STAY STRONG IN SEASON

by Steve Konopka November 8, 2019

In season training makes the difference in how you finish your season. For the most part everyone trains hard in the off-season and comes in ready to compete, the ones that don’t… well those are the athletes on your highlight film. At the half way mark of the season is where you see the difference in the teams and athletes that keep on top of their in season training and maintenance. Around weeks 5-7 you see a drop off in mood, strength and recovery in athletes that just try to coast by the season with what they did in the off season. The biggest in-season issues we see are Shoulders and lower backs which become an excuse to train even less. These two areas take a beating through the season and without a proper maintenance protocol your off-season work will disappear like your playoff chances. Go into your season strong and stay strong with consistent in-season workouts and maintenance protocols.

Tips to stay STRENGTH N HONOR strong all season!

INCORPORATE COMPOUND MOVEMENTS 2 Xs A WEEK
LONGER REST PERIODS ON COMPOUND MOVEMENTS
AUXILIARY LIFTS ARE NOT TO FAILURE LEAVE 1 OR 2 REPS IN THE TANK
DON’T RUSH OR SKIP WARM UPS AND STRETCHING
FOAM ROLL AND HIT MOBILITY WORK
BANDS ARE YOUR DAILY FRIEND
FUEL YOUR BODY RIGHT
SLEEP 7-10 HOURS
PROPER COOL DOWN
ICE TUBS
DON’T LET SMALL THINGS LINGER SEE THE TRAINER

SAMPLE FROM ONE OF OUR IN SEASON SESSIONS

12 MINUTE PRE-LIFT

FOAM ROLL

5 MINUTE ROWER OR ASSAULT BIKE

SHOULDER PREP CIRCUIT

DYNAMIC WARM UP

WORKOUT 30-40 MINUTES

1A FACE PULLS 3 X 25

1B DIP POSITION LEG LIFTS 3 X 12-15

BENCH 1 X 12 1 X 8 3 X 5 3 MINUTE REST BETWEEN SETS

2A ONE ARM DUMBBELL CLEAN PRESS 3 X 5 REPS EACH ARM

2B BENT OVER BARBELL ROW 3 X 6 REPS

FARMERS WALKS 2 X 6 LAPS

STRENGTH N’ HONOR

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