Tag Archives: strength maintenance

Don’t Skip In-Season Strength Training

18 Nov

9070245-large[1]Once again, the fall season was a blur and the winter-sports season is upon us.  Hundreds of athletes have spent the off-season at my facility, working hard to get stronger and faster, in order to improve their athletic performance on the court, mat, or in the water this winter.  And, invariably, many of them will make the same mistake as they begin their competition season: They will suspend their training until the season is over.

Some will say they don’t have time, due to the rigors of school (homework, studying, etc.).  Others assume that practices and games will keep them in  shape throughout the season.  All are mistaken.

The nature of muscle is this: Use it or lose it.

In-season strength training isn’t about having time… it’s about making time.  Working out during your season will help you maintain the strength you developed during the off-season.  Additionally, three or four months of practices and games — five or six days a week — will wear you down.  In-season strength training can help your body withstand the physical stress of a season’s worth of sport-specific activity.

Research has shown that one strength training session per week is adequate to maintain strength and speed, during the season.  The key is to maintain the intensity (weight) of your workout, while decreasing the volume (frequency, sets, reps).  Also, focus on exercises that work multiple muscle groups and joints, like the squat, deadlift, Romanian deadlift, bench press, and row.  You can resume assistance and impact exercises once your competition season is over.

Get in the weight room, get your work done, and get out.  The duration of your in-season workout should not exceed about 30 minutes.

Get STRONGER, Get FASTER!

Your thoughts?

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Don’t Skip In-Season Strength Training

19 Aug

9070245-large[1]Once again, the summer was a blur and the fall-sports season is upon us.  Hundreds of athletes have spent the summer at my facility, working hard to get stronger and faster, in order to improve their athletic performance on the field or court this fall.  And, invariably, many of them will make the same mistake as they begin their competition season: They will suspend their training until the season is over.

Some will say they don’t have time, due to the rigors of school (homework, studying, etc.).  Others assume that practices and games will keep them in  shape throughout the season.  All are mistaken.

The nature of muscle is this: Use it or lose it.

In-season strength training isn’t about having time… it’s about making time.  Working out during your season will help you maintain the strength you developed during the off-season.  Additionally, three months of practices and games — five or six days a week — will wear you down.  In-season strength training can help your body withstand the physical stress of a season’s worth of sport-specific activity.

Research has shown that one strength training session per week is adequate to maintain strength and speed, during the season.  The key is to maintain the intensity (weight) of your workout, while decreasing the volume (frequency, sets, reps).  Also, focus on exercises that work multiple muscle groups and joints, like the squat, deadlift, Romanian deadlift, bench press, and row.  You can resume assistance and impact exercises once your competition season is over.

Get in the weight room, get your work done, and get out.  The duration of your in-season workout should not exceed about 30 minutes.

Get STRONGER, Get FASTER!

Your thoughts?

Don’t Stop Training In-Season

15 Oct

You’ve spent the entire off-season working hard at your Strength and Conditioning program.  You’ve improved your Strength, Speed, Agility, and Athleticism.  Your confidence level is high.  Now it’s time for the competition, in-season period, including all the pre-season, regular-season, and post-season games.  Most sports have long seasons, spanning 3-4 months or more.  There are several good reasons to continue Strength training throughout the season:

Strength Maintenance

Research indicates that Strength training just one day per week is adequate for athletes to maintain off-season Strength gains.  Additionally, two Strength training days per week can help athletes continue to build strength throughout the season.  Although volume (sets) and frequency (days) should be reduced, it’s important to maintain the intensity level of your workout.  If your off-season workout incorporated bench press sets of 150 lbs., reducing the weight during the season will not help you maintain the same level of strength.  In-season Strength training not only keeps you strong, it helps you endure the “grind” of the season and avoid wearing down.

Injury Prevention

In-season Strength training – especially a program designed and supervised by a Strength and Conditioning professional – should be balanced.  That means you should be performing both push and pull exercises (we refer to this as agonist-antagonist paired sets).  This approach is both effective and efficient.

Use It or Lose It

Use it or lose it… that’s the nature of muscle.  Season-long participation in practices and games will not keep you strong.  Conversely, it will wear you down.  In-season Strength training is necessary to maintain Strength, Speed, and Agility.  Detraining also has the potential to increase body fat and weight and decrease VO2peak and metabolic rate, according to Ormsbee and Arciero (Journal of Strength and Conditioning Research).

Make Time

You can’t wait until you “have” time.  You’ve got to make in-season Strength training a priority.  One or two 30 minute workouts per week is all you need.  Put the power, plyometric, and assistance exercises on the shelf until the off-season.  Core, multi-joint Strength building exercises – like the squat, deadlift, Romanian deadlift, bench press, and row – should comprise most of your workout.

Get STRONGER, Get FASTER!

Your thoughts?

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