FRST Athletics — High School Softball Training Program

Give your softball player the strength, speed, and durability to dominate on the field — from the first pitch to the last out of the season.

The FRST Athletics High School Softball Training Program is a complete 12-week PDF training guide built specifically for middle and high school softball athletes. This program is beginner-friendly in the weight room — every exercise includes clear, plain-language instructions so your athlete knows exactly what to do and how hard to push using our built-in RPE (Rate of Perceived Exertion) system.

What's inside:

• 12 weeks of structured training blocks (3–5 sessions per week)
• Full RPE guide — no percentages, no guesswork
• Arm care protocol built into every single session
• Rotational power and core work for more bat speed and throwing strength
• Softball-specific conditioning (60-yard sprints, base running, shuttle drills)
• Beginner weight room instructions with coaching cues on every exercise
• Injury prevention and recovery guidance

Who it's for: Middle school and high school softball players ready to train seriously — and the parents investing in their development.

What to expect: By week 12, your athlete will be stronger, faster on the bases, more explosive at the plate, and better equipped to stay healthy through a full season.

Instant digital download. Purchase today and start training immediately.