When athletes go to their in season sport, it is time to transition from the high intensity pre-season training regimen to a safer and more appropriate program designed for in-season maintenance. Most teams hold practices 5-6 days per week with each practice lasting 2-4 hours in length. When the season starts teams could be playing upwards of 3 games per week, depending on sport. This amount of playing time places the joints, muscles and energy systems of the body under intense stress, which will build on itself throughout the entire season. The longer and more intense the season and training protocols are, the higher the chance of injuries. This is why it is the strength and conditioning coaches main job to prevent injuries during the season and secondary job to maintain strength and power throughout the season. Because of the objectives set, there are certain exercises that will be discontinued during in-season training. These include any specific plyometric exercises as these are generally included just by going through drills. Any additional plyometrics would be overkill and could lead to potential injuries during the season. This does not mean stop all running however, since anaerobic conditioning is essential. Sprint training during the season can be done, on a limited basis, for the purpose of increasing speed as well as maintaining the anaerobic conditioning that was built during the higher intensity pre-season conditioning. The in-season strength and conditioning program should be on weight training and stretching and its main focus should be injury prevention. This is why a one or two set protocol is effective. After all, what good is an athlete that can bench press 300 lbs. If he can't play due to a sprained ankle or torn ACL. As discussed earlier this is a single set protocol, therefore only one set per exercise is performed. The number of reps should be kept between 8-12 and it is imperative that each set be taken to failure with good form. The rest interval should be approximately 1 minute between sets. This program designed specifically for in-season maintenance is extremely efficient and effective. The entire workout should last between 30-45 minutes and should be performed twice per week. It is also important to allow enough recovery time between workouts and game days. If possible at least 36 hours should be scheduled between the workout and the next game. Exercises should include:

• DB Bench and Incline Bench Press
• Leg Press
• Squat
• Lat Pull-Down
• Romanian Deadlift
• Lying Leg Curl
• Low Row
• Standing DB Press
• Walking Lunges
• Tricep Press Downs
• Back Extension
• Crunches
• DB Biceps Curl

After the workout is complete a total body stretch should be completed focusing mainly on the muscles of the lower body (i.e. quads, hamstrings, glutes, calves, hip flexors). In season conditioning is vitally important to the success of your team. It will allow your team to stay injury free throughout the season and to maintain strength, power and anaerobic conditioning far into post-season play.