Stay Fit Without Burning Out: The In-Season Balancing Act
Hi Parents and athletes! Gaspar here once again. Let's dive into today's topic!
Alright, your athlete is in the middle of the season! The games are on, the lights are bright, and it's all about competition. But here's a secret: the season isn't just about playing games. It's also about maintaining their fitness. It's a tricky balance—we don't want them to get tired out, but we also don't want them to lose the strength they worked so hard to build.
Why We Can't Just Play Games
You wouldn't stop fueling your car just because you're in the middle of a road trip, right? The same goes for your athlete's body! Playing games is great for skills, but it doesn't always build the kind of full-body strength and power they need. In-season training helps:
*Keep Muscles Strong: Prevents muscle loss and keeps them powerful.
*Prevent Injuries: Strong muscles and joints are less likely to get hurt.
*Boost Performance: Keeps them fast, agile, and ready for late-game heroics.
According to a study in the Journal of Strength and Conditioning Research, athletes who kept up their strength training during the season were able to maintain their power and speed much better than those who didn't. This proves that a little bit of maintenance goes a long way!
The Magic Formula: Keep It Short and Simple
The key is to train smart, not long. We're not talking about long, heavy workouts. Think of it as "maintenance." A great in-season workout for a soccer or basketball player might include:
*1-2 Quick Sessions a Week: No more than 30-45 minutes.
*Focus on Key Areas: Quick sprints, simple strength exercises like squats and lunges, and core work.
*Listen to Their Body: If they're feeling sore or tired, it's okay to take a break or do something lighter.
Your In-Season Maintenance Plan (No Equipment Needed!)
Here are some things your athlete can do on their own to keep their edge. These simple, effective exercises will help maintain the strength they built in the preseason without causing burnout.
The 15-Minute Power Boost
Twice a week, have them do this quick circuit. Remember to focus on good form over speed.
*Jumping Jacks (30 seconds): A great warm-up to get the heart rate up.
*Squats (30 seconds): A foundational exercise for powerful legs. Make sure their knees don't go past their toes.
*Push-ups (30 seconds): Strengthens the chest and arms. They can do these on their knees if they need to.
*Plank (30 seconds): Essential for a strong core, which protects the back and improves balance.
Rest for 30-60 seconds after each round and repeat 3-5 times.
The Importance of Recovery
Game days and practices put a lot of stress on an athlete's body. Active recovery days are just as important as training days. On their day off from practice, they can go for a light bike ride or a short swim. This gentle activity helps their muscles recover while keeping them active. It's about helping the body heal and get ready for the next big game.
The Fueling Station
What they put in their body is just as important as how they train!
*Hydration: Make sure they are drinking plenty of water throughout the day, not just during practice. Dehydration can cause fatigue and even cramps.
*Nutrition: Think of food as fuel. Make sure they're eating balanced meals with plenty of fruits, veggies, and lean protein to repair muscles.
By finding the right balance, your athlete can stay strong, sharp, and injury-free all the way to the championship game!
You can always count on ACTOS Performance Innovation and the HEROS Training System for support and awesome info. For more resources and tips, check us out at myherostraining.com or myactos.com. You can also follow us on FB and Instagram. We love hearing from you! If you have any feedback, worries, or cool ideas, please send us an email at info@myherostraining.com.
Remember: More is not always better; better is always better!
Until next time!!!
Gaspar
Clinical Performance Specialist in Athletic Development
ACTOS Performance Innovation, HEROS Training System [HTS]
**Dr. Rosario's expertise is built on a lifelong commitment to fitness as a dedicated parent and coach. He is certified by the International Sports Sciences Association (ISSA) in multiple advanced areas, including Weight Management, Youth Fitness Training, Fitness Nutrition Coaching, and Sports Exercise Performance Enhancement. He also holds a Doctorate in Health Sciences and is a certified Level 1 Strength and Conditioning Coach through the IUSCA with continued education through ISSA in specialized training methodologies such as High Intensity Interval Training (HIIT), Plyometric Training Integration, and Speed / Agility.