All Star Softball Program

This program is designed as a progressive overload 12 week program. Program presents dynamic stretches for hip mobility and increased athletic endurance. Please pay attention for the program seems repetitive, yet every 2 weeks reps and sets increase. The last week is a deload. The maintenance cardio is not necessary but recommended to help train cardio respiratory endurance and stamina for game days. The program can be restarted, and it is recommended upon reset that all weight settings are increased by 5-10 lbs per restart. Results at the end of the first cycle can either be maintained with consistent nutrition habits. To shed weight, do not adjust daily caloric average but increase weight. To increase muscle mass, increase daily caloric intake by 250-500 calories and weight by 10-20lbs. Nutrition should be monitored based on recovery, not daily. If the body is not recovering from Delayed Onset Muscle Soreness with in 48 hours, consider increasing protein intake on Heavy Lifting and Game Days alone. Consider. grains like white rice are better for immediate fuel, while brown grains are better for cardio and recovery days as they add satiety and help to prevent binge eating. Consider fish protein, especially those with Omega 3 Fatty Acids to maintain a strong mental fortitude during training and the ability to cope with game outcomes. Otherwise eat what you would like.