Softball Weight-Lifting Program
Softball Weight-Lifting Program
Day 1: Legs and Abs
1. Squats (3 sets of 10)
2. Leg curls ( 3 sets of 10)
3. Leg extensions (3 sets of 10)
4. Leg raises (2 sets of 10)
5. Ball crunches or floor crunches (3 sets of 10)
6. Bicycles (2 sets of 10)
Day 2: Shoulders and Back
1. Bar-bell or dumb-bell press (2 sets of 10)
2. Front raises (3 sets of 10)
3. Side raises (3 sets of 10)
4. Wide grip pull downs (2 sets of 10)
5. Close grip pull downs or cable rows (2 sets of 10)
Day 3: Chest and Biceps
1. Flat bench (3 sets of 10)
2. Incline bar-bell or dumb-bell press (2 sets of 10)
3. Ball press (2 sets of 10)
4. Bar-bell curls (2 sets of 10)
5. Dumb-bell curls (2 sets of 10)
6. Preecher curls (2 sets of 10)
7. Trunk twist with heavy ball (2 sets of 25)
Day 4: Triceps and Calves
1. Push downs (3 sets of 10)
2. Tricep extension (3 sets of 10)
3. Skull crushers (3 sets of 10)
4. Calf raises (3 sets of 15)
5. Sit-ups with heavy ball (3 sets of 15)
|BODY TYPE |Up to 5’2” |5’3” - 5’5” |5’6” – 5’8” |5’9” and Up |
|Small |Less than 100 |Less than 115 |Less than 130 |Less than 140 |
|Medium |100 to 125 |115 to 145 |130 to 160 |140 to 175 |
|Large |More than 125 |More than 145 |More than 160 |More than 175 |
| |Grade |9th Grade |10th Grade |11th Grade |
|Standard |Less than 125 |126 to 145 |146 to 160 |161 to 175 |
|Larger Build |More than 125 |More than 145 |More than 160 |More than 175 |
|Grade |9th Grade |10th Grade |11th Grade |12th Grade | | | |Standard |Larger |Standard |Larger |Standard |Larger |Standard |Larger | |40 yard |White |6.0 |6.2 |5.9 |6.1 |5.8 |6.0 |5.7 |5.9 | | |Red |5.7 |5.9 |5.6 |5.8 |5.5 |5.7 |5.4 |5.6 | | |Black |5.4 |5.6 |5.3 |5.5 |5.2 |5.4 |5.1 |5.3 | | |Platinum |5.1 |5.3 |5.0 |5.2 |4.9 |5.1 |4.8 |5.0 | | |Elite |4.9 |5.1 |4.85 |5.0 |4.8 |4.95 |4.7 |4.9 | | | |Standard |Larger |Standard |Larger |Standard |Larger |Standard |Larger | |20 yard |White |4.1 |4.3 |4.0 |4.2 |3.9 |4.1 |3.8 |4.0 | | |Red |3.8 |4.0 |3.7 |3.9 |3.6 |3.8 |3.5 |3.7 | | |Black |3.4 |3.6 |3.3 |3.5 |3.2 |3.4 |3.1 |3.3 | | |Platinum |3.2 |3.4 |3.1 |3.3 |3.0 |3.2 |2.9 |3.1 | | |Elite |3.0 |3.2 |2.95 |3.1 |2.9 |3.05 |2.8 |3.0 | | | |Standard |Larger |Standard |Larger |Standard |Larger |Standard |Larger | |Vertical |White |10” |8” |11” |9” |12” |10” |13” |11” | | |Red |14” |12” |15” |13” |16” |14” |17” |15” | | |Black |18” |16” |19” |17” |20” |18” |21” |19” | | |Platinum |21” |18” |22” |19” |23” |20” |24” |21” | | |Elite |23” |20” |24” |21” |25” |22” |26” |23” | | | |Standard |Larger |Standard |Larger |Standard |Larger |Standard |Larger | |S.Long |White |4’6” |4’3” |4’8” |4’6” |4’10” |4’8” |5’0” |4’10” | | |Red |5’0” |4’9” |5’2” |4’11” |5’4” |5’1” |5’6” |5’3” | | |Black |6’0” |5’6” |6’3” |5’9” |6’6” |6’0” |6’9” |6’3” | | |Platinum |7’0” |6’6” |7’3” |6’9” |7’6” |7’0” |7’9” |7’3” | | |Elite |7’6” |7’0” |7’9” |7’3” |8’0” |7’6” |8’6” |8’0” | | | |Standard |Larger |Standard |Larger |Standard |Larger |Standard |Larger | |Dot Drill |White |76 |81 |74 |79 |72 |77 |70 |75 | | |Red |66 |71 |64 |69 |62 |67 |60 |65 | | |Black |56 |61 |54 |59 |52 |57 |50 |55 | | |Platinum |51 |56 |49 |54 |47 |52 |45 |50 | | |Elite |46 |51 |44 |49 |43 |48 |40 |45 | |
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