Softball Workout Plan

4 Week / 4 Days per Week / Intermediate

1 ratings
Softball Workout Plan

Softball Workout Plan

4 Week / 4 Days per Week / Intermediate

1 ratings

Softball Workout Plan

4 Week / 4 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Softball Legs & Core Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
2 sets, 8 reps, 02:00 rest
2 8 -- 02:00
Quads / Beginner
2 sets, 8 reps, 02:00 rest
2 8 -- 02:00
Glutes / Expert
2 sets, 8 reps, 01:00 rest
2 8 01:00
--
--
2 sets, 8 reps, 01:30 rest
2 8 01:30
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 00:01:00, 01:00 rest
2 00:01:00 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much card... more

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much cardio, but is more reliant on short bursts of energy. For this reason, this softball workout program does not incorporate cardio. However, the use of plyometrics and weight training is utilized to build fast twitch muscle fibers for quick, explosive movements.

Ideally this softball weight training routine should be completed in the off season when you can fully devote your time and give your body the rest it needs. However, this plan can be adapted to fit your practice and game schedule. Try not to overwork your body, because it will become counter productive to keep tearing down your muscles without proper recovery time. Be sure to feed your body the quality calories it needs to rebuild torn muscles, for without proper nutrition and recovery time any workout plan will be worthless.

There are four individual workouts in this softball workout program with each one being completed once a week. For those who like to take it easy on the weekend the ideal schedule would be M,T,TR,F in the order the workouts are listed. Legs and core are a big focus for this program because they are crucial to becoming a great softball player and that is why two days are devoted to them. Because strength is the main focus, most of the exercises (all compound ones) are set at eight reps. That's it. No more boring reading. It's time to start following this softball workout plan today!

Softball Chest, Shoulders & Triceps Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
2 sets, 8 reps, 02:00 rest
2 8 -- 02:00
Chest / Intermediate
2 sets, 8 reps, 02:00 rest
2 8 -- 02:00
Chest / Intermediate
2 sets, 10 reps, 01:00 rest
2 10 01:00
--
--
2 sets, 8 reps, 02:00 rest
2 8 -- 02:00
--
--
2 sets, 8 reps, 02:00 rest
2 8 -- 02:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much card... more

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much cardio, but is more reliant on short bursts of energy. For this reason, this softball workout program does not incorporate cardio. However, the use of plyometrics and weight training is utilized to build fast twitch muscle fibers for quick, explosive movements.

Ideally this softball weight training routine should be completed in the off season when you can fully devote your time and give your body the rest it needs. However, this plan can be adapted to fit your practice and game schedule. Try not to overwork your body, because it will become counter productive to keep tearing down your muscles without proper recovery time. Be sure to feed your body the quality calories it needs to rebuild torn muscles, for without proper nutrition and recovery time any workout plan will be worthless.

There are four individual workouts in this softball workout program with each one being completed once a week. For those who like to take it easy on the weekend the ideal schedule would be M,T,TR,F in the order the workouts are listed. Legs and core are a big focus for this program because they are crucial to becoming a great softball player and that is why two days are devoted to them. Because strength is the main focus, most of the exercises (all compound ones) are set at eight reps. That's it. No more boring reading. It's time to start following this softball workout plan today!

Softball Legs & Core Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
2 sets, 8 reps, 02:00 rest
2 8 02:00
Quads / Expert
2 sets, 8 reps, 02:00 rest
2 8 -- 02:00
Quads / Intermediate
2 sets, 8 reps, 02:00 rest
2 8 -- 02:00
--
--
2 sets, 12 reps, 01:30 rest
2 12 01:30
--
--
2 sets, 00:01:00, 01:00 rest
2 00:01:00 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much card... more

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much cardio, but is more reliant on short bursts of energy. For this reason, this softball workout program does not incorporate cardio. However, the use of plyometrics and weight training is utilized to build fast twitch muscle fibers for quick, explosive movements.

Ideally this softball weight training routine should be completed in the off season when you can fully devote your time and give your body the rest it needs. However, this plan can be adapted to fit your practice and game schedule. Try not to overwork your body, because it will become counter productive to keep tearing down your muscles without proper recovery time. Be sure to feed your body the quality calories it needs to rebuild torn muscles, for without proper nutrition and recovery time any workout plan will be worthless.

There are four individual workouts in this softball workout program with each one being completed once a week. For those who like to take it easy on the weekend the ideal schedule would be M,T,TR,F in the order the workouts are listed. Legs and core are a big focus for this program because they are crucial to becoming a great softball player and that is why two days are devoted to them. Because strength is the main focus, most of the exercises (all compound ones) are set at eight reps. That's it. No more boring reading. It's time to start following this softball workout plan today!

Softball Back & Biceps Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
--
Middle Back / Intermediate
--
Lats / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much card... more

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much cardio, but is more reliant on short bursts of energy. For this reason, this softball workout program does not incorporate cardio. However, the use of plyometrics and weight training is utilized to build fast twitch muscle fibers for quick, explosive movements.

Ideally this softball weight training routine should be completed in the off season when you can fully devote your time and give your body the rest it needs. However, this plan can be adapted to fit your practice and game schedule. Try not to overwork your body, because it will become counter productive to keep tearing down your muscles without proper recovery time. Be sure to feed your body the quality calories it needs to rebuild torn muscles, for without proper nutrition and recovery time any workout plan will be worthless.

There are four individual workouts in this softball workout program with each one being completed once a week. For those who like to take it easy on the weekend the ideal schedule would be M,T,TR,F in the order the workouts are listed. Legs and core are a big focus for this program because they are crucial to becoming a great softball player and that is why two days are devoted to them. Because strength is the main focus, most of the exercises (all compound ones) are set at eight reps. That's it. No more boring reading. It's time to start following this softball workout plan today!

311 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Barbell
  • Squat Rack
  • Flat Bench
  • Chin-Up Bar
  • EZ-Curl Bar
Show All

1 Review

  • caoh1998
    about 2 years ago
    #

    these exercise my daughter used and worked great in building strength. Im not sure where week two is though

Softball Workout Plan

311 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Barbell
  • Squat Rack
  • Flat Bench
  • Chin-Up Bar
  • EZ-Curl Bar
Show All