Hope Pehrson and Victoria Stock

SER 220
Resistance Training Project
May 11, 2015

Softball Workout:
I. Strength Training Program: The designed strength training program is for the
Seton Hill softball team.
II. Background Information:
The average height of the Seton Hill softball team is five feet and six
inches and the weight ranges from 110-190 pounds. The entire softball team
consists of all females, with the exception of the head coach. The resistance
training background is minimal and they are able to lift more weight than average,
but have poor form and technique. The softball team has engaged in crossfit
training as well as some sprint and agility workouts. The goals of the softball
team would be to increase overall sport performance for better play, endurance to
last longer during the season, power to help sport performance, injury prevention,
and speed to help sport performance. For our specific strength training program
we designed one for Hayley Morgan. Hayley is a pitcher, she weighs 140 pounds,
she is 510, and has little resistance training. Hayleys goals are to increase pitch
speed, increase endurance to last longer in games, and to prevent injury. There are
no health or injury concerns for Hayley. The type of equipment that is available to
the softball team are free weights, machines, and manual resistance. All muscle
groups require attention, but the core and shoulders would require the most
attention. Hayleys only time restraint would be classes ranging from 10:00AM-
4:00PM. The training frequency would be six days a week with one off day. The
most common types of injury in softball would be tears in the ligaments in the
knees and related injuries to the shoulder.
Resistance Training Order
For each upper body day, the warm up will be basic static stretching of the upper
body. The upper body warm up would be pectoral wall stretches, posterior shoulder
hyperextensions, anterior cross-arm stretches, and behind the neck triceps stretches.
Each stretch will be done twice and held for thirty seconds each. For lower body and
sprint and agility days, dynamic stretching will be done. There is a chart and an order
to each stretch. For each warm up there is also a core exercise to be done. Every
Monday, Wednesday, and Friday the client is supposed to do: Ground Core: V-ups,
Single leg raises reach ups, penguins, and side crunches: Do 2 sets, 1st set 10 reps
each, 2nd set 12 reps. On Tuesdays, Thursdays, and Saturdays, the client is supposed
to do plank work as follows: front plank for 60 sec., then rotate each side for 30 sec.
each. Do each twice. The client will also perform a series of balance drills on the bosu
ball. For each cool down, the client will go through the static stretches again for five
minutes. On Mondays, Wednesdays, and Fridays the client will cycle for 5 minutes at
55-65 rpm. On Tuesdays, Thursdays, and Saturdays the client will run for five
minutes at 4-5 mph.

Upper Body Training

Order Resistance %RM Load Repetition Set Rest
# Exercise with Range Amoun Duration
Muscle t
1 Bench Press 70% in week one 8 in week one 3 60
Primary Muscle: 75% in week two 10 in week two seconds
Biceps 75% in week 10 in week
three three
80% in week four 12 in week four
2 Lateral Pull- 70% in week one 8 in week one 3 60
downs 75% in week two 10 in week two seconds
Primary Muscle: 75% in week 10 in week
Shoulders three three
80% in week four 12 in week four
3 Bicep Curls 70% in week one 10 in week one 3 60
Primary Muscle: 75% in week two 12 in week two seconds
Biceps 75% in week 12 in week
three three
80% in week four 15 in week four
4 Triceps Dips 70% in week one 10 in week one 3 60
Primary Muscle: 75% in week two 12 in week two seconds
Triceps 75% in week 12 in week
three three
80% in week four 15 in week four
5 One Arm 70% in week one 8 in week one 3 60
Dumbbell Row 75% in week two 10 in week two seconds
Primary Muscle: 75% in week 10 in week
Upper Back three three
80% in week four 12 in week four
6 One Arm Kettle 70% in week one 8 in week one 3 60
Bell Press 75% in week two 10 in week two seconds
Primary Muscle: 75% in week 10 in week
Shoulders three three
80% in week four 12 in week four
Lower Body Training

Order Resistance %RM Load Repetition Set Rest

# Exercise with Range Amoun Duration
Muscle t
1 Squat 70% in week one 10 in week one 3 60
Primary Muscle: 75% in week two 12 in week two seconds
quadriceps, 80% in week 12 in week
gluteus, three three
hamstrings 85% in week four 15 in week four
2 Romanian Dead 70% in week one 10 in week one 3 60
Lifts 75% in week two 12 in week two seconds
Primary Muscle: 80% in week 12 in week
Hamstrings three three
85% in week four 15 in week four
3 Leg Curls 70% in week one 10 in week one 3 60
Primary Muscle: 75% in week two 12 in week two seconds
Hamstrings 80% in week 12 in week
three three
85% in week four 15 in week four
4 Leg Extensions 70% in week one 10 in week one 3 60
Primary Muscle: 75% in week two 12 in week two seconds
Quadriceps 80% in week 12 in week
three three
85% in week four 15 in week four
5 Calf Raises 70% in week one 8 in week one 3 60
Primary Muscle: 75% in week two 10 in week two seconds
Calves 80% in week 10 in week
three three
85% in week four 12 in week four

Order # Dynamic Warm-Up Movement Stretched

Exercise
1 Standing Arm Swings Arms
2 Butt Kickers Quadriceps
3 High Knees Hamstrings
4 Ankling Calves
5 Straight Leg March Whole Leg
6 Falling Starts Whole Leg

The dynamic warm-ups will be completed before each session.

