
B
Power Skip
1 x 20
C
Max Effort Sprint
6 x 15
D
2 Foot Hop
3 x 10
