Learn key strategies for in-season strength training to keep athletes strong, minimize injuries, and ensure peak playoff performance.
Introduction
In-season strength training is pivotal for maintaining the physical capabilities of athletes and ensuring they are at their peak during critical playoff periods. Despite its importance, many sports programs, particularly in spring sports such as baseball, soccer, and lacrosse, often overlook strength training during the season.
Rule 1: Train Frequently
It's crucial for athletes to maintain a regular training schedule, ideally twice per week, focusing on high intensity but lower volume. This means a limited number of exercises (4-6) and sets (1-2 per exercise) with minimal rest between sets. Consistency is key, and even a short 15-minute session is better than skipping a workout.Rule 2: Train with Intensity
Intensity, not volume, determines the effectiveness of strength training. Training should be intense enough to reach muscular failure within 8-15 repetitions, especially for high school athletes. This approach ensures that strength training contributes significantly to performance enhancements.Rule 3: Total-Body Workouts
A comprehensive in-season program should address all major muscle groups, focusing on both strength and injury prevention. Special attention should be given to areas most susceptible to injury, such as ankles, knees, and the lower back.Crush Your Goals Year-Round with a Seasonal Fitness Plan
Rule 4: Minimize Risk
Safety is paramount in any training regimen. Athletes should engage only in the safest exercises and ensure all movements are performed with perfect technique, under proper supervision. Emphasizing controlled, slow movements helps reduce the risk of injury.Rule 5: No Excuses
In-season training might not be popular among athletes due to the additional effort and potential discomfort it involves, but it's non-negotiable. Coaches should enforce a strict no-excuse policy to maintain discipline and commitment to the program.Sample In-Season Strength Training Routine
- A Exercises: Pushups and Pullups for upper body strength
- B Exercises: Dumbbell Shoulder Press and Bent-Over Row for shoulder and back strength
- C Exercises: One Legged Dumbbell Squat and Lateral Lunge for lower body power
- D Exercises: Plank T-Rotations and Medball Woodchopper for core stability
Conclusion
Adhering to these five rules for in-season strength training ensures athletes remain strong, resilient, and competitive. Implementing these strategies will not only enhance performance but also significantly decrease the risk of injuries.FAQs
How often should athletes train during the season? Ideally, athletes should engage in strength training twice per week to maintain their physical condition.
What are the best exercises for in-season strength training? Exercises that cover all major muscle groups and focus on injury-prone areas are recommended.