In-Season Strength Training

  • 8 September 2020
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Description

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.

 

Breakdown

  • 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.

 

Audience

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

 

Requisites

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!

 

Equipment

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

Assessments

Continual Tracking of:

  • Back Squat
  • Bench Press
  • “Clean”

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