Why In-Season Training is Important
I’ve encountered numerous young athletes who work hard during the off-season months of their sport, only to take time off from lifting during their school season. Here are some key reasons why it’s essential to continue strength training year-round, even when the sport schedule is heavy.
Developmental Years Are Valuable
I work with a lot of youth baseball athletes, mostly ages 10-18. Within these age groups, there is significant athletic variability—some kids are further along in their development, while others are on a longer developmental timeline.
Regardless of where they are in their individual maturation process, consistent year-round training provides the greatest opportunity to maximize athletic potential and keep them on the field.
In my experience, the athletes who show up week after week are the ones who continuously improve their strength, power, speed, and mobility. Conversely, athletes who take time off tend to progress more slowly and are more prone to injuries.
Middle school and high school years are vital periods of growth that can be leveraged with consistent training, regardless of the sport season. Baseball season happens in the spring, and every year I see the same pattern: athletes who continue to train once or twice a week finish the season stronger, with fewer aches and pains, and more energy compared to their peers who only focus on sport as their physical activity.
Impacts on Injury Resilience
During the off-season, training builds strength, power, stability, durability, and body awareness. However, these attributes don’t stick around without consistent stimulation. Practices and games alone only provide so much exposure to physical stress.
In-season training involves loading the body with weights, pushing range of motion through movement, and challenging the body with power work. These aspects keep the body in a primed state for growth. Without this exposure, the high stress and repetitive actions of sport can lead to overuse injuries.
This decline is easy to measure. For instance, we test max vertical jump height throughout the season to assess power output and nervous system readiness. Often, these numbers drop off precipitously by the end of the season, highlighting how a lack of training in the gym can reduce output on the field.
Additionally, range of motion in the torso, shoulders, and hips often decreases as the season progresses, increasing the risk of injury. Maintaining training sessions helps sustain these critical mobility levels.
Keeping the System Primed
Training will be different once the season starts. There will be less of an emphasis on building muscle and more of a focus on strength and power levels.
This reduction in rep volume allows for faster muscular recovery, while the increase in intensity levels will keep the nervous system ready for activity. The consistent loading of the body will also promote bone density levels, further reducing injury risk.
I’ve seen the benefits of in-season training firsthand. I had a senior pitcher that only started training seriously after his junior school season. From May through Christmas break, he committed to a consistent program.
His strength improved dramatically, core control increased, and his vertical jump went from the mid-20s to over 30 inches. All he needed was some consistent exposure to these exercises and his body responded.
During the season his numbers continued to rise, right alongside his velo off the mound, eventually topping 95mph. His efforts earned him some much-deserved recognition and he is now competing at one of the best JUCO baseball programs in the nation.
This is not an isolated example. Freshmen and sophomores who show up consistently often finish the spring season stronger than they were at the end of the off-season.
Making Recovery a Priority
These kids are not fragile. They can handle both baseball games and regular training sessions—as long as they prioritize recovery. This includes sleep, hydration, and proper nutrition.
● Sleep: Teenagers need more sleep than children and adults due to their circadian rhythms. Adequate sleep is the best recovery tool and essential for optimal performance.
● Hydration: Dehydration causes stiffness, achiness, reduced power, and even cognitive issues. Drinking plenty of water and maintaining sodium levels is critical.
● Nutrition: Eating 3-4 meals a day, supplemented with protein shakes and 5g of daily creatine, provides the fuel necessary to keep energy levels high and the body strong.
I also recommend taking time off in the fall to allow the elbows and shoulders to recover. This time can be used to build strength and stability with off-season training. Contrary to popular belief, taking a few months off for recovery does not set athletes back. In fact, I’ve seen athletes take massive steps forward in both development and skill when taking a few months off to recover fully from the spring and summer seasons.
Athletes who want to perform at their highest levels must commit to consistent training and recovery. Those who buy into the long-term process and prioritize year-round development will inevitably see steady improvements in strength, power, and performance. The body’s natural response during these developmental years is to adapt and grow with the right inputs.
Investing in the big picture pays dividends for athletes who are willing to put in the effort. The results speak for themselves.
Interested in working with me?
If you are:
an athlete in the Dallas area
looking for a Strength Coach
If you are not in the area but need a workout that will:
increase your strength & athleticism
improve your flexibility & mobility
enhance your overall body composition
