Why In-Season Training is Essential for Athletes (It’s Simple Math)

When it comes to athletic performance, consistency is key. One of the biggest mistakes athletes make is neglecting their training during the season. They believe the work done in the off-season is enough to carry them through.

Spoiler Alert: it's not.

But let’s break it down with some simple math to see why in-season training is absolutely essential for long-term success.

The Off-Season: Laying the Foundation

Imagine you have a perfect off-season. No interruptions, no skipped sessions—just 12 weeks of high-quality training. (For the record, this never happens but maybe you're the anomaly.)

Let’s say you’re training five days a week:

5 sessions per week x 12 weeks = 60 training sessions

That’s a solid foundation. You’ve built strength, improved performance, and set yourself up for success. But what happens when the season begins? All that progress can quickly start to slip away.

The off-season is when you build the base for your athletic performance. It’s the time to focus on improving your strength, endurance, and specific skills without the added pressure of competition. However, your gains don’t last forever if they’re not maintained. This is where in-season training becomes vital.

The In-Season Drop-Off

When the season starts, your focus naturally shifts to competition. Practices, games, travel, and recovery take priority, and training often gets pushed to the side.

By the time Christmas rolls around, you’ve been competing for about 17 weeks. Without consistent in-season training, your schedule might look like this:

0 sessions per week x 17 weeks = 0 training sessions‍

If your team has organized something it's probably subpar dryland sessions that get no one better and the coach cancels them whenever something else comes up. The strength and fitness you worked so hard to build in the off-season start to decline. Over time, this lack of consistency not only affects your current performance but also sets you back for the next season.

The In-Season Advantage

Now, let’s compare that to an athlete who commits to training consistently throughout the season. Even if they’re only training 2-3 times per week, they accumulate another 35-50 sessions by the time the holidays arrive. This brings their total training volume for the year to nearly double that of someone who neglects in-season training.

2-3 sessions per week x 17 weeks = 35-50 training sessions (rough math is allowed)

This commitment to in-season training creates a compounding effect. Not only do you maintain the gains you made during the off-season, but you also continue to build on them, setting yourself up for even greater improvements in the future.

Staying consistent in-season keeps your body primed, reduces injury risk, and ensures you’re always performing at your best.

Why In-Season Training Matters

1. Maintain Strength and Power: The physical demands of competition can erode the strength and power you built in the off-season. Regular training helps you maintain those gains and prevents your performance from plateauing or declining.
2. Reduce Injury Risk: Strength training improves resilience, making you less prone to injuries during games and practices. It’s your insurance policy against the wear and tear of a long season.
3. Optimize Performance: Consistent training ensures your body is always ready to perform at a high level. Whether it’s hitting a personal best or staying competitive in your league, training keeps you sharp.
4. Long-Term Growth: Athletes who train year-round see greater improvements over time, as they’re continually building on their progress instead of starting over each off-season. This cumulative growth can make a huge difference over the course of a career.

How to Stay Consistent

• Keep It Simple: You don’t need to spend hours in the gym. Focus on short, high-impact sessions that maintain strength and mobility. For example, a 30-minute session focused on compound movements can be highly effective.
• Plan Around Your Schedule: Work with your coach or trainer to integrate training into your season schedule. Even one or two sessions per week can make a big difference. Tailoring your workouts to complement your game schedule ensures you’re not overloading yourself.
• Prioritize Recovery: Balance training with adequate rest and recovery to avoid burnout and overtraining.
• Track Your Progress: Keep a record of your training sessions, even during the season. This helps you stay accountable and ensures you’re hitting your goals.

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In-season training isn’t optional if you want to perform at your best and stay ahead of the competition. By making it a priority, you’re not just maintaining your off-season gains—you’re setting yourself up for a stronger, more resilient future as an athlete.

The math is simple: the more consistent you are, the greater your results. Don’t let all the hard work you put in during the off-season go to waste. Make in-season training a non-negotiable part of your routine and watch your performance soar.

So, are you training in-season?

If not, it’s time to start. Your future self will thank you.

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