Skip To Main Content

Lackawanna College

Scoreboard

Falcons Softball Summer 2022 Workout

SOFTBALL SUMMER 2022                                                                                                                                                                                                                             
                                                                                                                                                                                                                               
Before Starting This Program:     
  • Always consult a doctor to ensure you are in suitable physical condition to exercise
  • Perform a general dynamic warm up prior to training. A warm up is included, you can substitute your typical pre-practice warm up if preferred    
  • Be sure you are properly hydrated and ready to exercise. Also be overly cautious when doing lift and conditioning workouts on the same day. Less is more
  • Be overly cautious when training in the heat both indoor and outdoor. take frequent water breaks and extend rest time between reps.  Pull yourself out when needed
  • Some exercises can be your choice. I recommend staying with variations you're familiar and comfortable with.
  • For example, if you've been taught how to Front Squat, I would stick with that instead of trying Back Squats on your own
  • If you don't have a spotter or would rather not squat, Trap Bar Deadlifts are a great alternative.
  • The same applies for Dumbbell Bench Press instead of Barbell Bench Press, etc.
  • Go with what you can execute the best and feel good with. Quality form is the top priority.                                                                                                                                                                                                   
Estimating A Training Max:                 
                                                                                                                                                                                                        
A training max is the number you'll base your percentages off of
NOTE: a training max IS NOT your all time personal best max
Drop 5% off your best all time PR, use that new number
Your all time best PR probably came after some sort of peaking build up on a testing day
This is an optimal state, but probably not where you're at 90% of the time
A training max represent what you could hit most of the time
The goal is continuous progress each week, not beating your head against a wall using weight that are too heavy
Check your ego,  trust the process, and adjust your training max
Otherwise don't email me in week 5 complaining you can't hit your reps
             
If You Don't Know Your Max:
Before starting this program, work up to a heavy top set of 5 reps
Make a note of how many more QUALITY, LEGIT reps you could have done at that weight
add the reps you did to what you could have done and plug into the formula below
                                                                                                                                                                                                                               
weight. x reps x . 0333 + weight = 1RM.                                                                                                                                                                                                                 
                                                                                                                                                                                                                               
Example:       
                                                                                                                                                                                                                     
I benched 185 for 5 reps                                                                                                                                                                                                                              
I feel like I could have done 1 more legit rep                                                                                                                                                                                                                        
5+1 = 6                                                                                                                                                                                                                 
weight. x reps x . 0333 + weight = 1RM.                                                                                                                                                                                                                 
(185) x (6) x (.0333) + 185 = 221.9                                                                                                                                                                                                                             
Always round down to the nearest 5                                                                                                                                                                                                                       
Estimated Max = 220                                                                                                                                                                                                                      
Take off 5% = 210                                                                                                                                                                                                                            
TRAINING MAX = 210lbs                                                                                                                                                                                                                               
Use 210 to base your percentages off of                                                                                                                                                                                                               

You can update your max after a few weeks following the same formula:
 
40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% Max
200 225 250 275 300 325 350 375 400 425 450 475 500
196 221 245 270 294 319 343 368 392 417 441 466 490
192 216 240 264 288 312 336 360 384 408 432 456 480
188 212 235 259 282 306 329 353 376 400 423 447 470
184 207 230 253 276 299 322 345 368 391 414 437 460
180 203 225 248 270 293 315 338 360 383 405 428 450
176 198 220 242 264 286 308 330 352 374 396 418 440
172 194 215 237 258 280 301 323 344 366 387 409 430
168 189 210 231 252 273 294 315 336 357 378 399 420
164 185 205 226 246 267 287 308 328 349 369 390 410
160 180 200 220 240 260 280 300 320 340 360 380 400
156 176 195 215 234 254 273 293 312 332 351 371 390
152 171 190 209 228 247 266 285 304 323 342 361 380
148 167 185 204 222 241 259 278 296 315 333 352 370
144 162 180 198 216 234 252 270 288 306 324 342 360
140 158 175 193 210 228 245 263 280 298 315 333 350
136 153 170 187 204 221 238 255 272 289 306 323 340
132 149 165 182 198 215 231 248 264 281 297 314 330
128 144 160 176 192 208 224 240 256 272 288 304 320
124 140 155 171 186 202 217 233 248 264 279 295 310
120 135 150 165 180 195 210 225 240 255 270 285 300
116 131 145 160 174 189 203 218 232 247 261 276 290
112 126 140 154 168 182 196 210 224 238 252 266 280
108 122 135 149 162 176 189 203 216 230 243 257 270
104 117 130 143 156 169 182 195 208 221 234 247 260
100 113 125 138 150 163 175 188 200 213 225 238 250
96 108 120 132 144 156 168 180 192 204 216 228 240
92 104 115 127 138 150 161 173 184 196 207 219 230
88 99 110 121 132 143 154 165 176 187 198 209 220
84 95 105 116 126 137 147 158 168 179 189 200 210
80 90 100 110 120 130 140 150 160 170 180 190 200
76 86 95 105 114 124 133 143 152 162 171 181 190
72 81 90 99 108 117 126 135 144 153 162 171 180
68 77 85 94 102 111 119 128 136 145 153 162 170
64 72 80 88 96 104 112 120 128 136 144 152 160
60 68 75 83 90 98 105 113 120 128 135 143 150
56 63 70 77 84 91 98 105 112 119 126 133 140
52 59 65 72 78 85 91 98 104 111 117 124 130
48 54 60 66 72 78 84 90 96 102 108 114 120
44 50 55 61 66 72 77 83 88 94 99 105 110
40 45 50 55 60 65 70 75 80 85 90 95 100

