In-Season Strength Training

Introducing the Warriors In-Season Strength Training Plan!

During the sports season, our goal shifts from gaining muscle, strength and power, to peak performance and maintaining our fitness levels. On the field or court, we want to compete at the highest level possible, especially on game days, while also keeping the strength and conditioning we earned with our off-season training. Practice and games take up the bulk of our time, so it's crucial to find a day or two to get in the weight room, without inducing too much fatigue or hindering recovery.

My suggestion is to get in the Fitness Center once or twice a week. Ideally, on an off day or early in the week to prevent being fatigued for Friday and Saturday games. If you can only train once per week, choose one of the two exercises listed for each drill. E.g. A3: Single Leg Step Up or Box Squat,  B1: Bench Press or Overhead Press. This plan is designed to be done during your entire season. The week of ISSTs, it may be good to take the week off or at most, do one light session on Monday or Tuesday. 

To save time in the Fitness Center, you may perform the Injury Prevention and Core exercises (Group C and D) immediately after practice, on the field. Each exercise has a video linked for tips on execution. 

If you have any questions related to this plan or anything health and fitness, email Mr. Scott.