As an athlete, you hopefully know how important it is to maintain your strength and power throughout the season.
But when your schedule is filled with practices, games, and work, finding time for weight training can be challenging. However, incorporating weights training into your in-season routine has significant benefits for your performance and injury resilience.
One of the biggest misconceptions about in-season training is that it will lead to excessive soreness or even injury. But the reality is, in-season training can help reduce the risk of injury and improve your recovery time. In-season lifting can maintain strength and power and keep your body functioning well. Ronnestad et al. (2011) found that in-season strength maintenance training at a frequency of once per week was sufficient to maintain strength gains achieved during the off-season, and even improved sprint performance compared to the control group. Fatouros et al. (2010) found that an in-season plyometric training program significantly improved leg power, jump performance, and sprint performance. Additionally Cross et al. (2016) found that in-season resistance training reduced the incidence of non-contact injuries.
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IMPROVED STRENGTH AND POWER
During the season, your focus may be on maintaining your current level of strength and power. But with weight training, you can actually continue to make gains in these areas. When you're lifting weights you’re helping to maintain or even improve your strength and power. This can translate into improved performance on the field.
To incorporate weight training into your routine, consider training with a shorter range of motion to reduce the likelihood of soreness. For example, instead of doing full squats, try doing box squats or partial squats. These exercises will still work your muscles, but with less range of motion, which can help reduce soreness and improve recovery time.
IMPROVED ENDURANCE
In-season strength training can also help improve your endurance and reduce fatigue during games. By including weights training in your in-season routine, you can improve your overall fitness level and decrease your risk of fatigue during games. This can lead to improved performance and fewer injuries.
To improve your endurance, consider incorporating exercises that focus on muscular endurance, such as high-rep (15+) sets or accumulating reps progressively throughout your training cycles. Exercises that challenge your muscles and help build endurance without causing excessive soreness are generally within the 50-60% 1RM load range.
INJURY PREVENTION AND REHABILITATION
In-season training can also help prevent injuries and speed up the recovery process if you do get injured. Incorporating exercises that target weak or injury-prone areas can reduce the likelihood and mitigate injury risks where possible.
This is particularly important for contact sports where the risk of injury is high. Strength training has been shown to improve the strength of ligaments, tendons, and other connective tissues, which can reduce the risk of injury.
In-season training can be tough on your body, so it's important to prioritise recovery. Make sure you're getting enough sleep, eating a nutritious and healthy diet. Athletes often report a higher perceived recovery and performance with massage therapy.
Incorporating weight training into your in-season routine may seem daunting, but the benefits are undeniable. By maintaining your strength and power, improving your endurance, and preventing injuries, you can perform at your best and reduce the risk of time on the sidelines. Don't let a busy schedule be an excuse for skipping weight training. With proper planning and guidance, you can make significant gains and stay at the top of your game throughout the season. Focus on getting an experienced coach who has worked with athletes and let the coach take the guess work out. Prioritise your recovery and trust in your coach to guide you through the process.
There’s no better time than now to consider enlisting the help of an Accredited Strength and Conditioning Coach or a team of specialists who can provide personalised training programs and guidance. At MCAP, we have qualified coaches and specialists who can help you achieve your athletic potential. Don't let lack of time affect your ability to include in-season training. Take the first step towards better performance and injury prevention by seeking out our coaching services today.
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