Softball Off-Season S&C-Part 2

How to Program When Your Athletes Lift at School During the Day

Q: “Coach, when the  girls are lifting during the day in class, what are things we as coaches should be doing or not doing during our after-school conditioning workouts?” 


A: Great question!

I try to work opposite muscle groups or pushing/pulling of what the kids are doing at school. Most programs are completing some variation of squats, bench, and hang cleans. Lots of forward movement and pushing. In addition, the reps/sets of these are usually geared toward achieving a heavy 1 rep max.  This style of lifting produces slow, thick, stiff muscle activation (think powerlifter)–NOT a bad thing, persay, just not something we want to spend a lot of time doing as  a softball player. 
My recommendation for strength is to work opposite muscle groups and focus on staying within the 65-75% range of lifts, for 2-3 sets of 4-6 reps. 
Lifts I like programming in this situation for strength are:  
  • Single leg squats or deadlifts and Isometric holds with dumbbells–complete 3 heavy single leg bulgarian split squats followed by a :10-:20 second lunge hold at the bottom, complete on both sides, then rest 1-2 minutes and repeat.



    • Cossack squats (side squat) with dumbbell at the chest –focus on moving through a full range of motion on both sides (2 x 6)
    • (Many variations of rowing)—Single arm dumbbell bear row 2 x 6 reps,  2 x 10 wide-stance rotational row, 2 x 20 banded rows in split stance

Cue: “keep back flat like a board, NO C’s in the low back”


Core stuff is all anti-rotation focused–we have to create stiffness first!—> 2 x 6 Paloff press, Paloff sidesteps, anti-rotation trunk twist or med ball tosses. Paloff Variations:

Cue “stick and hold the landing” 

Conditioning workouts I like programming are:
  •  1-2 days of Zone 2 aerobic conditioning–30-45 minutes of ruck walk or slow bike, row (should be able to breathe through the nose the entire time)–I tell the girls to do this on their own time, send me a pic of proof! 🙂
  • 1-day of Med Ball Drills: Power heaves, split stance slams, bilateral slams, rhythm drills–I cue the girls to complete 4-8 reps as smoothly as they can, going for speed–we will repeat these rounds 3-4 x
  • 1-day of 5-10, 10-20 meter sprints–we time these for intent. These can be done from a straight start or from kneeling, face down, skip start, etc.–be creative!


Share this post

Welcome to the sheStrength Squad

Please fill out the information below to the best of your knowledge. And we will get started! I can NOT wait to meet you and introduce you to our sheSTRENGTH Squad. Ready to gain new confidence and strength?? Let’s do it. See you soon, Anna

"*" indicates required fields

Please record any injuries/medical conditions that will affect my fitness/health pursuits...
What are your health/fitness/nutrition goals? Lose weight? If so, how much? Learn how to lift weights? Fight against family history? Get accountability to these goals?
What is the best way to communicate with you?
Initial Consultation or Start the sheSTRENGTH app?*
Initial Consultation--Meet 1-1 with trainer to go over movement assessment, body composition analysis sheSTRENGTH App--Start receiving workouts via the online app, immediately and skip the consultation.
Price: $65.00
Price: $29.99
Credit Card*
I have filled out this information to the best of my knowledge and believe all written answers to be true. Please sign the form below after reading through the Waiver of Liability form.
I understand I have enrolled in a program of strenuous physical activity including but not limited to aerobic dance, weight training, stationary bicycling, and the use of various strength equipment. I hereby affirm that I am in good physical condition and do not suffer from any disability that would prevent or limit my participation in this exercise program.

In consideration of my participation in Anna Woods Fitness LLC exercise program, I, for myself, my heirs and assigns, hereby release Anna Woods Fitness LLC (its employees and owners) from any claims, demands, and causes of action arising from my participation in the exercise program. I fully understand that I may injure myself as a result of my participation in this exercise program, and I hereby release Anna Woods LLC from any liability now or in the future, including, but not limited to heart attacks, muscle strains, pulls or tears, broken bones, shin splints, heat prostration, knee/lower back/ foot injuries and other illness, soreness, or injury, however caused, occurring during or after my participation in this exercise program.

Anna Woods Fitness LLC has recommended that I consult a physician before I engage in any physical exercise program. I acknowledge that I have done so or that I have chosen not to consult a physician but will begin the exercise program on my own accord.

I hereby affirm that I have read and fully understand the above.