In-season training is not the time to chase new maxes. Your job is to keep strength and power while managing fatigue from practices and games. This guide shows a simple in-season plan for beginners that keeps your lifts strong without breaking recovery.
TL;DR
- In-season training is about maintaining strength, not setting PRs.
- Reduce volume and keep intensity moderate.
- Lift 1 to 2 times per week with short, focused sessions.
- Pair hard lifting with lighter practice days when possible.
- Sleep and food decide whether you keep power all season.
What to do this week
- Cut lifting volume by about half compared to off-season.
- Keep 1 to 2 main lifts per session and leave 1 to 2 reps in the tank.
- Lift on days that are not immediately before a game.
- Keep your main lifts from Starting Strength or GZCLP as the base for maintenance.
- Prioritize sleep the night before and after games.
- Review Off-Season Football Strength if you need a baseline plan.
The in-season mindset
The goal is to keep your strength high while your body handles contact, travel, and weekly competition. If you try to train like it is the off-season, you will either burn out or get banged up.
Your priorities shift:
- Maintain strength and speed
- Reduce fatigue
- Keep technique sharp
Evidence note: Add sources on in-season resistance training and performance maintenance.
You should know
If your performance on the field drops, reduce lifting volume first before you cut intensity.
How often should you lift
Most beginners do best with 1 to 2 lifting sessions per week in-season. One session can work if practices and games are heavy. Two sessions work if recovery is good and practice volume is reasonable.
Simple weekly options:
- One full body session
- Two short sessions focused on main lifts
Keep each session under 45 to 60 minutes.
What exercises should stay
Keep the core lifts, cut the extras.
Keep:
- Squat or a squat variation
- Bench or press
- Deadlift or hinge variation
Cut or reduce:
- High volume accessory work
- Long conditioning sessions
- High rep grinders that create soreness
The fastest way to lose strength is to remove the main lifts entirely.
How heavy should you lift
Keep intensity moderate and avoid true maxes.
- Use weights you can move fast.
- Leave 1 to 2 reps in the tank on most sets.
- If bar speed is slow, reduce the weight.
This keeps strength while protecting recovery and joint health.
You should know
If your warm ups feel heavy all week, drop one lift day and protect sleep.
If you are banged up
In-season aches are common. The goal is to keep training without adding more damage.
- Use variations that reduce joint stress (front squat instead of back squat, trap bar instead of straight bar)
- Shorten range of motion if a position is painful
- Reduce volume and focus on clean reps
If pain changes your mechanics, reduce the load and focus on recovery. This is maintenance, not a test week.
How to place lifts around games and practice
The best placement depends on your schedule, but the rule is simple: do not lift heavy right before a game.
Typical placement:
- Early week lift (after recovery day)
- Midweek short lift if needed
- No heavy lifting within 48 hours of game day
If you only lift once, place it early in the week so you have time to recover.
Upper vs lower emphasis
If practice volume is high, rotate emphasis so one lift day is lower focused and the next is upper focused.
- Week A: squat heavy, bench moderate
- Week B: bench heavy, squat moderate
This keeps strength up without beating up the same joints every week.
If you travel for games, keep the lift short and simple. A few crisp sets of the main lift are enough to maintain strength when recovery is limited.
If your coaching staff sets a specific lifting window, use it. Consistency matters more than perfect timing, and a short session in the right window beats a long session at the wrong time. When in doubt, do less volume and keep quality high. That keeps you fresher for practice and games.
Example in-season microcycle
A simple microcycle keeps lifting away from game day.
- Day after game: recovery only or full rest
- Two days after game: short lift, focus on main lifts
- Midweek: practice and light accessory work if needed
- Two days before game: no heavy lifting
Adjust based on your team schedule, but keep the rule: no heavy lifts close to game day.
After a hard game
The day after a hard game is not a time to test your strength. Focus on recovery.
- Use light movement, walking, or mobility.
- Eat a full meal and hydrate early in the day.
- If you lift, keep it very light and short.
This keeps you ready for the rest of the week instead of digging a deeper fatigue hole.
Warm ups and mobility in-season
Keep warm ups short and consistent so you can lift without adding extra fatigue.
- 5 to 10 minutes of light movement
- A few dynamic drills for hips and shoulders
- Normal ramp sets for the main lift
The goal is readiness, not extra conditioning.
When to deload in-season
In-season deloads are short and focused. Use them when bar speed drops or when you feel beat up for more than one week.
- Reduce total sets by half for one week.
- Keep the main lifts, keep technique clean.
- Reduce extra conditioning or remove it entirely.
You should know
If you are sore for days after games, a deload week is a smart reset, not a weakness.
Common in-season mistakes
- Lifting too heavy too close to games.
- Skipping sleep and expecting a short lift to fix fatigue.
- Using high volume accessories that add soreness.
- Cutting calories during heavy practice weeks.
- Doubling sessions to make up for a missed lift.
Nutrition and hydration in-season
In-season recovery depends on food and hydration. Under eating is the fastest way to lose strength.
- Keep protein consistent.
- Use carbs to support practices and games.
- Hydrate every day, not just on game day.
Use Protein for Lifters and Hydration for Lifters for the basics.
How it changes after LP ends
If you are running an intermediate plan, keep the same logic: reduce volume, maintain intensity, and keep sessions short. A plan like 5/3/1 for Beginners can be adapted by cutting accessory work and reducing total sets.
Pillars Check
In-season success depends on all three pillars staying balanced.
Workout
- Keep main lifts in the program with reduced volume.
- Avoid grindy sets that create soreness.
Diet
- Eat enough to handle practice and lifting.
- Use carbs to maintain performance.
Recovery
- Prioritize sleep before and after games.
- If fatigue builds, reduce volume first.
See the Workout, Diet, and Recovery pillars for deeper guidance.
Related reading
FAQ
Can I still get stronger during the season?
Some lifters do, but the main goal is to keep strength while staying fresh for games.
Should I lift the day before a game?
No. Keep heavy lifting at least 48 hours before game day.
Do I need to squat every week?
Yes, one squat or squat variation helps maintain leg strength and power.
How do I handle soreness in-season?
Reduce volume and keep movement quality high. Do not add extra conditioning.
What should I read next?
Sources (to add)
Evidence note: Add citations on in-season strength maintenance, volume reduction, and performance outcomes.
- Add source: In-season resistance training guidelines for football.
- Add source: Maintenance of strength during competitive season.
- Add source: Fatigue and recovery during weekly competition.