The Department of Gainz and Velocity

Softball
Coach
Sebastian Pearson

This is the first phase 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

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
dumbbells // medicine balls // bench that can be set an at incline // box 
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Softball - Beginner - 1