INTRODUCTION

This case study examines the progress of a 29-year-old female in her 4th year of playing slowpitch softball, looking to improve base running, hitting power, and general athleticism over a structured 6-month training program. The program, consisting of 3 days a week of training, was designed to improve unilateral strength, explosiveness, and speed.

Key results from the program include:

• Single Leg Squat: Increased 3RM by 17%

• Power Snatch: Increased 3RM by 25%

• Bench Press: Increased bench press estimated 1RM by 10%

• Push Press: Increased 1RM by 20%

Over six months of using the softball fielder training plan in Peak Strength, the athlete increased power and speed while maintaining strength in absolute strength movements. Training in-season allowed the athlete to maintain strength developed from the off-season while still making notable improvements in physical adaptations that were key to improved performance for softball, such as running and hitting. This comprehensive approach highlights the importance of consistent and flexible strength training throughout a competitive season of play. 

ATHLETE PROFILE

Name: Sarah Helen Davis

Sport: Softball

Training Duration: 6 Months

Frequency: 3 days per week

Total tonnage: 1,020,000lbs+

“The ability to select my peak date, like identifying when my offseason and when my in-season dates are, is very important to me. - Sarah Helen Davis

TRAINING FOCUS

Sarah’s primary goals were to:

• Turn the strength from being an IPF Junior World Champion into athleticism for softball. 

• Develop speed with limited training time. 

• Improve overall performance on the field and maintain strength in-season. 

METHODOLOGY

Sarah followed a comprehensive, softball training plan designed to enhance absolute strength, explosiveness, and speed. The program integrated key elements of strength training, Olympic weightlifting, plyometrics, and acceleration training. Each training week included the following components:

Strength Training: Emphasis on unilateral leg strength, bench press, and full-body power.

Technical Coordination: Dynamic Olympic weightlifting movements, such as clean and snatch variations, to develop power in various positions for the different roles of softball. 

Plyometrics: Movements designed to improve motor unit recruitment, balance, and the absorption/reapplication of force. 

Accessory Work: Core strengthening exercises, mobility drills, and isolation exercises for hypertrophy.

Speed Training: Specific speed training for acceleration, top-end speed, and sprint mechanics.  

“Especially for someone going from powerlifting to athletic-style training, the in-app demonstration videos and breakdowns of the plyometrics were very helpful.” - Sarah Helen Davis

TRAINING PROGRESS AND RESULTS

Absolute Strength

Single Leg Squat

Result: +17% improvement in her 3RM

Analysis: A 17% improvement in Sarah’s single-leg squat 3RM is a strong result, especially for a rotational, power-based sport like slow-pitch softball. Unilateral strength directly enhances stride power, hip stability, and force transfer, all of which contribute to faster acceleration out of the box and more aggressive base running. For hitting, greater single-leg strength increases ground-reaction force during the load and drive phase, supporting higher bat speed and more consistent power. This kind of unilateral development is one of the clearest predictors of on-field explosiveness.

Bench Press

Result: +10% improvement in her estimated 1RM

Analysis: A 10% increase in bench press strength is a meaningful upper-body adaptation for a key hitter like Sarah. Greater pressing strength enhances bat acceleration and allows her to drive through the zone with more stability and control. It also contributes to stronger, more accurate throws from the field, as improved chest, shoulder, and triceps strength support higher ball velocity. Overall, this 10% gain reinforces her ability to generate consistent, repeatable power in all offensive and defensive actions. 

Explosiveness

Power Snatch

Result: +25% improvement in her 3RM

Analysis: A 25% improvement in Sarah’s power snatch 3RM indicates a major leap in her explosive force production. The power snatch trains rapid hip extension, proficient weight transfer, and full-body coordination. These qualities are directly tied to bat speed, first-step acceleration, and reactive power in the field. This improvement during the season shows she was generating more force in less time, contributing to the mentioned performance qualities. It also reflects greater overhead stability and midline control, helping her maintain posture through powerful swings. A gain this large in-season suggests enhanced neuromuscular efficiency, translating to faster, more explosive movements overall.

