Although Lifting weights during on season could seem like an impossible task here are some tips to help you out.

The Benefits of Weight Training During On Season

• Maintaining muscle growth and strength built during off season
• Decrease injury risk
• Increase strength of connective tissues
• **Improve motor performance **
• Increase Strength of Muscles
• Gain Muscle Endurance

Timing

Getting the timing right it crucial when weight training during on season as you don’t want it to affect your training or game, have one recovery between each session for example if you play your game on a Saturday and have Practice on a Thursday Night I would recommend lifting on a Monday.

Pre-season

Make a slow and conscious effort to add more of the types of activity you’ll be doing at your training seasons at least a month before your season starts, to avoid unnecessary shock to the body. You can continue to lift close to your maximum during this time. This is a good time to consult a personal trainer and map out your goals for the season.

Byes and weeks off

Take advantage of any gaps you have during the season, to temporarily increase the intensity of your sessions, particularly in your large compound lifts. This will allow you to check how your progress is going. Be sure to warm up properly anytime you increase your lift load, use a spotter and ensure your diet is spot on to make the most of this time.

Lift light and fast

Train at about 85% of you max offseason weight and focus mainly on speed, again though it depends on which sport you play and your goals. This is also a good time to add new lifts to your sessions: start with a minimum weight and medium volume focusing on good form.

Focus on Recovery

Spend extra time stretching and foam rolling, before and after sessions, to get out any tight muscles. Most importantly though remember to get at least 8 hours sleep per night. Try not to drink any alcohol for about 4 hours after your games and make sure any sprains or bruises are iced. Even small injuries, not properly cared for can affect your training.

Maintain a healthy diet

By eating healthy, you will find you have more energy to use, you will feel healthier and it will improve your game and performance. In particular, be sure to get enough varied protein in your diet the days around game day. While supplements can help be sure to check out my list of protein sources here.

Sorting out any problem areas

If you have pain or a light niggle get it sorted before it becomes an injury, try to stay active through your recovery, regress your session, maybe just doing Body weight resistant exercise, and swapping barbells to dumbbells, could help.

Get a Trainer

By having a trainer, you can eliminate injury and training in the wrong program, don’t waste precious time training when it’s not benefiting you or your chosen sport.

At 1st footforward I specifically write a program for you and your goals get in touch today, to train hard and gain real results