How to estimate a training max:                               
                                                                                                                                                                                
Work to a heavy top set, then note how many more QUALITY reps you could have done                                                                                                                                                                                                                 
Add both together (reps done + could have done)                                                                                                                                                                                                                            
Did 3, could have done 2 more = 5                                                                                                                                                                                                                           
Refer to the chart below and divide the weight used by decimal percentage                                                                                                                                                                                                                        
                                                                                                                                                                                                                               
Example: 10 RM = 72%
Did 315 for 3 reps, could have done 2 more 8 RM = 80%
315  is my estimated 5 rep max by feel 6 RM = 85%
5 rep max = 87% 5 RM = 87%
ex. 315 / .87 = 405 4 RM = 90%
405 is my training max to work off of 3 RM = 92%
2 RM = 95%

                                                                            
How to read the workout sheet:             
                                                                                                                                                                                                  
The exercises to do are listed in order                                                                                                                                                                                                                    
To the left of the exercise, you'll see a number and letter (1A, 1B, 2A, etc)                                                                                                                                                                                                                             
Exercises with the same number are to be done back to back. This is called a superset                                                                                                                                                                                                                    
You'll do all sets of the 1s before moving to the 2s, etc                                                                                                                                                                                                                   
If this isn't really possible in your gym or facility, you can just do them one at a time                                                                                                                                                                                                                         
Sets and reps (3x10, 3x8, 2x12, etc). The sets and reps to do are listed under the Week column                                                                                                                                                                                                                   
Refer to the max chart to find the percentages. If you are unsure of your maxes, instructions to estimate are below the max charts                                                                                                                                                                                                                 
Maxes are labeled for the main lifts only (Squat/Bench Press). Assistance exercises are up to you, start light and build up. You'll be able to determine weight by feel                                                                                                                                                                                                                    
You'll record the weight you used under the "Weight" column so you know how to progress each time                                                                                                                                                                                                                    
                                                                                                                                                                                                                               
 
PRE-LIFT WARMUP
Exercise Reps Video
Bodyweight Squats 2x10
Jumping Jacks 2x10
Standing Forward Lunge 1x5e
Standing Lateral Lunge 1x5e https://www.youtube.com/watch?v=gwWv7aPcD88
Lying Straight Leg Raise (can do without band) x10e https://www.youtube.com/watch?v=_LSAqQIYpIM
Side Knee Raise (Fire Hydrants) x10e https://www.youtube.com/watch?v=-4C8805xWyM
Dynamic Pidgeons (2-3 sec hold) x5e https://www.youtube.com/watch?v=r5rQHXzytmk
Spiderman & Reach (elbow lunge) x5e https://www.youtube.com/watch?v=3uh1O8APlSE
Yoga Push Ups x10 https://www.youtube.com/watch?v=zxNSXfHnNyE
Prone W's x10 https://www.youtube.com/watch?v=94uAAUMJ7Jw
Prone Handcuffs x10 https://www.youtube.com/watch?v=Ojstdm0wZaM
                                                                                         
