Advanced in‑season strength cycles let U.S. athletes gain or at least maintain strength and power without wrecking performance, using planned manipulation of volume, intensity, and frequency called periodization.
Research and NSCA-style guidelines show that 1–3 strength sessions per week with reduced volume but moderate–high intensity can preserve or even improve 1RM and power across long competitive seasons. Undulating and block periodization models are especially effective for experienced athletes in American team sports whose seasons last 20–35 weeks.
Principles of In-Season Strength Periodization
Periodization is the systematic change of load, sets, and reps over time to maximize adaptation while preventing overtraining.
Traditional linear models ramp intensity and cut volume toward competition, but for long U.S. seasons this can reduce maximal strength and speed if volume drops too much for too long. Nonlinear (undulating) models vary intensity and volume week to week or day to day, producing greater strength and power gains than non-varied training in college football and tennis athletes.
Key In-Season Programming Guidelines (USA Context)
NSCA-aligned recommendations suggest in‑season resistance training 1–3 days per week depending on sport and schedule. The emphasis shifts to:
- Lower volume (fewer sets/reps, fewer exercises)
- Moderate to high intensity (roughly 70–90% 1RM)
- Strategic timing around games to avoid fatigue.
Studies show strength can be maintained with as little as one heavy session per week if intensity remains high and nutrition is adequate. Low‑intensity, short‑duration work should precede competition days so athletes are rested.
Advanced Model 1: Daily Undulating Periodization (DUP)
DUP changes the focus across the week—e.g., heavy, power, and volume/recovery sessions. For U.S. team sports with 20–35‑week seasons, undulating models help avoid strength and speed losses seen with traditional patterns.
Example 3‑day in‑season DUP microcycle (for many field/court sports):
- Day 1 (early week, far from game): Heavy strength (e.g., 3–5 sets of 3–5 reps at 80–90% 1RM on key lifts)
- Day 2 (midweek): Power emphasis (e.g., jumps, Olympic lift derivatives at 30–60% 1RM, low volume)
- Day 3 (post‑game or 48–72 hours pre‑game): Low‑volume strength/muscle endurance (2–3 sets of 6–8 reps at 70–80% 1RM).
Coaches can swap heavy and lighter days depending on when hard practices or games fall, one reason DUP is considered more flexible and optimal for in‑season team athletes.
Advanced Model 2: Block Periodization for Multi-Peak Seasons
Block periodization breaks training into sequential “blocks” focused on specific qualities: accumulation (volume), transmutation (intensity/power), and realization/taper (performance). For sports with multiple key competitions across a U.S. season (e.g., track, powerlifting, baseball playoffs), block models allow several performance peaks rather than just one.
In‑season, blocks are shorter and lighter in volume:
- 2–3 week mini‑accumulation: modest volume to top up strength/hypertrophy (while monitoring fatigue).
- 2–3 week transmutation: higher intensity, more power work, lower volume.
- 1‑week realization: deload and taper into priority competitions.
Athletes typically maintain peak strength for 7–14 days, so careful alignment of heavy work and deloads around big games is crucial.
Practical Microcycle Example (Team Sport, 1 Game/Week)
Assume Saturday game, U.S. college football‑style schedule:
- Monday: Heavier lower‑body strength (3–4 sets × 3–5 reps at 80–85% on squat/hinge), low‑moderate upper work.
- Wednesday: Power + upper emphasis (jumps, sprints, cleans at 30–60% 1RM; 2–3 sets × 3–5 for bench/row).
- Friday: Neural primer (light dynamic warm‑up, a few explosive sets at low volume).
Volume is pruned; intensity is maintained. Mobility and active recovery sessions fill gaps.
Monitoring Fatigue and Adjusting on the Fly
Sport practices, travel, and games increase cumulative stress, so advanced cycles require monitoring and adjustment. Tools include:
- Wellness questionnaires (sleep, soreness, mood)
- Jump tests or simple bar‑speed measures to monitor readiness
- Regular re‑tests of strength/power every 4–8 weeks to verify maintenance.
If readiness drops, coaches first reduce volume, then slightly lower intensity, or replace heavy days with recovery-focused strength sessions.
FAQs
1. Can athletes actually gain strength in-season, or just maintain?
Well-designed undulating or block models can produce modest strength and power gains in-season, especially in sub‑elite or previously under‑trained athletes, while advanced athletes typically focus on high‑level maintenance.
2. How many days per week should in-season athletes lift in the USA?
Most NSCA-style guidelines recommend 1–3 resistance sessions per week in-season depending on sport, position, and game density, balancing benefit with fatigue.
3. What intensity is best for in-season strength sessions?
Moderate to high loads—about 70–90% of 1RM—paired with low volume preserve strength and power without adding excessive soreness or fatigue.
4. Is one strength session per week enough to maintain gains?
Evidence and applied practice suggest that one well-designed high‑intensity session per week can maintain 1RM strength in-season if supported by adequate protein and recovery.
5. