You need to maintain your speed and power during the season or you will waste all your hard off-season work!
Simply put, you don't won't to lose any of the hard-earned strength, power and speed you improved in your offseason program! In general, a weekly training program that includes 1 strength, 1 speed and 1 plyometric workout during the season will maintain your strength and explosiveness for competition.
The strength workout doesn't need to include "max out" lifting but should include full body strength training in the 8-10 repetition range for each exercise.
The speed workout can also be as simple as running ten 60-yard sprints at maximum effort before practice. Players should also perform all drills, scrimmages, plays, etc. at full speed. This way, you will continue sport specific speed training during the season.
The plyometric workout should include exercises for the upper and lower body such as medicine ball throws, depth jumps, squat jumps, tuck jumps, etc. During the season, some coaches incorporate plyometric training into regular team practices.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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