In-Season Training

**Peaked_18** · 10-22-2005, 08:31 PM

A lot of athlete's during the season often over train with practices, games, and workouts. Sometimes it can be made up for with a good diet or more supplements. But most think more volume is going to make them stronger in the season. Well HIT isn't going to do much for you now, maybe in the off-season, but HIT has no place in-season.

The in-season is about maintaining your size and strength, not improving your size and strength. So I have made a routine to do both, help maintain size and help maintain strength.

This will be one of the easiest routines you'll ever do that is perfect for the in-season.

In the morning is the time to train in the in-season. Your more fresh to workout at this time, plus with games and practices later in the day, it makes it a lot easier. For three days a week, you'll do a full body workout. Very low volume and heavy weights + high rep assistance work to maintain size for other body parts.

Make sure to rest the day before a game. Make sure not to workout the same day or the day before a game, you want to be at your best to improve your position and have a better time on the field. And if your not a starter, still do the same thing. When you get in, work as hard as you can. Impress your coach and maybe improve enough to become a starter.

With this workout, remember to properly warm-up before each suggested set rep ranges. Warm-up with a rep range of 12 reps and take a weight to fail at a few reps shy o the suggested warm-up. So your warm-up would be...(example)...1x 10, 1x 8, 1x 6...then go into the working sets of whatever. For smaller muscle groups, you DO NOT need to perform warm-up sets.

The Workout

Monday
Bench Press 3x 3
Back Squat 3x 3
Clean and Jerk 3x 3
Barbell Curl 3x 10
Close-Grip Press 3x 10
Leg Curls 3x 10
Weighted Crunch 3x 15

Wednesday
Bench Press 3x 3
Back Squat 3x 3
Clean and Jerk 3x 3
Barbell Curl 3x 10
Close-Grip Press 3x 10
Leg Curls 3x 10
Weighted Crunch 3x 15

Friday
Bench Press 3x 3
Back Squat 3x 3
Clean and Jerk 3x 3
Barbell Curl 3x 10
Close-Grip Press 3x 10
Leg Curls 3x 10
Weighted Crunch 3x 15

If you have availability to bands, then use those for certain exercises. Could use a band for curls, press downs, ect. There are a lot of exercises that can be done with bands, many bands can replace the basic moderate rep range exercises.

The reason I posted links to how to perform the exercises is to make sure your form is perfect. One problem today is athlete's getting themselves hurt in the weight room by messing around or just bad form and using too much weight. Always make sure to be safe so you can play. One thing that can ruin a team is a single player who gets injured from messing around in the weight room and not being safe. Before performing each exercise, work with a lighter weight and then increase and don't let your form drop.

Also, many athlete's never utilize weight lifting belts in the weight room which also leads to injury. When performing low rep range sets, always use a belt to support your lower back. If you don't have one, go out and buy one. You can find a good one from $30-60 on the internet. They are one of the pieces of equipment that help protect athlete's from injury. ALWAYS USE ONE WHEN TRAINING HEAVY!!

And always make sure you have a good diet. Get a lot of carbohydrates and protein and fat during the season. If you have a bad diet you can easily lead to over training. So always eat a good amount and know when to eat.

**bigDman** · 10-23-2005, 02:11 PM

im going to have to disgree on a couple points

first the lots of fat in season i think is not needed.
I think the caloric breack down inSeason should be 15% fat, 30% protein, 55% carbohydrates.

I also think that is to much voulme for inseason.

i think it should be more like
2-3 sessions a week
2-3 exercise a session
2-3 sets per exercise
3-5 reps per exercise
keep the intensity around 80% of max strength. If it feels to heavy just drop it down till it feels 'comfortable'.. there is no need to push yourself till the point you kill yourself.

Master Of Puppets · 10-23-2005, 02:16 PM

Good article. :bigthumbu

MOP

**Peaked_18** · 10-23-2005, 02:23 PM

Quote:

Originally Posted by bigDman

im going to have to disgree on a couple points

first the lots of fat in season i think is not needed.
I think the caloric breack down inSeason should be 15% fat, 30% protein, 55% carbohydrates.

Maybe I should make it clear, I said get more fats. A lot of people I have seen on the internet get 60g of fats a day. Well for an athlete, they're going to need more (90-100g of good fats is good).

I also think that is to much voulme for inseason.

i think it should be more like
2-3 sessions a week
2-3 exercise a session
2-3 sets per exercise
3-5 reps per exercise
keep the intensity around 80% of max strength. If it feels to heavy just drop it down till it feels 'comfortable'.. there is no need to push yourself till the point you kill yourself.
Most of it is relatively low volume enough to not over do it.

..............

**ravadongon** · 10-23-2005, 02:42 PM

I agree with most things you said in this article.

Like bigDman said it's important not only to decrease volume with in season weight training, but also decrease intensity and frequency.

Personally, I would use a much lower volume routine in season, but obviously it's going to vary depending on the person...

Overall good article.

LaggingBiceps · 10-23-2005, 02:43 PM

i have 2 questions, are you putting in power cleans in place of deadlifts? and what about military pressing? if i do those, would i do them heavy? (3x3) or light (3x10)?

**Peaked_18** · 10-23-2005, 03:10 PM

Quote:

Originally Posted by LaggingBiceps

i have 2 questions, are you putting in power cleans in place of deadlifts? and what about military pressing? if i do those, would i do them heavy? (3x3) or light (3x10)?

In Sports, Power Cleans replace Deadlifts. And the Clean & Jerk works back and shoulders.

**Peaked_18** · 10-23-2005, 03:10 PM

Quote:

Originally Posted by ravadongon

I agree with most things you said in this article.

Like bigDman said it's important not only to decrease volume with in season weight training, but also decrease intensity and frequency.

