In Season Training Cheat Sheet

The in-season is not the time to build your program. It's the time to protect it.

Your #1 job in-season is keeping athletes on the field. This cheat sheet gives you the rules for doing that — how hard to lift, how often, how to handle power work, and how to condition without stacking fatigue on top of games.

Inside:

• Rule 1: Injury Prevention First — size and strength are secondary to availability, and why shrinking athletes are usually a kitchen problem, not a weight room problem

• Rule 2: Practice & Games Are the Priority — short, intense sessions that leave energy for skill work

• The Frequency Guide — when 1x, 2x, and 3x per week each make sense

• Technique, Power & Safety — why practice already trains power, and the neck-training clause for collision sports

• Conditioning by Game Exposure — starters on small rosters need less (or none); backups need targeted work to stay ready

• Sample Training Weeks — day-by-day layouts for one-game and two-game weeks

Plus the non-negotiable: the exercises don't change in-season. Same menu from week 1 to the playoffs — only sets, reps, and load flex.

What you get: a 4-page PDF cheat sheet for coaches in any sport. Print it, post it in the weight room, and settle the in-season arguments before they start.

Written by a strength coach with 20+ years in collegiate weight rooms.