In-Season Strength and Conditioning Training Strategies

When competition heats up, athletes often scale back their strength and conditioning training. But maintaining strength, mobility, and power during the season is essential for peak performance. In-season strength and conditioning training isn’t about pushing harder—it’s about training smarter.

This guide explores how athletes can keep their edge during the season without risking burnout or injury.

The Goal of In-Season Strength and Conditioning

In-season strength and conditioning training focuses on:

• Maintaining strength and power built during the off-season

• Reducing injury risk during intense competition periods

• Supporting recovery and mobility

• Improving performance without causing fatigue

Rather than high-volume training, in-season work is strategic and efficient.

Why Athletes Should Keep Training During the Season

Many athletes mistakenly believe they should stop lifting or conditioning during the season to avoid soreness or fatigue. But completely stopping can lead to strength loss, increased injury risk, and lower performance levels.

The key is adjusting volume and intensity—not eliminating training.

In-Season Training Helps You:

• Maintain muscle mass

• Keep joints and tissues resilient

• Enhance neuromuscular coordination

• Stay mentally sharp and focused

• Prevent detraining effects

Key Components of In-Season Strength and Conditioning Training

In-season programs must be carefully planned around game schedules and recovery needs. Here are the critical elements:

1. Reduced Volume, Maintained Intensity

• Lower the number of sets and reps

• Keep the weight moderate to high (70–85% of max)

• Use fewer exercises per session

This helps preserve strength without overloading the body.

2. Movement Quality and Efficiency

• Reinforce proper technique

• Emphasize compound movements (squats, lunges, rows)

• Focus on joint stability and motor control

3. Mobility and Recovery Work

• Include dynamic warm-ups and mobility drills

• Foam roll and stretch regularly

• Prioritize sleep and hydration

4. Speed and Power Maintenance

• Short sprints, jumps, and explosive movements

• Keep speed drills brief and sharp

• Maintain reaction and agility drills once per week

Sample In-Season Training Schedule (2 Days/Week)

Day 1: Total Body Strength + Power (45 minutes)

• Warm-Up: Dynamic stretching + mobility (5–7 minutes)

• Trap Bar Deadlift – 3×3 at 80%

• Bulgarian Split Squat – 3×6 per leg

• Pull-Ups or Band Rows – 3×8

• Broad Jumps – 3×3

• Plank with Shoulder Tap – 2×30 sec

Day 2: Recovery + Movement Quality (30–40 minutes)

• Foam Rolling – 5 minutes

• Mobility Flow – 5–7 minutes

• Single-Leg Glute Bridge – 2×10

• Resistance Band Pull-Aparts – 2×15

• Sprint Mechanics (A-Skips, Strides) – 3×10 yards

• Breathing/Stretching – 5 minutes

This schedule keeps the athlete fresh while preserving key performance traits.

Tips to Balance Training and Competition

1. Listen to the body: If fatigue is high, reduce load or volume.

2. Prioritize sleep: Recovery depends heavily on quality rest.

3. Track readiness: Use simple metrics like mood, soreness, or heart rate variability.

4. Fuel properly: Nutrition must match training and game demands.

5. Communicate with coaches: Align training with practice intensity.

Common In-Season Training Mistakes

Avoid these pitfalls to stay healthy and productive during the season:

• Overtraining: Too many heavy sessions interfere with performance

• Skipping workouts entirely: Leads to detraining and injury risk

• Neglecting recovery: Tight muscles and poor mobility reduce performance

• Lack of planning: Random training without intent leads to minimal gains

In-season strength and conditioning training should support—not compete with—sport-specific practices.

Role of the Coach During the Season

Coaches play a huge role in managing athlete stress and workload. At Next Level Athletics, we design in-season strength and conditioning training to fit your schedule and keep you performing at your best.

From individualized load tracking to mobility programs, our coaches help you strike the right balance.

What the Science Says

The NSCA recommends in-season training to maintain strength and reduce injury risk. Research shows that athletes who maintain strength levels throughout the season perform better and experience fewer soft-tissue injuries.

A strategic two-day strength program is often enough to preserve performance and aid recovery—especially during demanding game schedules.

Conclusion

In-season strength and conditioning training is essential for athletic success. Rather than eliminating gym work, athletes should modify their training to align with game schedules. Short, efficient sessions focused on maintenance can make a big difference.

Train smart, recover well, and stay strong all season long.