EXERCISE % WEEK 1 % WEEK 2
DAY 1 1A. GOBLET SQUAT CHOICE 3 X 8 CHOICE 3 X 10
1B. SQUAT JUMP 3 X 5 3 X 5
2A. DUMBELL RDL 3 X 8 3 X 8
2B. CABLE PULLDOWN 3 X 8 3 X 8
3A. STABILITY BALL LEG CURL 3 X 10 3 X 10
3B. SIDE PLANK 2 X 20 SEC 2 X 25 SEC
3C. REAR DELT RAISE 3 X 10 3 X 10
EXERCISE % WEEK 1 % WEEK 2
DAY 2 1A. PUSH-UPS 3 X 8 3 X 10
1B. MED BALL ROTATIONAL SLAM 3 X 5 3 X 5
2A. 1 ARM DUMBELL ROW 3 X 8 EA 3 X 8 EA
2B. STANDING SHOULDER PRESS 2 X 8 2 X 10
3A. DUMBELL HAMMER CURLS 2 X 12 2 X 12
3B. CABLE TRICEP PUSHDOWNS 2 X 12 2 X 12
3C. PLANK SHOULDER TAP 2 X 6 EA 2 X 7 EA
EXERCISE % WEEK 1 % WEEK 2
DAY 3 1A. GOBLET SPLIT SQUAT 3 X 5 EA 3 X 5 EA
1B.  LATERAL SKATER BOUNDS 3 X 3 3 X 4
2A. DB INCLINE BENCH PRESS 2 X 10 2 X 10
2B. PULL-UPS 3 X 4 3 X 5 EA
3A. LYING HIP BRIDGE 3 X 10 3 X 10
3B. CUBAN PRESS 2 X 10 2 X 10
3C. PALLOF PRESS 3 X 8 EA 3 X 8 EA
EXERCISE % WEEK 3 % WEEK 4
DAY 1 1A. FRONT/BACK SQUAT 60% 3 X 8 65% 3 X 6
1B. SQUAT JUMP 4 X 5 4 X 5
2A. DUMBELL RDL 3 X 10 3 X 10
2B. CABLE PULL DOWN 3 X 8 3 X 10
3A. STABILITY BALL LEG CURL 3 X 12 3 X 15
3B. REAR DELT RAISE 3 X 12 3 X 15
3C. SIDE PLANK 2 X 30 SEC/EA 3 X 25 SEC/EA
EXERCISE % WEEK 3 % WEEK 4
DAY 2 1A. PUSH-UPS 3 X 12 3 X 14
1B. MED BALL ROTATIONAL SLAM 4 X 5 EA 4 X 5 EA
2A. 1 ARM ROW 3 X 12 4 X 10
2B. STANDING SHOULDER PRESS 3 X 8 3 X 10
3A. DUMBELL HAMMER CURLS 2 X 15 2 X 15
3B. CABLE TRICEP PUSHDOWNS 2 X 15 2 X 15
3C. PLANK SHOULDER TAP 2 X 7 EA 2 X 8 EA
EXERCISE % WEEK 3 % WEEK 4
DAY 3 1A. GOBLET SPLIT SQUAT 3 X 7 EA 3 X 8 EA
1B. LATERAL SKATER BOUNDS 3 X 5 3 X 5
2A. DB INCLINE BENCH PRESS 2 X 12 2 X 15
2B. PULL-UPS 3 X 6 3 X 6
3A. LYING HIP BRIDGE 3 X 12 3  X 12
3B. CUBAN PRESS 2 X 10 2 X 10
3C. PALLOF PRESS 3 X 10 EA 3 X 10 EA
EXERCISE % WEEK 5 % WEEK 6
DAY 1 1A. FRONT/BACK SQUAT 67% 4 X 8 70% 4 X 8
1B. BROAD JUMP 3 X 5 3 X 5
2A. BARBELL RDL 3 X 8 3 X 8
2B. CABLE PULLDOWN 3 X 12 3 X 12
3A. STABILITY BALL LEG CURL 3 X 8 3 X 8
3B. BAND PULL APARTS 3 X 12 3 X12
3C. SIDE PLANK 3 X 20 SEC/EA 3 X 25 SEC/EA
EXERCISE % WEEK 5 % WEEK 6
DAY 2 1A. BENCH PRESS 65% 4 X 8 67% 4 X 8
1B.  MED BALL SHOT PUT THROW 3 X 5 EA 3 X 5 EA
2A. DUMBELL ROW 3 X 12 3 X 12
