As an athlete, you go through different phases of training in a given year. Some of these phases include offseason, pre-season, in-season and post season. The offseason training volume will consist of 3-6x a week. Once you start practices, but no games are played, pre-season training is 2-4x a week. During the season your training volume will decrease to 1-3x a week. Post season is a short time period where you do very minimal low intensity training. Now obviously, these general recommendations will vary and depend on a lot of different factors.
One take away from this is that there is no point in time of the year where you wake up and do nothing to better yourself as an athlete. There is always something you can do and it is up to the strength coach to manage your stress levels so that you can perform at a high level. Think of “stress levels” as life stressors, sport stress, sets, reps, and intensity.
|Season||Days A Week||Volume|
You come to the gym every day during the offseason and bust your butt. You will get faster, stronger, and improve your joint range of motion. If you choose to not exercise at some point, your body will begin to weaken and lose all these training effects.
“If you do not train it, you will lose it”
As a high school player, you will have long days during the season. You will have less time then you did during the offseason to train.
“Like anything in life, if it is important, make time for it”
How with this schedule will you get a 45min-1hour training session in 1-3x a week? The answer to that is up to you.
School from 7:30-2:30
Practice from 3:00-5:00
The in-season workouts are bit different than the offseason workouts.
- My highest priority is placed on feeling good to compete at a high level on the field/court.
- Induce a training effect with minimal to no soreness on the body
- Sleep and nutrition are vitally important for recovery
- Take it day by day to see how you are feeling
- Shorter training sessions
Here are reasons why to train in-season
- So you do not lose all of the training stimuli you gained during the offseason
- So your performance does not decrease as the season goes on
- So you don’t get hurt
Some of my in-season modifications for exercises will have less eccentric stress then others. I would always want exercises that will have less eccentric stress. This is chosen to not cause delayed onset muscle soreness. I don’t want an athlete playing their sport with sore legs or arms etc. My goals in season are to keep the athlete as fresh as possible to perform at a high level week in and week out.
|Exercises with more eccentric stress||Exercises with less eccentric stress|
|Forward Lunges||Reverse Lunges|
|Rear Foot Elevated Split Squats||Step Ups|
|Manual Eccentric Cuff exercises||Isometric pulses, or Manual Perturbations|
|GHR or RDl’s||Hip thrusts, leg curls|
|Sprints or jumps||Sled pushes/drags|
The answer to my question, should you train in-season, is simply YES.