*Disclaimer* While it is titled “The Baseball/Softball Program”, this can absolutely benefit any athlete, especially those who play a rotational sport or overhead sports such as golf, tennis, volleyball, etc.. Every athlete needs to be strong, able to produce high amounts of vertical and horizontal force, etc. This program covers all bases and focuses a little more on shoulder health and rotational power than The Basketball Program and The Soccer Program, while walking you through an off-season and pre-season on a college baseball/softball schedule. Don’t be turned away by the name of the program just because you don’t play one of these two sports!
        Baseball and softball are a grind. They may be a bit slow-paced and stationary compared to other sports, but unlike other sports, every movement in baseball and softball is about maximal force production and effort. There is no jogging. Whether you’re a pitcher, an outfielder tracking down a ball in the gap or a baserunner trying to stretch a single into a double, high amounts of force are required every single time an athlete is involved in a play. And while you may not be involved in every play, your schedule is arguably more demanding than any other sport.
        At the collegiate level, you play twice, sometimes three times as many games as any other sport which means your body needs to be ready to perform 4-5 days a week for 5-6 hours at a time. As a pitcher, you want to have the same velocity on pitch number 70 as pitch number 10. As a hitter, you want your bat speed to stay consistent from February to May. You typically have an 8-month offseason to develop the strength, power and speed to be a force all season long. Here is everything you need to make that happen.
 
What equipment you will need
        I’m very blessed to run a facility with both a fully-outfitted weight room and a turf area. The equipment demands for this program are rather extensive, but it CAN be done even if you do not have access to an Olympic-style weight room. Here’s what this program calls for:
Squat rack (barbell, plates, etc.)
Dumbbells/kettlebells
An adjustable bench
Pull-up bar
Trap bar (not necessary, but highly recommended)
Plyo boxes
Medicine balls
Resistance bands
Stability ball
 
Amount of time you will need for each workout
It will vary depending on the time of year. The off-season workouts may be a bit on the longer side (60-75 minutes). Pre-season workouts can typically be done in 35-45 minutes.
You will notice that there are no warm-ups on these workouts. I highly recommend looking into The Activation Program to get a better understanding of how to properly prepare for these workouts. Warming up is essential to getting the most out of this program (and every program, for that matter).
 
Longevity of workout program
This program covers eight months of training. For college baseball and softball, this would be from June to the end of January, with March being the beginning of the competitive season (minus the occasional warm-weather team trips scheduled in February).
 
Level of difficulty
Intermediate (at least one year of resistance training experience is recommended). Now, I will say that my freshmen use workouts very similar to the ones in this program, but it helps when I am physically in the room with them to coach and instruct as needed. If you are new to the weight room, some of these exercises and training modalities may be above your experience level, so be mindful of the weight you choose to use.
 
Recommended use of program (in-season, off-season, etc.)
Each program will tell you when it is recommended to be used!
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.
 
Upon purchasing this program, users will be emailed a downloadable PDF file from wadleystrength@gmail.com. If the email does not arrive in the user's inbox, users are encouraged to check the spam folder. 
 
Each program will have hyperlinks to YouTube demonstration videos, and the user is encouraged to click on the box of each exercise in order to view the hyperlinked video. 
 
Programs are to be used ONLY by the user who purchased them. Programs are not to be shared or forwarded in any regard.