 Cardio Lift Sprints/Agilit Comments:
y
Monday Elliptical Bench Press 45lbx8, -Jump Rope*
for 15min. 50lbx7, 55lbx6
Lat Pull-down
30lbx12, 35lbx10, 40lbx8
Bicep Curls
15lbx8, 20lbx7, 25lbx6
Triceps Dips
Set 1: 12 reps
Set 2: 10 reps
1-Arm DB Row
15lbx12, 20lbx12, 25lbx12
1-Arm KB Press
8kx10, 8kx10
RTC Tubing**
Tuesday Run at 5.5 Squat -Ladder
mph for 10 Leg curl Drills**
min. Leg Extension
Cycle for Calf Raises
10 min. at
70-80 rpm.
Wednesday Skater/ NONE 20-Yard
Push- Shuttle****
up*** Square Drills
Spring****
Agility
Dots****
Pick Ups****
Thursday Elliptical Bench -Jump Rope*
for 20min. Press 45lbx8, 50lbx7,
55lbx6
Lat Pull-down
30lbx12, 35lbx10, 40lbx8
Seat Row
25lbx8, 30lbx7, 35lbx6
Bicep Curls
15lbx12, 20lbx10
1-Arm DB Row
15lbx12, 20lbx12, 25lbx12
1-Arm KB Press
8kx10, 10kx10
RTC Tubing**
TRX Row

Friday Run at 6.0 Hex DL -Ladder

 mph for 10 Leg Curl Drills**
min. Leg Extension
Cycle for Calf Raises
10min. at RDL
70-80 rpm. Side Lunges
Saturday Elliptical TOTAL -Jump Rope*
for 10 min. KB Swing -Ladder
Run at 6.0 12k x 20, Drills**
for 10 min. 14k x 18,
16k x 15
Backwards Lunges (15lb.
on each hand)
Set 1: 8
Set 2: 7
Set 3: 6
Assisted Pull Up
Set 1: 10
Set 2: 9
Set 3: 8
Bench Push Up
Set 1: 10
Set 2: 10

Sunday OFF OFF OFF

* Ground Core: V-ups, Single leg raises reach ups, penguins, and side crunches:
Do 2 sets, 1st set 10 reps each, 2nd set 12 reps
*Jump Rope: Jump for 20 sec. on and 10 sec. off
**Ladder Drills: Start with running through the ladders with both feet in each square.
Then run through again putting only one foot in each. Go down and back for each.
Then Hopscotch the ladder starting with both feet on each side of first square then
jump to next square with both feet in keep doing this process till the end of the ladder
is reached then go backwards both feet in the out. Then turn so you are going up the
side of the ladder and start the Ins and Outs drill which has you place left foot the
right foot in the same square then out of the square and continue process down the
whole ladder and back. End with running through the latter one foot in each down and
back.
** Plank: Front plank for 60 sec., then rotate each side for 30 sec. each
Do each 2 times
*Rotator Cuff Tubing: Internal rotation, external rotation, extension, external rotation:
Do each 2 times 10 reps, then 12 reps
***Skater/push-up: Skater Jumps are side-to-side jumps on one foot, jumping to the
right with landing on the right foot, then jumping to the left landing on the left foot.
Do 20 skater jumps then do 10 push ups right after. Repeat one more time.
 Sprint Workout****
20-yd shuttle: Run a total of 20 yards, go right 5 (yards) then run all the way to the
left (10yards), then back to the center (5 yards); Complete 3 sets

Square Drills: Sprint forward (10yards), carioca to the left (10yards), then backpedal
(10yards), the carioca to the right (10yards); Complete 3 sets

Agility Dots: Have 5 dots on the floor in shape of an X (2 on top, 1 in middle, 2 on

bottom: 2ft.x3ft.) First start with Up and Back start with both feet at the top with each
foot on a dot, then jump backward both feet to the middle then backward again
separating the two feet to the bottom to dots, do the same back to the top, do 5 more
times. Second take your right foot and make a Z with the dots jumping from left to
right to middle and to the top left and right dots and repeat 5 more times. Then take
left foot and do the same. Take both feet and do the same drill you did for single leg
drill. Last is called the Turn Around, both feet start on bottom 2 dots jump to center
then up to top two dots, then turn around and do the same thing back, repeat that 5
more times. Goal for the Agility Dot drill is to get under 70 seconds.

Pick ups: Place two cones 5 yds apart, lateral shuffle from cone to cone while
someone tosses a ball at the participant for 30 seconds. Rest for 30 seconds then
repeat 4 more times.

Name:
Date:
Goals:
Comments:

Set/Rep/ M T W R F Sat. Sun.

Weight
Dynamic
Stretches
Bench Press
Lat. Pull
Downs
Bicep Curls
Triceps
Dips
One Arm DB
Row
One Arm KB
Press
Squat
RDL
Leg Curls
Leg
Extensions
Calf Raises
Sprint/Agility

This program will be used for one whole month by the Seton Hill softball team.
Changes will be made weekly according to the individuals %RM load and repetitions.
The %RM load would increase by 5% after weeks one and three. The repetitions
would go up weekly to help encourage proper strength building. These changes are
important because it will help to increase our endurance, strength & power, and
overall sports performance.