The biggest mistake an athlete can make is believing that they do not need to train in-season. Often times an athlete will train hard for 9 months they will make great progress and will go into the season at their peak performance. Unfortunately, many athletes stop lifting, which is detrimental to performance. A loss of strength and power will occur within 3-4 weeks of detraining and muscles atrophy will occur.

When an athlete loses strength, they will also see a decrease in their speed. Speed is directly influenced by relative strength. If an athlete is unable to apply large forces into the ground, they will become slower and less powerful. Lastly injuries or more likely when an athlete stops training. Resistance training through a full range of motion improves joint stability, flexibility, and strength. Less strength, less stability, and less mobility can predispose an athlete to a higher chance of injury.

So now that we know training in-season is extremely important, how do we do it?

Athletes can see enormous benefits strength training 2x a week during the season. The exercise variability will decrease to ensure that the athlete is not sore. At Genesis we utilize sled work heavily during the season as there is no eccentric component, which causes the most muscle damage and soreness. We also perform our lifts faster with less weight to improve our rate of force development, this places less stress on the athlete and allows them to recover faster. In addition, we will squat to boxes as this again reduces soreness. The goal for in-season training should be to compliment the athlete’s performance on the field never take away from it. An athlete that continues to get stronger and faster throughout the season will stay healthy and dominate the competition.

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