By: Dan Thiesing
In-season strength training is a vital component of a high school athletes'
training regimen. Neglecting these aspects during the competitive season
can lead to declines in strength, power, and speed, adversely affecting
performance. Implementing a well-structured in-season training program
not only helps maintain these attributes but can also enhance peak
performance.
The Risk of Decline During the Season
Research indicates that athletes who discontinue strength training during
their season may experience significant declines in performance metrics.
A study on resistance training in-season found that two-day-a-week
interventions can help maintain or even improve athletes' physical
capacities and sports performances. Not having an in-season program
can result in detraining and increase the potential for injury with the loss
of muscle and connective tissue strength and density (Kraemer & Nitka
2023). This underscores the importance of continued training to prevent
performance deterioration.
The Role of Periodization
To effectively manage training during the season, periodization—a
systematic approach to planning training phases—is essential.
Periodization involves organizing training into cycles, typically
comprising macrocycles (long-term plans), mesocycles (medium-term
plans), and microcycles (short-term plans). This structure allows for the
careful manipulation of training variables such as volume and intensity,
ensuring athletes receive adequate stimulus for maintenance and
improvement without overtraining.
Monitoring Volume and Intensity
Adjusting training volume and intensity is crucial for in-season strength
training. High school athletes can benefit from incorporating 1-2
strength training sessions per week, focusing on maintaining muscle
mass and neuromuscular efficiency. By carefully monitoring these
variables, athletes can continue to train safely, reducing the risk of injury
and preventing performance declines.
Velocity-Based Training (VBT)
An effective method for monitoring and adjusting training intensity is
Velocity-Based Training (VBT). VBT involves measuring the speed of
movements during exercises, providing real-time feedback on
performance and fatigue levels. This approach allows coaches and
athletes to tailor training loads appropriately, ensuring optimal stimulus
without excessive fatigue. Implementing VBT can help maintain or even
improve strength and power during the season. At Champions we now
have the ability to use VBT through our new Output device, making in-
season training adjustments to programs even easier. This allows
athletes to receive instant feedback without building up excessive fatigue
during training.
Challenging Traditional Mindsets
Historically, the belief was that athletes should reduce or eliminate
strength training during the competitive season to avoid fatigue.
However, contemporary research and practical experience have
demonstrated that maintaining regular strength and conditioning sessions
is essential for sustaining performance levels. Parents, athletes, and sport
coaches must recognize that the old approach is outdated and that
consistent in-season training is crucial for athletic development and
injury prevention.
Conclusion
In-season strength training is indispensable for high school athletes
aiming to maintain and enhance their performance. By implementing
periodized training programs, monitoring volume and intensity, and
utilizing methods like Velocity-Based Training, athletes can safely train
during the season. Embracing this modern approach ensures that athletes
remain competitive and resilient throughout their sporting endeavors.
We here at Champions are staying current with the research and
technology available to us as strength coaches. By using all of this
information and technology we can confidently say that our athletes who
train with us in-season will do so in an environment that fosters growth
and development throughout their entire playing year. Hopefully this
blog helped to clear up some myths and provide evidence-based support
for why we want to see our athletes working out even when they are in
the thick of their season.
If you are a high school athlete or the parent of a high school athlete,
make sure to check out our new Elite Sports Performance program.
Specifically designed for high school athletes looking to increase speed,
power, and strength while in-season. We use Velocity based training,
Counter movement jump height, and sprint times to track these qualities
and adjust our program accordingly so every athlete can be available for
their sport for the whole season.
If you have any questions or want to discuss this topic in more depth,
feel free to send me an email. dan@championslkn.com
Article Referenced:
Kraemer, William J. Ph.D., CSCS*D, FNSCA1,2; Nitka, Mike MS,
CSCS*D, RSCC*E, FNSCA*E3,4. Importance of an In-Season Strength
Training Program: A Reminder to Sport Coaches. Strength and
Conditioning Journal 45(3):p 379-383, June 2023.
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