Strength training: pre-season vs in-season

Why in-season strength training is just as important as your pre-season

For many of us who play a sport, summer is the time for infamous preseasons – we increase our strength training, our conditioning, and prepare our bodies for the long season ahead. But what about during the season? How many of us get through skills training, but drop off our strength and conditioning significantly?

What you’re probably thinking
1. The reason why I do a preseason is so that I don’t have to work on my strength and conditioning during the season
2. If I lift heavy during the season, I’ll be too sore to perform at my best
3. I’ll risk doing an injury during the season if I’m doing so much strength and conditioning training

What you should be thinking
1. Building a base in the preseason is great, but if I don’t keep training, I’ll lose the gains I made
2. If I’m smart about the way I train during the season, I’ll perform better
3. My risk of injury during the season will decrease if I continue to train at a high level

Strength is a physical attribute that can diminish quickly – the age old saying “use it or lose it” couldn’t be truer! With a decrease in training, it only takes 2-3 weeks to have a noticeable loss in strength. So, by the time the end of the season comes around, you can’t possibly expect your body to be performing at its best. Of course, during the season, time becomes a big barrier – with training, recovery and life all getting in the way, it’s easy to neglect the gym or Pilates studio! But all it takes is 2-3 30 minute sessions per week.

Four key tips for in-season training:
1. Keep the exercises simple – follow your four main movements: upper body push and pull, and lower body push and pull
2. Don’t neglect recovery – keep up your stretching, foam rolling, hydration, good nutrient intake and sleep
3. Make a plan – writing out a 4 week session plan will help you stay on track, save time and keep maintaining that strength efficiently
4. Listen to your body – take note of how you’re feeling day-to–day and week-to-week. Be willing to be flexible with your program when you’re feeling fatigued, and make sure you get on top of any niggles and sore spots early

If you’d like to improve your in-season performance, but don’t know where to start, make an appointment today!


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