Push Press

Result: +20% improvement in her 1RM

Analysis: A 20% improvement in her push press demonstrates a significant jump in upper-body explosiveness and force transfer from the lower body through the core to the arms. The push press trains rapid leg drive, dynamic shoulder extension, and coordinated triple extension. This increase reflects improved ability to generate upward and forward power, which supports faster bat acceleration and stronger arm action. The push press also enhances overhead stability under speed, helping her maintain posture and control during high-intensity movements. 

TRAINING OBSERVATIONS

• Absolute Strength: Sarah’s increases in absolute strength provided a powerful foundation for her USSSA season. Greater lower and upper-body strength improved her ability to generate force, maintain stability, and repeat high-output movements across games. This translated to harder, more consistent contact at the plate, stronger defensive plays, and better resilience under fatigue, which contribute to her selection to the 1st Team All-Conference USSSA

• Explosiveness: Her explosive-power improvements directly elevated her on-field performance, contributing to her OBP jump from .639 to .680. Increased power snatch and push press outputs improved her bat speed, first-step quickness, and ability to generate force rapidly, allowing her to create harder contact, beat out close plays, and pressure defenses more consistently. These explosive gains translated into more frequent on-base opportunities and higher overall offensive impact.

• Speed: The training results produced a clear boost in her speed and overall in-season performance. Sarah mentioned that, "Although I don’t have direct measureables, it was noticeable enough that my peers, that I play with and against, said that I’m faster around the bases and in the outfield.”  Improvements in unilateral strength and explosive lifts enhanced her acceleration, stride power, and ability to generate force quickly. The workouts in her Peak Strength schedule highlight the importance of supplemental speed and strength training combined with sport-specific practices or skill work to maximize performance in-season. 

• Overall Athleticism: Training with Peak Strength gave Sarah a clear path to convert her powerlifting strength into softball-specific performance. Instead of relying solely on maximal lifts, her program emphasized unilateral work, rotational power, and explosive movements that directly transfer to hitting, sprinting, and throwing. This allowed her to channel her existing strength into faster force production, improved coordination, and more efficient movement patterns on the field. By following a structured, sport-specific plan, Sarah bridged the gap between raw strength and applied athleticism, turning her powerlifting base into measurable gains in speed, consistency, and overall softball performance.

CONCLUSION

A structured in-season strength plan like Peak Strength helped Sarah maintain and even increase key physical qualities needed for softball. For Sarah, continuing to train rather than stopping after the offseason preserved her strength, boosted explosiveness, and improved movement efficiency throughout a demanding USSSA schedule. This approach prevented the common in-season drop-off in power and speed, supported higher-quality swings and faster first steps, and kept her durable during long tournament stretches. Instead of just holding onto her offseason gains, Sarah built on them, leading to noticeable improvements in performance, a USSSA Major World Series title, and the accolade of USSSA 1st Team All-Conference.

FUTURE RECOMMENDATIONS

• Increase Explosiveness: Prioritizing explosiveness training in the offseason would allow Sarah to convert her strong strength base into even faster, more powerful movements next season. Focusing on plyometrics, Olympic-lift variations, and rotational power work would enhance her bat speed, first-step quickness, and ability to generate force rapidly. Building these qualities before the season begins would raise her ceiling for in-season performance, helping her create harder contact, take extra bases, and maintain peak output throughout the year.

• Continued Speed Training: Prioritizing speed training in the offseason would elevate Sarah’s on-field impact next season even further. Targeted sprint work, acceleration drills, and change-of-direction training would sharpen her first step, increase her top-end sprint speed, and boost her ability to create separation on the basepaths. Developing these qualities early allows her to start the season faster, win more close plays, and apply constant pressure to defenses.