Personally, I would use a much lower volume routine in season, but obviously it's going to vary depending on the person...

Overall good article.

Thanks.

LaggingBiceps · 10-23-2005, 04:01 PM

Quote:

Originally Posted by Peaked_18

In Sports, Power Cleans replace Deadlifts. And the Clean & Jerk works back and shoulders.

k, for power cleans, how low do you go on the front squat portion. right now i go 1/4-1/2 but should i go lower like ATG?

**Peaked_18** · 10-23-2005, 04:50 PM

Huh?

Just clean it 3 seconds, back down, back up repeat.

LaggingBiceps · 10-23-2005, 11:00 PM

i mean, when its on the ground, i bring it up and before i rest it on my shoulders how low do i go?

**bigDman** · 10-23-2005, 11:04 PM

as low as you need to go to catch it :p

LaggingBiceps · 10-24-2005, 12:58 AM

alright, thx

10-22-2005, 08:31 PM	#1
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	In-Season Training A lot of athlete's during the season often over train with practices, games, and workouts. Sometimes it can be made up for with a good diet or more supplements. But most think more volume is going to make them stronger in the season. Well HIT isn't going to do much for you now, maybe in the off-season, but HIT has no place in-season. The in-season is about maintaining your size and strength, not improving your size and strength. So I have made a routine to do both, help maintain size and help maintain strength. This will be one of the easiest routines you'll ever do that is perfect for the in-season. In the morning is the time to train in the in-season. Your more fresh to workout at this time, plus with games and practices later in the day, it makes it a lot easier. For three days a week, you'll do a full body workout. Very low volume and heavy weights + high rep assistance work to maintain size for other body parts. Make sure to rest the day before a game. Make sure not to workout the same day or the day before a game, you want to be at your best to improve your position and have a better time on the field. And if your not a starter, still do the same thing. When you get in, work as hard as you can. Impress your coach and maybe improve enough to become a starter. With this workout, remember to properly warm-up before each suggested set rep ranges. Warm-up with a rep range of 12 reps and take a weight to fail at a few reps shy o the suggested warm-up. So your warm-up would be...(example)...1x 10, 1x 8, 1x 6...then go into the working sets of whatever. For smaller muscle groups, you DO NOT need to perform warm-up sets. The Workout Monday Bench Press 3x 3 Back Squat 3x 3 Clean and Jerk 3x 3 Barbell Curl 3x 10 Close-Grip Press 3x 10 Leg Curls 3x 10 Weighted Crunch 3x 15 Wednesday Bench Press 3x 3 Back Squat 3x 3 Clean and Jerk 3x 3 Barbell Curl 3x 10 Close-Grip Press 3x 10 Leg Curls 3x 10 Weighted Crunch 3x 15 Friday Bench Press 3x 3 Back Squat 3x 3 Clean and Jerk 3x 3 Barbell Curl 3x 10 Close-Grip Press 3x 10 Leg Curls 3x 10 Weighted Crunch 3x 15 If you have availability to bands, then use those for certain exercises. Could use a band for curls, press downs, ect. There are a lot of exercises that can be done with bands, many bands can replace the basic moderate rep range exercises. The reason I posted links to how to perform the exercises is to make sure your form is perfect. One problem today is athlete's getting themselves hurt in the weight room by messing around or just bad form and using too much weight. Always make sure to be safe so you can play. One thing that can ruin a team is a single player who gets injured from messing around in the weight room and not being safe. Before performing each exercise, work with a lighter weight and then increase and don't let your form drop. Also, many athlete's never utilize weight lifting belts in the weight room which also leads to injury. When performing low rep range sets, always use a belt to support your lower back. If you don't have one, go out and buy one. You can find a good one from $30-60 on the internet. They are one of the pieces of equipment that help protect athlete's from injury. ALWAYS USE ONE WHEN TRAINING HEAVY!! And always make sure you have a good diet. Get a lot of carbohydrates and protein and fat during the season. If you have a bad diet you can easily lead to over training. So always eat a good amount and know when to eat.

10-23-2005, 02:11 PM	#2
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	im going to have to disgree on a couple points first the lots of fat in season i think is not needed. I think the caloric breack down inSeason should be 15% fat, 30% protein, 55% carbohydrates. I also think that is to much voulme for inseason. i think it should be more like 2-3 sessions a week 2-3 exercise a session 2-3 sets per exercise 3-5 reps per exercise keep the intensity around 80% of max strength. If it feels to heavy just drop it down till it feels 'comfortable'.. there is no need to push yourself till the point you kill yourself. __________________ COME CHECK OUT MY JOURNAL

10-23-2005, 02:16 PM	#3
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,004 Recipes: 0 Rep Power: 46	Good article. :bigthumbu MOP __________________

10-23-2005, 02:42 PM	#5
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	I agree with most things you said in this article. Like bigDman said it's important not only to decrease volume with in season weight training, but also decrease intensity and frequency. Personally, I would use a much lower volume routine in season, but obviously it's going to vary depending on the person... Overall good article. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

10-23-2005, 11:04 PM	#12
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	as low as you need to go to catch it :p __________________ COME CHECK OUT MY JOURNAL

10-23-2005, 02:43 PM	#6
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	i have 2 questions, are you putting in power cleans in place of deadlifts? and what about military pressing? if i do those, would i do them heavy? (3x3) or light (3x10)?

10-23-2005, 04:50 PM	#10
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Huh? Just clean it 3 seconds, back down, back up repeat.

10-23-2005, 11:00 PM	#11
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	i mean, when its on the ground, i bring it up and before i rest it on my shoulders how low do i go?

10-24-2005, 12:58 AM	#13
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	alright, thx

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