In-Season Strength Training

  • 8 September 2020
  • 1 reply




This program is designed for athletes engaged in a competitive athletic season. Our focus, here, is on maintenance – allowing the athlete to remain as close to peak performance as possible for the duration of a season. We aim to keep as much of our hard-earned gains from the off-season as possible, while also keeping the body healthy and resistant to injury during the rigors of competition.



  • 10 Weeks consisting of:
    • 2 Total Body Lifts
    • 1 Active Recovery Day
    • 1 Mobility Session
  • Each Workout takes roughly 30 minutes

Best Practice: Game schedules are always changing. Try to align Lifts on Non-competition days, and use Active Recovery the day after a game. Mobility can be your “wild card” to be used whenever needed.


Workout Format

Each training day contains a workout brief and guided warm up. Then, we work peak power output and strength maintenance through our core barbell lifts. We supplement with strength capacity (unilateral work, push/pull) across numerous movement planes, and targeted injury prevention.

The active recovery session is a low-intensity workout designed to spur recovery after a grueling competition, or prime the engine before another.

The mobility session is meant as something of a physical and mental “reset”. Consisting of light movement and guided mobility work, it is great for recovery after a big game, or as gentle prep for an upcoming competition.



Grades 9 – 12 – Athletes who wish to train through a competitive athletic season in order to maintain peak performance.



Intro to Fitness 1 & 2; Intro to Weight Training 1 & 2

OR - Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months). Your season is NOT the time to try training for the first time without proper education!



Must Have:

  • PVC Pipe
  • Barbells, Bumper Plates & Rack
  • Dumbbells & Benches
  • Pull-Up Bar/ TRX/Rings
  • "Run" option

Nice to Have:

  • Kettlebells
  • Jump Rope
  • Plyo Boxes
  • Foam Roller/ Lax Ball
  • Cardio Machines
  • Bands


Continual Tracking of:

  • Back Squat
  • Bench Press
  • “Clean”

1 reply

This program has been a staple of our in season training for the last 3 seasons.   It is the perfect blend of injury prevention, strength/conditioning and post game recovery during a high school football season. 

It is flexible enough to keep our players committed to maintaining all of the “main lifts” off season gains, while also adding mobility and flexibility to ensure we still have highly productive practices.    

Thanks PLT4M Team!