In-Season Strength Training: Why Athletes Can’t Afford to Skip It
For many athletes, in-season strength training is an essential part of their off-season grind. But once the season starts, some stop lifting altogether—leading to declining strength, increased injury risk, and decreased performance. If you want to stay in the game and perform at your best, maintaining your strength during the season is just as important as building it in the off-season.
Let’s break down why in-season lifting matters, how to structure your workouts, and how to maximize performance without overtraining.
Why You Need to Lift During the Season
Skipping strength training once the season begins is one of the biggest mistakes an athlete can make. Here’s why:
Reduces Injury Risk – Stronger muscles help stabilize joints, reducing the risk of sprains, strains, and tears.
Maintains Strength & Power – Without resistance training, strength levels decline over time, affecting speed, explosiveness, and endurance.
- Improves Recovery & Resilience – Properly structured training prevents muscle imbalances and helps your body handle the demands of practices and games.
Bottom line: If you stop training, you’re making yourself more susceptible to injuries and performance dips when it matters most.
How Often Should You Train?
The goal during the season isn’t to gain strength—it’s to maintain it. You don’t need to train every day, but you do need to lift strategically.
📌 2-3 strength training sessions per week is ideal. This frequency allows you to:
✔ Keep your muscles strong without excessive fatigue
✔ Ensure energy levels stay high for practices and games
✔ Maintain your explosiveness and athletic performance
What Should Your Workouts Look Like?
In-season training is about efficiency. Instead of long, exhausting gym sessions, focus on maintaining strength in short, effective workouts.
💪 Here’s how to structure your training:
1. Warm-Up (5-10 minutes)
- Dynamic stretches
- Mobility drills
- Light activation work (e.g., bodyweight squats, lunges)
2. Strength Training (Main Lifts – 2-3 Rounds)
- Squats or Deadlifts (Lower body strength & power)
- Bench Press or Shoulder Press (Upper body strength)
- Pull-Ups or Rows (Back & grip strength)
- Core Work (Planks, Hanging Leg Raises, Stability Drills)
3. Recovery & Mobility Work
- Foam rolling
- Static stretching
- Deep breathing for recovery
Keep your reps low, weights moderately heavy, and volume manageable. The goal is to maintain, not deplete your energy stores before games.
Timing Your Lifts with Game Schedules
To avoid overtraining and ensure peak performance, schedule your workouts strategically:
📅 Early in the Week – More intense strength sessions while recovering from the last game
📅 Mid-Week – Moderate intensity to maintain strength without excessive fatigue
📅 Pre-Game – Light mobility and activation work to stay fresh
By aligning workouts with your competition schedule, you stay strong without feeling drained on game day.
Why Smart Athletes Train Smarter, Not Harder
The best athletes don’t just train hard—they train smart. That means:
✔ Prioritizing recovery and sleep along with strength work
✔ Fueling properly with a balanced diet
✔ Listening to your body and adjusting intensity as needed
Strength training shouldn’t take away from your game—it should enhance it. The right approach ensures you stay powerful, fast, and injury-free all season long.
Ready to Elevate Your Game?
Don’t let all your hard work in the off-season go to waste. Stay strong, stay explosive, and reduce your risk of injury with a structured in-season strength training plan.
At Authentic Personal Fitness, we help athletes maximize their performance with expert coaching, tailored programs, and science-backed strategies.
🔹 Looking for a customized strength program?
🔹 Need guidance on balancing workouts with your season?
🔹 Want to train smarter, not harder?
👉 Contact Authentic Personal Fitness today to keep your strength up and your performance at its peak! 💪🔥