In-Season Strength Strategies
The importance of in-season strength programs is well understood among trainers and strength coaches. However, it seems many athletes and parents are still hesitant to partake in strength training during the season due to fears of soreness and fatigue. For this reason, it is critical that both trainers and athletes to understand a variety of in-season strength training strategies. Effective programs that help athletes stay strong and healthy throughout the year will encourage their adherence and buy in. Here are some strategies to help your athletes perform at their best during their competitive seasons.
1. Hip Extension Variations
Why?
· Elicits minimal eccentric stress and muscle soreness, even at high rep ranges
· Vitally important to maintain glute strength and function, especially for female athletes in sports such as soccer, volleyball, and basketball.
Examples
1. Barbell Hip Extension
2. Single Leg Hip Extension
3. Band Resisted Hip Extension
2. Sled Work
Why?
-Limited eccentric stress, can work multiple planes of motion
– Develop strength and power with low volume
Examples
1. TRX Sled Pull
2. Crossover Sled Pull
3. Sled Push
3. Loaded Carries
Why?
· promotes full body strength, work capacity, and core stabilization with minimal soreness
Examples
1. Farmers Carry
2. Suitcase Carry
3. KB Rack walk
4. Banded Glute Med Work
Why?
· Can train frequently with minimal fatigue/soreness
· Vital to maintain glute function to reduce risk of knee and hamstring injury
Examples:
1. Lateral Band Walks
2. Clamshells
3. Side Plank Leg Raise Holds
5. Isometric core work
Why?
· Causes less soreness than core exercises such as rollouts, body saws, etc.
Examples:
1. Tall Kneeling Pallof Press
https://www.youtube.com/watch?v=mfQ_mJF0-fw2. Plank Row
3. Stability ball plank
Sample in-season strength session:
A1: Hex Bar Deadlift: 3×6
A2: Plank Row: 3×8 each side
B1: Push Up: 3x 8-10 reps
B2: Crossover Sled Drive: 2x 20 yds
B3: Farmers Carry: 2x 50 yds
C1: TRX Row: 3×8-10
C2: Tall Kneeling Pallof Press: 2 sets of 10 second holds each side
C3: Lateral Band Walks: 2×10 yds each leg
Start incorporating some of the exercises listed above to help your athletes maintain strength gains, stay healthy, and perform at their peak throughout the year.
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In-Season Strength Strategies
The importance of in-season strength programs is well understood among trainers and strength coaches. However, it seems many athletes and parents are still hesitant to partake in strength training during the season due to fears of soreness and fatigue. For this reason, it is critical that both trainers and athletes to understand a variety of in-season strength training strategies. Effective programs that help athletes stay strong and healthy throughout the year will encourage their adherence and buy in. Here are some strategies to help your athletes perform at their best during their competitive seasons.
1. Hip Extension Variations
Why?
· Elicits minimal eccentric stress and muscle soreness, even at high rep ranges
· Vitally important to maintain glute strength and function, especially for female athletes in sports such as soccer, volleyball, and basketball.
Examples
1. Barbell Hip Extension
2. Single Leg Hip Extension
3. Band Resisted Hip Extension
2. Sled Work
Why?
-Limited eccentric stress, can work multiple planes of motion
– Develop strength and power with low volume
Examples
1. TRX Sled Pull
2. Crossover Sled Pull
3. Sled Push
3. Loaded Carries
Why?
· promotes full body strength, work capacity, and core stabilization with minimal soreness
Examples
1. Farmers Carry
2. Suitcase Carry
3. KB Rack walk
4. Banded Glute Med Work
Why?
· Can train frequently with minimal fatigue/soreness
· Vital to maintain glute function to reduce risk of knee and hamstring injury
Examples:
1. Lateral Band Walks
2. Clamshells
3. Side Plank Leg Raise Holds
5. Isometric core work
Why?
· Causes less soreness than core exercises such as rollouts, body saws, etc.
Examples:
1. Tall Kneeling Pallof Press
https://www.youtube.com/watch?v=mfQ_mJF0-fw2. Plank Row
3. Stability ball plank
Sample in-season strength session:
A1: Hex Bar Deadlift: 3×6
A2: Plank Row: 3×8 each side
B1: Push Up: 3x 8-10 reps
B2: Crossover Sled Drive: 2x 20 yds
B3: Farmers Carry: 2x 50 yds
C1: TRX Row: 3×8-10
C2: Tall Kneeling Pallof Press: 2 sets of 10 second holds each side
C3: Lateral Band Walks: 2×10 yds each leg
Start incorporating some of the exercises listed above to help your athletes maintain strength gains, stay healthy, and perform at their peak throughout the year.