In-Season Lifting: Why You Must Lift During the Season
There is a dangerous trend in high school football. Players grind in the weight room all summer, getting strong and building "armour." But as soon as practice starts in August, they stop lifting.
They worry that lifting will make them sore or tired for the game. The reality is the exact opposite. If you stop lifting during the season, you are slowly losing your protection. By the time playoffs arrive in November, when the hits are hardest, you are at your weakest and most fragile state.
Here is why you need to lift during the season, and the simple steps to do it without getting tired.
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1. Muscle is Your Armour
Football is a collision sport. Every time you tackle or get hit, your body absorbs impact. Muscle tissue acts like a shock absorber for your skeleton and ligaments.
The Problem: If you stop lifting, your muscles shrink (atrophy).
The Risk: Less muscle means less protection for your knees, shoulders, and spine.
The Goal: We aren't trying to become bodybuilders during the season. We are simply trying to keep the armour we built in the summer.
2. The Goal: Keep Strength, Don't Build It
Summer lifting is for building. In-season lifting is for keeping. You don't need to spend 90 minutes in the gym.
The Rule: Keep the weight heavy, but lower the number of reps.
Why: Heavy weight keeps your nervous system firing fast. Low reps prevent soreness.
The Plan: A 30-minute workout, 2 times a week, is all you need to maintain 95% of your strength.
3. Sample In-Season Schedule
The biggest question is when to lift so you aren't sore on Friday night. The best time to lift is early in the week, when you are already sore from the last game.
Sample In-Season Schedule
| Day | Activity | Goal |
|---|---|---|
| Friday | GAME DAY | Go 100% |
| Saturday | Active Recovery | Flush the legs (Pool, Bike, Walk) |
| Sunday | Rest / Film | Mental preparation |
| Monday | LIFT #1 (Lower Body) | Heavy Squat or Trap Bar (3 sets of 5) |
| Tuesday | Practice | High Intensity |
| Wednesday | LIFT #2 (Upper Body) | Bench / Pull-Ups (3 sets of 5) |
| Thursday | Walk-Through | Mental focus |
Note: By lifting heavy on Monday, your legs have 4 full days to recover before Friday night.
4. Avoid the "Pump"
This is a common mistake. Players go into the gym and do 3 sets of 15 reps because it feels like a "good workout."
Don't do this. High reps cause muscle damage and soreness (lactic acid).
Do this. Stick to the "3 to 5" range. Do 3 sets of 5 reps. You will feel strong leaving the gym, not exhausted.
Summary
Don't let your hard work fade away. The teams that win championships are the teams that are still strong in November.
Lift twice a week.
Keep workouts short (30 mins).
Lift early in the week.
Your strength is your armor. Don't go into battle without it.
If you need help structuring your workout schedule, reach out to our coaches for a consultation.
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