In-Season Lifting: What Athletes Need to Know
After dedicating the off-season to intense strength training, building power, and preparing your body for peak performance, the next step is equally important: strategic in-season lifting. Transitioning from off-season intensity to in-season maintenance ensures sustained athletic performance, reduces injury risk, and promotes longevity.
Here’s a comprehensive guide to navigating your in-season strength training program:
1. Prioritize Maintenance Over Intensity to Avoid Fatigue
The off-season is for building strength, improving efficiency, and hitting new personal bests. In-season, the focus shifts to maintaining gains without overloading the body.
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Use light to moderate loads
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Incorporate mobility work
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Focus on recovery and reducing fatigue
This approach prevents burnout while keeping you strong and ready for competition.
2. Focus on Compound Movements for Overall Strength
Compound lifts, such as squats, deadlifts, presses, and pull-ups, are essential during the season.
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Preserve strength and power
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Use a full, controlled range of motion
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Moderate to heavy loads help maintain performance and resilience
Prioritizing compound movements keeps your muscles and joints conditioned for sport-specific demands.
3. Limit Lifting Sessions to 2–3 Times Per Week
Recovery becomes a priority during the season. Limiting weightlifting to 2–3 sessions weekly allows energy to be allocated toward:
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Active recovery
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Mobility work
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Bodyweight exercises
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Yoga or stretching
This helps athletes stay competitive while maintaining optimal strength, without overtaxing their body.
4. Incorporate Mobility Work to Prevent Injuries
Mobility exercises are crucial for injury prevention and performance.
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Include dynamic warm-ups and post-training cooldowns
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Focus on hips, shoulders, and hamstrings
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Perform mobility drills on off-days to maintain range of motion and reduce stiffness
Consistent mobility work improves movement efficiency, agility, and overall athletic performance.
5. Adjust Volume and Load Based on Schedule and Energy
In-season training is about intelligent adaptation.
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Monitor game schedules and energy levels
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Reduce volume and intensity during high-demand weeks
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Emphasize active recovery and light exercises
Listening to your body ensures peak performance without overtraining.
6. Stay Hydrated and Maintain Proper Nutrition
Optimal in-season performance relies on proper nutrition and hydration.
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Drink plenty of water for muscle function, nutrient transport, and temperature regulation
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Consume lean proteins, complex carbohydrates, and healthy fats from whole, unprocessed foods
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Fuel your workouts and recovery effectively to sustain energy levels throughout the season
Proper nutrition supports muscle repair, endurance, and overall athletic health.
Key Takeaways for In-Season Lifting
Transitioning from off-season to in-season training is about balance, maintenance, and smart recovery. By focusing on compound lifts, mobility work, proper recovery, and nutrition, athletes can maintain strength, prevent injuries, and stay competitive throughout the season.