In-Season vs. Off-Season Training — Why Both Matter

A recent Instagram clip featuring LeBron James stirred up buzz across the sports world. In the video, LeBron shares details of his in-season training regimen, including lifting weights — even on game days. “I train every day,” LeBron says. “Every day. Like I lift — and people was like, ‘You lifting before games?’ I’ve been doing that like 10 years.”

Sure, LeBron is genetically gifted. But no athlete stays at the top for over two decades based on talent alone. His work ethic, discipline, and attention to recovery, nutrition, and training outside of just playing basketball are what truly set him apart. Even after a tough first-round exit to the Minnesota Timberwolves this postseason, LeBron’s fitness was on full display — logging the most minutes of any player in the series at 40 years old. “There’s no way I’m able to play 21 seasons without having discipline, without having structure,” he says in the same video.

At APEX PWR, our youth performance coaches Coach Yuji, CSCS, and Coach Iris, CSCS, agree: success on the field or court isn’t just built during practice — it’s built through structured training both in the off-season and in-season.

“The off-season training is great because we have the opportunity to dedicate a lot of time and energy towards physical and athletic development,” says Coach Yuji. “But most athletes can benefit greatly from continuing to strength train consistently in season as well.”

Why Off-Season Training Builds the Base

The off-season is where athletes can make their biggest gains:

Improve strength and power without worrying about game-day fatigue
Build speed, mobility, and endurance to prepare for the season
Recover from the built up fatigue of the previous season
Set a strong physical and mental foundation for the months ahead

“Off-season training is the opportunity to grow,” adds Coach Iris. “It’s when we can focus on what the athlete needs most without the pressure of upcoming games.”

Whether it’s sprint technique, lateral quickness, jump mechanics, or confidence under pressure — this is the season to build tools that show up all year.

Why In-Season Training Maintains the Edge

Once the season starts, many athletes (and parents) make the mistake of stopping training altogether. But pulling back too far leads to performance decline and increases injury risk.

At APEX, we adjust:

Volume to reduce fatigue
Intensity to stay sharp without overload
Training target to supplement/compliment the sport demand

Our goal? Help athletes maintain their gains from the off-season while staying healthy and explosive when it matters most.

The primary goal is to keep athletes strong and healthy throughout a long competitive season, but there are opportunities to improve certain athletic qualities as well. The key to in-season training is adjusting intensity and volume in the weight room to match their busy competition schedule.

Nutrition: The Missing Link for Many Youth Athletes

Training is only one part of the equation. Nutrition fuels recovery, strength development, and focus — especially for youth athletes who are still growing.

That’s why our nutritionist, Jennie Carolan, MS, works closely with parents to:

Identify calorie and macronutrient needs
Build easy, realistic nutrition approaches for active kids
Address under-eating, hydration, and nutrient timing

Whether your athlete is bulking up, staying lean, or just trying to keep energy high through a long tournament weekend — nutrition matters. Parents of youth athletes, Jennie shares supporting evidence & information below:

Nutrition fuels recovery, strength development, and focus

Study: Meyer, F., O’Connor, H., & Shirreffs, S. M. (2007). Nutrition for the young athlete. Journal of Sports Sciences, 25(S1), S73–S82
Key point: Emphasizes the importance of carbohydrate, protein, and micronutrient intake for proper growth, cognitive focus, and post-training recovery in young athletes.
DOI: 10.1080/02640410701607338

Identifying calorie and macronutrient needs is essential for growing athletes

Study: Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.
Key point: Recommends individualized energy and macronutrient strategies based on training intensity and growth stage, especially in youth populations.
DOI: 10.1016/j.jand.2015.12.006

Under-eating is common and can impair performance and growth

Study: Mountjoy, M., Sundgot-Borgen, J., Burke, L., et al. (2018). Relative Energy Deficiency in Sport (RED-S): Clinical Model and Health Implications. British Journal of Sports Medicine, 52(11), 687–697.
Key point: Youth athletes are especially vulnerable to low energy availability, which can impair growth, hormonal health, performance, and injury risk.
DOI: 10.1136/bjsports-2018-099193

Hydration and nutrient timing support optimal performance during long tournaments

Study: Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390
Key point: Adequate hydration and carbohydrate intake before, during, and after exercise is crucial for sustained performance, particularly during extended competition weekends.
DOI: 10.1249/mss.0b013e31802ca597

Off-Season or In-Season, We’ve Got Your Athlete Covered

Whether your athlete is ramping up or mid-season, our coaching team adjusts to their needs. We offer:

1-on-1 and small group training
Speed, strength, and injury prevention programs
Return-to-sport support post-injury
Nutrition consults and performance testing

📍 Serving youth athletes across Tigard, Beaverton, and Portland, Oregon

Because no matter the season, the goal stays the same: develop strong, resilient athletes who perform with purpose.

👉 Explore youth athlete training options

Frequently Asked Questions (FAQ)

Is in-season training safe for youth athletes?
Yes — when properly adjusted for intensity and volume. At APEX PWR, we tailor our youth athlete training programs in Tigard, Oregon to match each athlete’s schedule and recovery needs.

Why is off-season strength and speed training important?
Off-season training allows athletes to build strength, speed, and movement mechanics without the stress of weekly games. It’s the ideal time to develop power and reduce injury risk.

Do you offer youth athlete training in Beaverton and Portland too?
Absolutely. We work with families from Tigard, Beaverton, Portland, and surrounding communities for both in-season and off-season performance programs.

What types of training programs do you offer for youth athletes?
We offer one-on-one training, small group classes, and customized programs focused on speed, agility, strength training, injury prevention, and return-to-sport rehab.

How does nutrition factor into my child’s training plan?
Our in-house nutritionist helps youth athletes build fueling plans that support their growth, energy, and performance both in and out of season.

What age do you start working with youth athletes?
Our programs typically start around age 10 and scale up through high school, adjusting based on development level and sport-specific goals.

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