In-Season Sports Training for Strength Maintenance

Athletes spend months building strength in the off-season. But once the competition starts, it’s easy to let strength training slide. That’s a mistake. In-season sports training for strength is crucial for maintaining gains, avoiding injury, and staying competitive.

The goal is simple: preserve the muscle and power you built in the off-season without draining your energy for game day. In this article, we’ll cover how to adjust your strength program during the season and keep performance at its peak.

Why In-Season Strength Training Matters

Strength isn’t something you can bank and forget. Without maintenance, your strength levels can drop significantly within a few weeks. Here’s why in-season strength training is essential:

Prevents muscle loss
Reduces injury risk
Maintains power and explosiveness
Improves recovery from games and practices
Supports long-term athletic development

According to the NSCA, athletes should perform strength workouts at least once per week during the season to prevent detraining.

How to Modify Strength Training In-Season

During the season, your body is under stress from games, practices, and travel. That means your strength workouts must shift in focus and intensity.

1. Reduce Volume, Not Intensity

Keep lifting heavy, but do fewer sets and reps. For example, if you did 4 sets of 6 reps in the off-season, cut down to 2–3 sets of 3–5 reps.

2. Limit Sessions to 1–2 Per Week

Focus on quality over quantity. One full-body session per week is often enough to maintain strength. Two is ideal for higher-level athletes.

3. Prioritize Recovery

If you’re sore or fatigued from a game, don’t push it. Use lighter loads, mobility drills, or even skip the session if needed.

4. Match Training to the Game Schedule

Avoid strength training the day before a game. Ideal days are the day after a game (low intensity) or mid-week (moderate intensity).

Sample In-Season Strength Training Plan

This in-season plan preserves strength without overloading the athlete.

Day 1: Recovery Strength (Post-Game)

Goblet Squat – 3 sets of 6 reps
Push-Up – 3 sets of 10 reps
Plank – 3 rounds of 30 seconds
Resistance Band Rows – 2 sets of 12 reps

Purpose: Light resistance and movement to enhance recovery

Day 2: Strength Focus (Midweek)

Trap Bar Deadlift – 3 sets of 3 reps
Pull-Ups – 3 sets of 5–8 reps
Split Squats – 2 sets of 6 reps each leg
Hanging Leg Raise – 3 sets of 10 reps

Purpose: Maintain muscle and explosive power

If your athlete has only one game per week, stick to this schedule. For multiple games, adjust load and volume as needed. Always listen to the body.

Exercises That Work Best In-Season

These exercises deliver high benefit without high fatigue:

Trap bar deadlifts: Safer for joints, easy to load
Pull-ups: Maintain upper body strength
Step-ups: Great for unilateral leg strength
Push-ups and planks: Core control without heavy strain
Medicine ball throws: Maintain power without stress on joints

Keep rest short (60–90 seconds) and sessions under 45 minutes.

What to Avoid During In-Season Strength Training

The goal is maintenance—not max gains. So it’s important to avoid:

High-volume workouts: They cause excess fatigue
New or complex exercises: Stick to familiar movements
Training too close to games: Fatigue leads to poor performance
Neglecting warm-ups: Always prep muscles before lifting
Skipping strength training entirely: Leads to regression

For structured, sport-specific in-season support, visit Next Level Athletics. Their athlete programs include customized in-season strength plans.

Supporting Recovery and Performance

Your strength training should support—not hinder—game performance. Here’s how to enhance recovery and manage fatigue:

Sleep: Aim for 8–9 hours per night
Nutrition: Eat protein after games and workouts
Hydration: Drink fluids consistently, not just on game day
Mobility: Use foam rollers, massage guns, or stretching
Mental rest: Don’t underestimate the power of relaxation

A well-recovered athlete is a strong athlete. Strength isn’t just in the muscles—it’s in how you take care of your body.

Long-Term Impact of In-Season Training

Athletes who maintain strength throughout the season benefit in several ways:

Reduced injury rates
Faster post-season progress
Improved consistency in games
Greater muscle retention

On the other hand, athletes who stop strength training often return to the off-season with major setbacks.

Building strength is hard work. Maintaining it is easier—if done smartly.

Conclusion: Stay Strong All Season Long

In-season sports training for strength isn’t about breaking new records. It’s about holding onto the gains you’ve earned and staying healthy through the grind of the season. One or two short sessions a week is enough to maintain strength, avoid injury, and enhance performance.

Train smart. Stay strong. Win more.