1. Maintain Strength and Power
During the off-season, athletes typically build a solid base of strength, power, and endurance to prepare for the demands of their sport. But if that foundation isn't maintained, athletes can lose a significant amount of strength over the course of a long season. Studies show that muscle strength can decline in as little as two weeks without proper maintenance.
By continuing strength training during the season, you preserve the gains made in the off-season, ensuring that you maintain or even improve your power and explosiveness throughout the season. This is especially important for sports that rely heavily on speed, agility, and quick bursts of power, such as basketball, football, soccer, and track.
2. Injury Prevention
In-season training plays a crucial role in keeping athletes healthy. Regular strength and conditioning sessions reinforce joint stability, maintain muscle balance, and improve mobility—all of which help prevent overuse injuries and reduce the risk of strains, sprains, and other common sports-related injuries.
For example, in sports like basketball or soccer where there is a lot of cutting, jumping, and sudden changes in direction, having strong and stable joints can protect against ACL tears or ankle sprains. A well-structured in-season training program will focus on key areas like core stability, hamstring and glute activation, and shoulder mobility to prevent these issues.
3. Improved Recovery and Endurance
One of the major benefits of continuing strength and conditioning during the season is its positive effect on recovery. Properly designed workouts that emphasize mobility, flexibility, and active recovery help to reduce soreness, improve circulation, and prevent burnout. In-season training can even help athletes build endurance, allowing them to perform at a high level deep into the game or match.
Strength training also promotes better recovery between competitions by boosting overall muscular endurance and energy efficiency, so athletes don’t feel as fatigued after practices or games. In this way, strength and conditioning act as a support system for the physical demands of the sport.
4. Peak Performance at the Right Time
The goal of any sports season is to peak at the most important moments—whether that’s a championship game or a qualifying event. Strategic strength and conditioning during the season helps athletes hit their peak at the right time by maintaining optimal fitness levels without overtraining.
An effective in-season program can help manage workloads, ensuring that athletes are fresh, strong, and ready to perform when it matters most. Coaches can periodize in-season training to build toward a gradual peak, reducing intensity or volume when necessary and ramping it up before major events.
5. Psychological Edge
Continuing to train during the season also provides a mental advantage. Maintaining a consistent routine in the weight room can give athletes a sense of control and discipline, even as the pressures of competition build. This consistency helps build confidence, knowing that their bodies are primed and prepared for the rigors of the season.
Strength training can also reduce stress and enhance mental focus. For many athletes, those short strength and conditioning sessions become an opportunity to reset and refocus, allowing them to bring their best mindset to practices and competitions.
Tips for Effective In-Season Strength and Conditioning
In-season training should look different from off-season training. The focus shifts from heavy lifting and major strength gains to maintaining fitness, avoiding fatigue, and preventing injury. Here are a few tips for a successful in-season program:
-
Prioritize Recovery: Workouts should complement your practice and game schedule. Incorporate mobility work, foam rolling, and low-intensity exercises to aid recovery.
-
Focus on Maintenance, Not Maximal Lifts: During the season, athletes don’t need to hit personal records or lift the heaviest weights possible. Instead, emphasize maintaining strength with moderate loads and proper form.
-
Keep It Short and Efficient: In-season workouts don’t need to be long. Focus on efficient, full-body workouts that can be completed in 30-45 minutes. The goal is to keep athletes strong without burning them out.
-
Use Bodyweight and Functional Movements: Incorporate exercises that translate directly to your sport, such as single-leg work, core stability exercises, and bodyweight movements. These exercises not only build strength but also improve balance, coordination, and overall movement efficiency.
-
Monitor Fatigue and Adjust Workloads: It’s essential to listen to your body and adjust your training when necessary. If you’re feeling overly fatigued or experiencing soreness, dial back the intensity of your workouts.
Conclusion: Make Strength and Conditioning a Priority
The season is long, and it’s easy to let strength and conditioning slip through the cracks as practices and games take priority. However, athletes who maintain their fitness through targeted in-season training are better equipped to perform consistently, stay injury-free, and peak at the right moments.
Whether you’re a competitive athlete or just someone looking to stay active, maintaining strength and conditioning during your sports season can be the difference between a good season and a great one. Stay strong, stay focused, and keep your body ready for whatever the game throws at you.