In Season Lifting ?

Our in-season training is kind of informal. We still maintain our standards regarding technique and safety and we set the basic guidelines for the players, but we leave it up to the players to decide what exercises they want to do. I view it as a good time for them to work on their weak spots.

1. How many times a week?
Twice a week is enough, especially if the player does the same exercise or works the same area.

2. What percentage?
Fairly heavy, 75% is adequate.

3. What exercises?
Personally, I prefer to have them do 2 multi-joint lifts and 2 muscle-specific lifts to work on their weaknesses. I emphasize cleans, because they work the entire body in one lift and are an explosive/dynamic movement, but squats, incline bench, and rows are good for working large areas in quick time. The optional exercises are pretty open depending on what a player wants to work on. Just emphasize proper technique.

4. What days for a Friday night game?
We go Monday and Wednesday, and also open it up on Saturday after film session and stretching (Saturday's workout is 100% optional, but a lot of guys go)


5. Can you get stronger during the season or do you just maintain?
Yes, you can get stronger. This is especially important for 2nd or 3rd team players that aren't going to see a lot of action on Friday night, but can gain some ground on the starters throughout the season.

I always viewed in-season lifting as purely maintenance, until I read an interview with Ron Schroeder, head coach at Austin Westlake. They lift year-round, beginning the summer after 8th grade, and see gains in every phase of their program.