Post-Season and Summer Programs
The post-season portion of the program begins 2 to 3 weeks after the
completion of the season. Immediately
after the season, the athletes should take 1-2 weeks of active rest and test
for their one-rep maximums in the primary exercises. The post-season cycle of the program lasts
for 8 weeks.
Upon completion of the 8-week post-season cycle, the athlete should
again take a week of active rest and re-test their 1RM. Following this week of active rest, the
athlete will begin the summer training cycle of the program. The summer cycle normally lasts for 5-6
weeks, depending on the length of the summer vacation period, and leads up to
the start of the new school year.
Typically, the design of the post-season and summer program will include
both the standard linear format and the secondary format. The first example
shows the post-season cycle in the standard linear format, and the summer cycle
in the secondary format. The second
example shows the post-season cycle in the secondary format, and the summer
cycle in the standard linear format.
The post-season programs should also include endurance and sprint
conditioning activities, plyometrics, agilities, and med ball exercises. These activities are included on the workout
cards. Again, use the exercise menu to choose your
exercises on the workout card.
Example 1
Post-Season Program 8-week,
5-day standard linear program (3 days of
weight training and 2 days of additional training)
Summer Program 8-week,
4-day program variation (2 days of weight training and 2
days of additional training)
Example 2
Post-Season Program 8-week,
5-day program variation (3
days of weight training and 2 days of additional training)
Summer Program 8-week,
4-day standard linear format (2 days of
weight training and 2 days of additional training)
Here is the 2009 summer strength & conditioning program used
by the Wheeling Jesuit University softball program. Everything is already laid out for the
athlete.
Wheeling Jesuit 2009 Summer Strength & Conditioning Program
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