MAINTAIN & IMPROVE ATHLETICISM

IN-SEASON TRAINING
STAY AHEAD OF THE COMPETITION

TRIFORMANCE SPORTS TRAINING

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INTRODUCTION
“If you want to get better don’t get worse”.
Many athletes train their butts off during the
offseason to build dense muscle mass, trim
unnecessary body fat and increase their
explosive power. Heading into preseason they
are athletically peaking and ready to hit new
personal records at preseason physical tests
(40m sprint, agility tests, vertical jump). This is
great, but as soon as the season begins they
quit lifting in the gym and their athletic
performance declines. 1 sad truth about
strength & conditioning is that both are lost
faster than they are gained. The best way to get
stronger is to not get weaker. In-season an
athlete’s gym program should aim to maintain
or slightly increase athleticism. The goal is to
have the same strength & power in week 1 in
the last weeks of the season. It also plays an
important role in preventing injuries. Being
healthy all season equals more game time an
athlete can spend on the field making an
impact for their team.
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THE PROGRAM
The program consists of 2 full body strength
training sessions per week. It can be performed
directly after team training if you have access to
a gym at your training facility. If performing the
program away from team training, be sure to
start the session with a quality warmup. Our
exercise selection & block formatting was put
together to give you the most value while
maximizing efficiency. Follow the program for 3
weeks. Implement a deload week every 4th
week to aid in recovery (reduce load by 50%).

Guidelines for in-season strength training:

2 full body workouts per week
Sets should remain around 2-3
Reps should not exceed 10
Limited focus on conditioning
Stay below 90% 1RM on lifts
Schedule lifts farthest away from game day

Never let your gym training affect your game

day performance! The goal of strength training
is to enhance and not hinder athletic
performance. You are an ATHLETE first!
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THE WARMUP
The warmup is going to raise body
temperature, improve joint mobility, increase
flexibility and heighten the central nervous
system. Short-term it benefits the quality of the
workout while long-term it will keep your body
more durable and healthy. The warmup can
take 15 to 20 minutes. We recommend:

1. Foam rolling to reduce muscle stiffness and

increase blood circulation. Use the roller to
search for tender areas or trigger points in
key muscle groups such as the adductors,
hip rotators, gluteus maximus, gluteus
medius and the TFL.
2. Corrective stretches to mobilize the joints,
fixing any movement compensations and
imbalances to improve overall quality of
movement.
3. Dynamic movements like skips, shuffles,
ladder drills and carioca to raise body
temperature.
4. Activation exercises to fire the stabilizers in
the abdominal, hip and shoulder regions.
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WARMUP TEMPLATE
Corrective/Active Mobility
1. Cat-Cow 1x8
2. T-Spine Rotations 1x8
3. Knee Cave-ins 1x8
4. Groiners 1x8
5. Plank-Pike 1x8

Warmup
1. Heel-Toe Walk 1x20yd
2. Reverse Lunge + Toe Reach 1x8
3. Quadricep Table Reach 1x8
4. Forward Skip & Arm Circles 1x20yd
5. Sideways Skip & Arm Swing 1x20yd

Activation
1. Wall Push Dead Bug 1x10 ES
2. Marching Bridge 1x10 EL
3. SL Mini Band Glute Abduction 1x10 EL
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DAY 1
Power
1a. Barbell Jump Squat (DB) 3x3
30% 1RM - Stick landing between jumps

1b. Hip circles 2x10

Perform during rest - Hip mobility

Strength
1. Swiss Ball Rollout 2x10
2a. Barbell Hip Thrust 2x8
2b. Flat Dumbell Press 2x8
3a. Pullup 2x8
3b. RFE Dumbell Split Squat 2x8

Notes:
Rest 3-4 minutes between barbell squat jump sets
Rest 1-2 minutes between sets of other blocks & exercises
Rest 30 seconds between exercises in each strength block
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DAY 2
Power
1a. Kettlebell Swings 3x10

1b. Lying Shoulder Mobility 2x10

Perform during rest - Shoulder Mobility

Strength
1. Side Plank 2x30s
2a. Dumbell Lateral Lunge 2x8
2b. SA Kneeling Landmine Press 2x8
3a. Barbell Inverted Row 2x8
3b. Dumbell Single Leg RDL 2x8

Notes:
Rest 3-4 minutes between kettlebell swing sets
Rest 1-2 minutes between sets of other blocks & exercises
Rest 30 seconds between exercises in each strength block
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CONCLUSION
Better effort gets better results. Commit 100%
and bring the ambition to get better.
Triformance Sports Training is proud to be part
of your journey.

Any problems, questions or comments

regarding the program contact our 24/7
customer support team at:

triformancetraining@gmail.com

See you on the other side!

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