Wheeling Jesuit Softball

Summer Workout

• Program starts Tuesday June 1^st.

• Follow the calendar for workouts and days off. Click on the links below calendar to view exercise options.

• Freshman, do not perform exercises highlighted in red if you have never done them before! Also, do not do any other exercises that you are unfamiliar with. If you have a trainer or coach who can teach you proper technique on any of the exercises, then you may perform them.

• If any exercise causes you pain, DO NOT DO IT!!! Substitute another exercise.

• Video descriptions of most exercises are on the team website.

• When the reps decrease, you should be increasing the weight!

• We will be testing the 12-minute run during the first week of practice in the fall. You will be expected to run 13 laps (1.3 miles) on the indoor track in 12 minutes. If you do not pass, you will continue to run the test each Tuesday, Wednesday, and Friday at a designated time, until you can pass it.

• We will also test on a variety of exercises during the first week. We will not be doing bench press and squat as we have in the past. We will test weighted push-ups, inverted pull-ups, vertical jump, broad jump, 20-yard sprint, home to second. There will also be some other tests to measure speed, power, and agility. In the fall, we are going to add more variety to our strength and conditioning programs to make them more productive, more competitive, and hopefully more fun.

• If you miss a day of lifting on the calendar, make it up, do not skip it. If you miss a day of running, continue on to the next day of lifting and try to add in some running.

• If you go on vacation, make that your off week instead of the week that is listed on the calendar.

• If you don’t have the equipment to perform a particular exercise, substitute something similar.

• If you do not have access to a med ball, you can use a DB instead on the following exercises: clean & press, seated twist, fed ex

• Begin each strength training workout with a dynamic warm-up, similar to our pre-practice routine.

• Feel free to print off a copy of the workout.

• Make sure that you are throwing on a regular basis.

• Any questions, please email or text me at 740-260-5795.

June 2009
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
		1 Interval running	2 Strength Training Agilities	3 Speed Work Followed by Cardio/ABS	4 Strength Training Agilities	5
6	7 Strength Training Agilities	8 Interval running	9 Strength Training Agilities	10 Speed Work Followed by Cardio/ABS	11 Strength Training Agilities	12
13	14 Strength Training Agilities	15 Interval running	16 Strength Training Agilities	17 Speed Work Followed by Cardio/ABS	18 Strength Training Agilities	19
20	21 Strength Training Agilities	22 Interval running	23 Strength Training Agilities	24 Speed Work Followed by Cardio/ABS	25 Strength Training Agilities	26
27	28 Strength Training Agilities	29 Interval running	30 Strength Training Agilities

July 2009
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
				1 Speed Work Followed by Cardio/ABS	2 Strength Training Agilities	3
4	5 OFF	6 OFF	7 OFF	8 OFF	9 OFF	10
11	12 Strength Training Agilities	13 Interval running	14 Strength Training Agilities	15 Speed Work Followed by Cardio/ABS	16 Strength Training Agilities	17
18	19 Strength Training Agilities	20 Interval running	21 Strength Training Agilities	22 Speed Work Followed by Cardio/ABS	23 Strength Training Agilities	24
25	26 Strength Training Agilities	27 Interval running	28 Strength Training Agilities	29 Speed Work Followed by Cardio/ABS	30 Strength Training Agilities	31

August 2009
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	2 Strength Training Agilities	3 Interval running	4 Strength Training Agilities	5 Speed Work Followed by Cardio/ABS	6 Strength Training Agilities	7
8	9 Strength Training Agilities	10 Interval running	11 Strength Training Agilities	12 Speed Work Followed by Cardio/ABS	13 Strength Training Agilities	14
15	16 Strength Training Agilities	17 Interval running	18 Strength Training Agilities	19 Speed Work Followed by Cardio/ABS Freshman Move-In	20 Strength Training Agilities	21
22	23 1^st day of class	24	25	26 Freshman/Walk-on Practice	27 Freshman/Walk-on Practice	28
29	30 Frosh Meet 5:30 Team Meeting 6-7 Testing 7-9 Sprint, VJump, BJump, Tjump, 12 minute run	31 Practice 5-7 Time Home to 2nd	1 Practice 5-7 Obstacle Course, Cones	2 Testing 5-7 Pullups, Pushups, Mat Flips, Lower Body	3 Intrasquad Scrimmage 3-6	4

Click on each of the links below to view the appropriate section of the workout program.

Agilities

Interval Running

Speed Work

Strength Training Program

Nutrition Plan

Cardio/ABS

After performing the speed work, do 15-20 minutes of jogging, biking, swimming or some other type of vigorous cardiovascular activity.

Upon completion of the cardio, complete 5 abdominal exercises, 30 seconds each exercise with a 30 second break between each exercise.

You can do your cardio/ABS at a different time of the day—does not have to be immediately after speed work.