High school athletes engage in a goal-oriented pre-season / off-season strength and conditioning program. However, once the season starts, most athletes no longer participate in any type of in-season program, feeling as though training will adversely affect their on-field performance. On the contrary, athletes need to be at peak physical condition, both in terms of strength as well as conditioning for optimal sports performance.

Why would an athlete want to train for several months, in preparation for an upcoming season, only to lose muscle strength and development when you really need it the most: during the sports season. Strength training should continue throughout the season. By continuing to strengthen muscles and joints through in-season strength and conditioning, an athlete is able to accomplish the following:

1) Meet the rigorous demands of his / her sport

2) Reduce the risk of injury

3) Gain the competitive edge

Just as a muscle grows in size and strength (hypertrophy) with proper training and nutrition, a muscle becomes weaker and smaller (atrophy) when training lapses. Virtually every professional and collegiate strength and conditioning program recognizes the importance of, and utilize, an intense in-season training program. High school athletes realize the same benefit of in-season strength and conditioning by simply continuing their effective pre-season / off-season training programs throughout the competitive sports season. During the season, the high school athlete�s time demands significantly increase with their competitive schedule, academics, practice and other commitments. Here are three guidelines that may be helpful for high school athletes to maintain their pre-season / off-season strength and conditioning levels during the in-season:

1) An athlete should strive to maintain 95% of his / her pre-season / off-season strength levels.

2) An in-season program should be a modification of the pre-season / off-season program. An in-season program should focus on all major muscle groups. The program should be executed one to two days per week.

3) An athlete should refrain from training the day of or the day before a competition.