Why Athletes Should Incorporate an In-Season Strength and Conditioning Program
When it comes to athletic competition, reaching one’s full potential in-season relies heavily on maintaining the gains made during the off-season. Why then do so many athletes and coaches abandon their resistance training regimen in-season when the players need strength and resilience most? An often-neglected component of in-season activity, strength training contributes to improved performance, increased power and speed, and reduced risk of injury. It is not only recommended but a key element to a successful competitive season. Let’s break it down!
Maintain Performance
Athletic performance depends largely on a multitude of factors including overall condition, sleep, nutrition, sport-specific skill set and strength. Neglecting any one of these components can greatly impact performance and athletic ability. As such, strength and conditioning programs are vital both in and out of season as they are uniquely designed to facilitate improved strength, power and performance during the competitive season. In as little as two to three weeks, without maintained weight training, noticeable strength reduction can occur. Detraining or the reduction of training-induced adaptations inevitably occurs when a training stimulus is reduced. If strength training is ceased in-season, detraining can put you and your teammates at their weakest at the end of the season when strength and competitive performance are needed most.
Increased Power and Speed
Increased strength= increased force. Increased force= increased speed and power. This means by incorporating a well-designed strength and conditioning program, you can run faster, jump higher and hit harder. The capacity to develop force is directly related to the ability of the body to recruit muscle fibers and the size of the muscle fibers. By promoting neural adaptations and contributing to muscle hypertrophy, strength and conditioning leads to increased force production and increased athleticism. In-season conditioning should ultimately focus on strength and power development to allow the athlete to perform at his or her highest ability and withstand the physiological stresses of sport.
Reduced Risk of Injury
Besides maximizing performance, power and speed, in-season strength and conditioning keeps the body resilient and reduces the risk of injury. By building or maintaining the strength of the muscles, tendons and ligaments, strength training helps athletes withstand the physical demands placed on the body both during competitive sport and practice. Being able-bodied and available to play is the most important consideration when it comes to conditioning goals. Training the neuromuscular system to accept large loads, activate stabilizing muscles and eccentrically control movement are key to safe and effective play on the field or court.
Developing an In-Season Training Regimen
Designing an appropriate in-season program depends on a number of factors including specific sport, scheduling, time availability and unique individual needs and characteristics. Training should reflect the specific skills and energy sources used by an athlete in his or her sport. While time allotted to strength and conditioning is often reduced in-season, focusing on compound total body movements as well as supplemental strength exercises targeting neglected muscle groups can be highly effective at protecting the body against injury and maintaining strength. In general, focusing on higher load and lower rep counts will help curb fatigue and reduce the intensity of training-associated soreness. Concentric versus high rep eccentric muscle contractions are also preferred to avoid overtaxing the musculoskeletal system. Regardless of the activity, training should focus on proper exercise techniques and perfecting form before adding or increasing resistance.
Ultimately, in-season strength and conditioning is a vital component of any successful sports season. By placing safety, productivity and efficiency at the core of your in-season training regimen, you will be setting yourself up for a winning season and ultimate success on the field or court.
If you are interested in incorporating an in-season strength training & condition program into your routine, we offer a 14-day trial to those who are interested so they get an idea of what we do and how we can help them stay healthy and available for their sport. If you are interested, click below to join today!
