Why You Should Continue Training In-Season
For athletes, the start of the season often means shifting focus to practices, games, and competitions. While it might seem like a good idea to back off training during the season, this approach can actually hurt performance and increase injury risk. Consistent in-season training is the secret weapon that helps athletes stay strong, fast, and injury-free throughout the season.
The Risks of Stopping Training During the Season
When athletes stop strength and conditioning work in-season, several things happen:
- Loss of Strength: Research shows athletes can start losing strength within 2-3 weeks of stopping resistance training.
- Increased Injury Risk: A drop in strength, stability, and mobility makes athletes more prone to injuries, especially as fatigue sets in.
- Decreased Performance: Power, speed, and endurance decline without regular training, leading to a mid-season slump.
In short, stopping training can undo months of hard work and preparation.
Benefits of In-Season Training
1. Maintain (or Even Improve) Strength
The goal of in-season training isn’t to hit personal records but to maintain the strength and power you built in the offseason. Short, focused sessions ensure you don’t lose the gains you worked so hard for.
Why it matters: Strength helps athletes win physical battles, maintain explosiveness, and perform at their best late in the season.
2. Prevent Injuries
In-season training includes strength work, stability drills, and mobility exercises that keep your body balanced and resilient. Many injuries happen due to overuse or weakness caused by neglecting training.
Why it matters: Staying strong and mobile protects joints, improves muscle endurance, and helps prevent mid- and late-season breakdowns.
3. Maintain Speed and Explosiveness
Speed and power are built in the offseason but must be maintained in-season. A well-structured training program keeps you fast, explosive, and sharp.
Why it matters: Athletes who continue training stay one step ahead of opponents, especially when fatigue sets in.
4. Boost Recovery and Longevity
In-season training doesn’t just mean lifting weights—it also includes mobility work, corrective exercises, and proper recovery techniques to reduce soreness and speed up healing.
Why it matters: Better recovery means more energy for practices, games, and long-term athletic success.
What Does In-Season Training Look Like?
In-season training is not about grinding out long, exhausting sessions. It’s about smart, focused work that complements your practice and game schedule:
- Strength Training: 1-2 sessions per week, focusing on big movements like squats, deadlifts, and presses at lighter loads.
- Power Work: Explosive movements like box jumps or medicine ball throws.
- Mobility and Recovery: Dynamic stretches, foam rolling, and stability exercises to keep the body balanced and mobile.
- Conditioning (if needed): Short, targeted sessions to maintain endurance without overtraining.
Key Takeaway: Train Smart, Play Strong
In-season training isn’t about pushing to the limit—it’s about maintaining strength, speed, and overall resilience. Athletes who commit to consistent, strategic training during the season are the ones who finish strong, stay healthy, and stand out when it matters most.
Want help creating a smart in-season training plan? Visit www.flexaffect.com or join our FREE Facebook group, Johnston County Elite Performance & Nutrition, for expert tips on keeping your athlete performing at their peak!
