In-Season Lifting for High School Athletes

How to keep athletes strong without crushing them mid-season. The 2-day template every parent and coach should know.

The biggest mistake we see in-season: athletes either stop lifting entirely or try to keep their off-season volume. Both kill performance.

In-season, the job of the weight room is to maintain strength, not chase PRs. Two short sessions per week — 35-45 minutes — does the work.

Day 1 (Lower bias): trap-bar deadlift 3x3 @ 80%, split squat 2x6/side, hamstring curl 2x10. Done.

Day 2 (Upper bias): bench or push press 3x3 @ 80%, row variation 3x6, carries + core 2 rounds. Done.

Layer in 10 minutes of sprint or jump work pre-lift and you've covered every base without robbing practice or recovery.