2B. PUSH-UPS 2 X 12 2 X 12
3A. DUMBELL CURLS 2 X 15 2 X 15
3B. TRICEP PUSHDOWNS 2 X 15 2 X 15
3C. HANGING KNEE RAISE 3 X 10 3 X 10
EXERCISE % WEEK 5 % WEEK 6
DAY 3 1A. DUMBELL REVERSE LUNGE 3 X 8 EA 3 X 8 EA
1B. BOX JUMP 3 X 4 3 X 4
2A. INCLINE BENCH PRESS 3 X 8 EA 3 X 8 EA
2B. PULL-UPS 3 X 10 3 X 10
3A. SINGLE LEG HIP BRIDGE 2 X 15 EA 2 X 15 EA
3B. REAR DELT RAISE 2 X 15 2 X 15 
3C. FRONT PLANK 3 X 30 SEC 3  X35 SEC
EXERCISE % WEEK 7 % WEEK 8
DAY 1 1A. FRONT/BACK SQUAT 72% 4 X 8 74% 4 X 8
1B. BROAD JUMP 4 X 5 4 X 5
2A. BARBELL RDL 3 X 10 3 X 10
2B. CABLE PULLDOWN 4 X 10 4 X 10
3A. STABILITY BALL LEG CURL 3 X 10 3 X 10
3B. BAND PULL APARTS 3 X 15 3 X 15
3C. SIDE PLANK 3 X 30 SEC/EA 3 X 35 SEC/EA
EXERCISE % WEEK 7 % WEEK 8
DAY 2 1A. BENCH PRESS 70% 4 X 8 72% 4 X 8
1B. MED BALL SHOT PUT THROW 4 X 5 EA 4 X 5 EA
2A. DUMBELL ROW 4 X 10 4 X 10
2B. PUSH-UPS 3 X 10 3 X 10
3A. DUMBELL CURLS 2 X 20 2 X 20
3B. TRICEP PUSHDOWNS 2 X 20 2 X 20
3C. HANGING KNEE RAISE 3 X 10 3 X10
EXERCISE % WEEK 7 % WEEK 8
DAY 3 1A. DUMBELL REVERSE LUNGE 4 X 6 EA 4 X 6 EA
1B.  BOX JUMP 3 X 5 3 X 5
2A. INCLINE BENCH PRESS 3 X 10 3 X 10
2B. PULL-UPS 3 X 10 3 X 10
3A. SINGLE LEG HIP BRIDGE 3 X 12 EA 3 X 12 EA
3B. REAR DELT RAISE 3 X 12 3 X 12 
3C. FRONT PLANK 3 X 35 SEC 3 X 40 SEC
EXERCISE % WEEK 9 % WEEK 10
DAY 1 1A. FRONT/BACK SQUAT 75% 4 X 6 77% 4 X 6
1B. BOX JUMP 3 X 5 3 X 5
2A. BARBELL RDL 3 X 12 3 X 12
2B. CABLE PULLDOWN 3 X 12 3 X 12
3A. SINGLE LEG HIP BRIDGE 3 X 12 EA 3 X 12 EA
3B. INCLINE I,Y,T USE    (5 LB PLATE) 3 X 5 EA 3 X 5 EA
3C. SIDE PLANK 40 X 25 SEC/EA 4 X 30 SEC/EA
EXERCISE % WEEK 9 %  WEEK 10
DAY2 1A. BENCH PRESS 75% 4 X 6 77% 4 X 6
1B. MED BALL CHEST PASS 3 X 5 3 X 5
2A. 1 ARM DUMBELL ROW 3 X 6 EA 3 X 6 EA
2B. INCLINE BENCH PRESS 3 X 10 3 X 10
3A. HAMMER CURLS 2 X 15 2 X 15
3B. TRICEP EXTENSIONS 2 X 15 2 X 15
3C. PLANK SHOULDER TAP 3 X 8 EA 3 X 10 EA
DAY 3 EXERCISE % WEEK 9 % WEEK 10
1A. BARBELL SPLIT SQUAT 3 X 6 EA 3 X 6 EA
1B. LATERAL SKATER BOUNDS 3 X 4 3 X 5
2A. DUMBELL SHOULDER PRESS 2 X 12 2 X 12
2B. CHINUP NEGATIVES 3 X 6 3 X 8
3A. STABILITY BALL LEG CURL 3 X 15 3 X 15
3B. CUBAN PRESS 2  X 10 2 X 10
3C. PALLOF PRESS 3 X 10 EA 3 X 10 EA