The Benefits of In-Season Strength and Conditioning: Maintaining Peak Performance
Athletes often focus on strength and conditioning in the off-season, but continuing this work in-season is just as crucial. When done right, in-season training can help athletes maintain performance, reduce injury risk, and stay prepared for the demands of competition. Here’s a look at the key benefits and recommendations for in-season strength and conditioning.
Why In-Season Strength and Conditioning Matters
Maintaining Strength and Power As the season progresses, the risk of losing hard-earned muscle and power is high due to the volume of games and practices. In-season strength and conditioning allows athletes to maintain their gains from the off-season while improving muscle endurance and resilience. Short but effective workouts can preserve explosive power and keep athletes at their peak.
Reducing Injury Risk The physical demands of a sport can cause muscular imbalances and joint stress. In-season training addresses these issues by focusing on stability, mobility, and recovery. Strengthening muscles around vulnerable areas like knees, shoulders, and ankles reduces the risk of common sports injuries, keeping athletes healthy throughout the season.
Optimizing Recovery Many athletes experience fatigue from practices and games, which can lead to burnout. Properly structured in-season strength and conditioning focuses on recovery and injury prevention. By incorporating active recovery, mobility work, and lighter lifting sessions, athletes improve blood flow and reduce soreness.
Enhancing Agility and Performance In-season training sharpens athletic skills like speed, agility, and endurance. Targeting sport-specific movements in training not only enhances overall performance but also helps athletes move more efficiently, which can give them an edge during competition.
Recommendations for In-Season Strength and Conditioning
Focus on Maintenance, Not Growth The goal during the season is to maintain strength and power, not to build it. Workouts should be shorter and less intense than off-season programs to avoid overtraining. Aim for 2-3 sessions per week, focusing on compound lifts, mobility, and stability exercises.
Prioritize Recovery Recovery is a top priority during the season. In addition to strength work, incorporate foam rolling, stretching, and yoga to reduce muscle tightness. Consider scheduling lighter workout days around heavy game days to prevent fatigue.
Monitor Load and Volume To prevent burnout, monitor training loads carefully. Adjust the intensity of workouts based on game schedules and the athlete’s overall fatigue levels. A good rule of thumb is to keep lifting sessions between 30-45 minutes, with a focus on technique and quality over quantity.
Include Sport-Specific Movements In-season conditioning should address sport-specific movements. For example, basketball players may emphasize lower body power, while soccer players might focus more on agility drills. This helps athletes stay sharp and reduce the risk of overuse injuries.
Track Performance and Fatigue Regularly check in on athletes’ performance and fatigue levels. Tools like heart rate variability (HRV) or readiness questionnaires can help monitor recovery and stress. Adjust training accordingly to ensure athletes are performing at their best without risking overtraining.
Sample In-Season Workout
Warm-up (10 minutes): Dynamic stretches, light jogging, and mobility drills
Main Set (30-40 minutes):
Squats or deadlifts (3x5)
Bench press or push-ups (3x5)
Pull-ups or rows (3x8)
Core exercises (planks or stability ball rollouts, 3x30 seconds)
Cool Down (5-10 minutes): Light stretching and foam rolling
Conclusion
In-season strength and conditioning is a vital component for athletic success. It helps maintain strength, power, and agility while reducing the risk of injury. By focusing on maintaining gains, prioritizing recovery, and incorporating sport-specific movements, athletes can stay at peak performance throughout the season.
With the right program, athletes can enter every game feeling fresh, strong, and ready to compete at their highest level.
4ooughtful and strategic approach to training frequency can be the key to unlocking an athlete's full potential