Did you know that significant muscle strength can be lost in as little as 2-4 weeks?
Think about all that hard work your players put in this past off-season getting bigger, faster, and stronger. Now think about this – if your team isn’t continuing strength training during the season, players could be at their weakest come playoff time!
Even your most dedicated players will quit weight training due to the physical and time demands of the season. Therefore, it is important to communicate the importance of continuing a weightlifting program in order for players to maintain strength.
Frequency and Volume
While most off-season programs include 5 to 6 days of training, in-season programs should be kept to 2 days per week. Depending on the exercises, sessions should last between 30 minutes and an hour. And never lift on game day.
Technique and Intensity
All movements should be slow and controlled, emphasizing proper form and technique. Never use more than 85% of your max weight. Perform 1-2 sets and 8-15 reps with 30-45 seconds between each set. Don’t forget to stretch and foam roll!
Due to the nature of the game, the core and legs should be the primary focus; however, the upper body shouldn’t be ignored.
No matter what anyone says, there’s no one right way when it comes to weight training. From my personal experience with players, the key is consistency.
Here’s a sample of one of our in-season workouts. You’ll notice that it only includes the weight lifting routine (no stretching or foam rolling information). If you’d like more info, feel free to email me at firstname.lastname@example.org.