Sosa's Strength & Conditioning

How it started ➡️ How it’s going. 🏈💪

Consistency wins every time.
Not motivation.
Not shortcuts.
Not one good workout.

The offseason is where athletes are built.
Day by day. Rep by rep.

Now it’s time to put in the work before the season starts.

📍Summer performance training now open
📲 DM “FOOTBALL” to get started

Happy Birthday to an athlete that truly earns every bit of her progress. 🎉💪

Keep killing it champ.

95 lbs ➡️ 195 lbs.

22 lbs of muscle added since October.
Working in silence. 🏈💪

Summer is where football athletes are built.
DM “FOOTBALL” to train.

This pitcher performance day was built for:
➡️ Explosive power
➡️ Rotational strength
➡️ Velocity development
➡️ Arm durability
➡️ Full-body athleticism

Today’s work:
• Box Jumps 4x3
• Hex Bar Deadlift 4x5
• Pull-Ups 4x6
• Bench Press 4x5
• Tidal Tank Rotations 3x8/side
• Rope Sled Pull + Low Sled Push 4x20 yds
• Reverse Lunges 3x8/leg
• KB Swings 3x12
• Suitcase Carry 3x30 yds/side

Most softball athletes don’t need more random workouts… they need a structured performance system. 💪🥎

👉 Join the Softball Performance Subscription for $19.99/month or grab the full 12-week program for $99 one-time.
👉 Want it customized? $250 custom build.
👉 Local? DM for in-person training (Spring, TX). Link in bio for app/programs.

Even though it looks like they’re swinging a bat, they’re not practicing a swing.

They’re training rotational speed.

This drill builds the engine behind the swing not the swing itself.

When they rotate the PVC pipe fast horizontally, they’re training:

✅ Trunk Rotation Speed – how fast the core can fire
✅ Hip-to-Core Sequencing – hips start first, trunk follows
✅ Power Transfer – learning how to move force from the ground → hips → core
✅ Coordination + Balance – staying stable while rotating fast
✅ Elastic Power – the ability to recoil and rotate explosively

None of this requires a bat.
But ALL of this is required to hit the ball harder.

👉 Join the Softball Performance Subscription for $19.99/month via app
👉 Grab the full 12-week program for $99 one-time via app
👉 Want it customized? $250 custom build via app
👉 Local to Spring, TX? DM for in-person training

Behind every explosive athlete is a structured plan. 💻⚡️

I spend hours building progressive programs designed to develop:
👉 Strength
👉 Power
👉 Speed
👉 Explosiveness
👉 Injury resilience

No random workouts. No guessing. Just real progression built for athletes that want to level up.

🥎 Online softball performance programs available
💻 Virtual coaching + custom programming
📍In-person training in Spring

DM “PROGRAM” or click the link in bio to get started.

3 years apart… 🏐❤️

Consistency changes athletes.

Stronger. Faster. More confident.

Proud moment as a coach… keep chasing your dreams champ

Most softball players are too controlled during rotational work.

Rotation in softball is FAST and violent.
Your training should reflect that. 🥎⚡️

These kneeling med ball rainbow slams teach athletes how to:
👉 Produce rotational force
👉 Transfer energy through the core
👉 Improve bat speed & throwing power
👉 Decelerate safely

Intent matters. Move explosively.

👉 Join the Softball Performance Subscription for $19.99/month via app
👉 Grab the full 12-week program for $99 one-time via app
👉 Want it customized? $250 custom build via app
👉 Local to Spring, TX? DM for in-person training

Getting stronger is only half the battle…
You need to turn strength into POWER ⚡️🥎

Heavy lift → explosive movement = athletic transfer.

👉 $19.99/mo softball performance subscription online
👉 $99 12-week program online via app
👉 $250 customized training online via app
👉 DM for in-person training

Softball isn’t just about skill… it’s about producing FORCE fast. ⚡️🥎

We’re using resisted banded hex bar jumps to develop explosive hip drive, lower body power, and rate of force development to help athletes become more explosive on the field.

👉 Train with me in-person in Spring
👉 Join the online performance program
👉 Virtual workouts + coaching available anywhere

DM “SOFTBALL READY” to get started or click the link in bio. 💪

🚨 Summer Performance Clinics Are Here 🚨

This is a structured program built to make athletes:
👉 Faster
👉 Stronger
👉 More Explosive

Not random workouts this is the same system I use with my private athletes to get real results.

For best results: 2–4x per week

If your athlete is serious about improving this summer, this is the time.

💪 Unlimited in-person training available
📲 DM “clinic” to lock in a spot