Remember our in-season focus is on maintaining the gains you made in the off-season and resiliency you built up through the pre-season to perform your best! It’s a long season, and we want to get you through to the end in great condition. You’ll notice there’s a lot of integrated mobility and soft tissue work in the lifting workouts, as well as a continued focus on prehab movements and running technique.
To make sure you’re keeping your training load steady as you add practices and tournaments, track your own workload and use it to dial up or down your training load.
There are four weeks of workouts here, with plus a deload/recover lift and run. You can place the deload workouts where you need, especially using them post-tournament or just using them it if you’re starting to feel fatigued and need to take a week to reset. This month especially think about using these to reset after a tournament. For example, if your team qualifies for Regionals, use the deload lift and/or run for your workouts following Sectionals/Conferences.
We’re have one lifting workout a week, focused around one set of movements you’ll work on during your field workouts (e.g. Linear Acceleration). Aim to lift 1-2 times a week, depending on your lifting history and overall tournament & practice schedule.
You can use the gym-free movement option 1-2 times a week if you don’t have access to weights for all or part of this phase; otherwise, do the lifting workouts. This phase’s movement workout focuses on power.
There are two running workouts each week – one focused on speed, the other on endurance. If you have to cut one out, skip endurance unless your goals are more endurance-related. It’s quite likely you won’t use all the running workouts during the season if you practice regularly. For people who are travel players or don’t have many opportunities to play/practice throughout the season, you might use every workout! Refer to the running alternatives page at the end of the workouts as needed.
Linked below is a printable/downloadable version of these workouts. Remember that your membership is what supports us being able to create and update this content, so keep these PDFs safe. If you have friends who want to do our programming but can’t afford a membership, please send them our way and we can work something out!
