The Department of Gainz and Velocity
SoftballThis is the first 3 phases of a beginner program for the young softball player who is new to the weight room or weight training in general.
This program will teach the fundamental weightlifting movements and techniques while aiding in strength, mobility, and stability for softball players. Written and coached by Rylie Matthews
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Saigon Squat + Hamstring Stretch
2 x 10
A2
Scap Push-Up
2 x 10
B1
Plank
2 x 0:20
B2
Pogo Jump
2 x 10
C
DB Countermovement Jump
5 x 3
D1
Goblet Squat
5 x 8
D2
Hip Hinge
4 x 10
E1
Half-Kneeling DB Shoulder Press
3 x 10
E2
Supinated Wall Slides
3 x 10
E3
Incline DB Row
3 x 10
A1
Hip 90/90
2 x 10
A2
Prone IYT
2 x 10
B1
Side Plank
2 x 0:20
B2
Snap Down
2 x 5
C1
DB Floor Press
5 x 8
C2
Seated External Rotation
3 x 10
C3
TRX Row
4 x 10
D1
DB Deadlift
4 x 8
D2
Forward Scoop Toss
3 x 3
E
Glute Bridge
3 x 10
F
Calf Raise
3 x 15
A1
Lateral Lunge
2 x 10
A2
Prone Angels
2 x 10
B1
Dead Bug
2 x 10
B2
Lateral Hop
3 x 3
C1
Split Squat
4 x 10
C2
Hamstring Curl on Slides
4 x 10
D1
DB Shoulder Press
3 x 10
D2
DB Shrug
3 x 12
D3
Lat Pulldown
3 x 10
E1
Box Jump
3 x 5
E2
Med Ball Slam
3 x 5
