Why Only Training in the Off-Season Is Holding You Back
Many athletes dedicate their off-season to getting stronger, faster, and more explosive—only to stop all strength and speed training once their season starts. But here’s the reality: if you only train in the off-season, you’re setting yourself up for failure.
Imagine spending months building momentum, only to hit the brakes as soon as competition begins. That’s like slamming a school bus into an oncoming freight train (as perfectly illustrated in the meme above).
Let’s break down why in-season training is essential and how to do it right.
The Problem: Losing Gains When It Matters Most
When you stop lifting and sprinting during the season, several things happen:
🚨 You get weaker – Strength starts to decline after just a few weeks of no resistance training. No, resistance training isn’t doing a plank or wall sit here and there in between moments during practice! You need dedicated time, away from your sport, where you can actually improve strength.
🚨 You lose speed & power – Sprint mechanics and explosive movements deteriorate without consistent reinforcement. Sure, some sports may offer 3-10 minutes before practice where there’s some adequate sprint work, but it’s not enough and/or ran correctly. Dedicated time to focus on speed and power will allow an athlete to continue to develop their athletic foundation. No – a couple cone drills or speed ladders are not classified as speed training!
🚨 Injury risk increases – A drop in strength and stability makes muscles and joints more vulnerable. Both speed training and strength training aid in decreasing injury risk. When they’re combined together, it helps even more!
🚨 You fatigue faster – Without regular training, endurance and recovery suffer, making late-season performance a struggle. Most parents are probably thinking that speed and strength training during the season will make their athlete lag as the season goes on. However, they are critical to help athletes maintain their performance during critical moments late in the year when you’re making a championship push!
Athletes often think their sport is enough to maintain strength and power. But practices and games alone don’t replace structured training. The demands of competition create wear and tear, and without proper maintenance, performance declines over time.
The Solution: Smart In-Season Training
The key to in-season training is maintaining strength, speed, and durability without excessive fatigue. Here’s how:
✅ Reduce volume, not intensity – Stick to heavy lifts, but lower the number of sets/reps. A few high-quality sets of squats, deadlifts, and presses per week will keep you strong. If these exercises sound daunting or intimidating, our team would love to chat. We provide one on one settings – either with a sports physical therapist or one of our speed and strength coaches – where you can get dedicated coaching to make sure you’re attacking each of these lifts appropriately before moving into group training options.
✅ Sprint year-round – Sprinting is a skill. If you stop, mechanics decline, and you lose the speed you worked so hard to build. Revisiting fundamentals and continuing to make small improvements upon them will show rewards over time instead of only working on them in the offseason!
✅ Prioritize recovery – Optimize sleep, hydration, and nutrition to stay fresh throughout the season. Outside of athlete speed and strength training and physical therapy, our team also provides athlete nutrition – from 1:1 monthly coaching to a one-time macro nutrient breakdown so you know how to fuel your body right!
✅ Keep training simple – Focus on big lifts, explosive movements, and mobility work instead of long, exhausting workouts. The right set of exercises that are progressed over time will be MUCH MORE effective than long workouts that constantly feature new movements. No, you don’t need to “trick” your body with your training. You need to steadily increase your weight, intensity and/or reps to see real results. Yes, this is possible, even during the season!
Train Year-Round, Stay Ahead of the Competition
The best athletes don’t just train when it’s convenient—they train to stay ahead. Strength and speed aren’t seasonal skills; they require year-round commitment.
So, if you only train in the off-season… why even bother?
Commit to consistent, smart training and dominate your season from start to finish.
Need help structuring your in-season training? APEX PWR specializes in performance coaching that keeps athletes strong, fast, and injury-free all year long. Let’s build a plan that works for your athlete’s schedule and sport. Book a consultation today!
Previous Blogs
Plyometrics for Women with Osteopenia: What the Science Says
Plyometrics for Women with Osteopenia | APEX PWR Tigard Oregon APEX PWR | Female Fitness | Bone Health Plyometrics for Women with Osteopenia: What the Science Says By the APEX PWR Team | Tigard, Oregon | Updated April 2026 | APEX PWR Performance Wellness • Strength Training Trial Osteopenia is one of the most frequently
How to Live a Healthy Lifestyle
How to Live a Healthy Lifestyle | APEX PWR Tigard Oregon APEX PWR | Nutrition & Lifestyle How to Live a Healthy Lifestyle By the APEX PWR Team | Tigard, Oregon | Updated April 2026 | Nutrition Services Living a healthy lifestyle doesn’t require an elaborate system. Most people already know the broad strokes. The
Women’s Libido Support & Hormone Health | APEX PWR
Desire Doesn’t Disappear. It Shifts. For many women, changes in libido can feel confusing or even frustrating. But the reality is this: Desire does not disappear. It adapts. Hormonal shifts, stress, sleep disruption, and lifestyle demands all influence how your body prioritizes energy and function. When your body is under stress or navigating hormonal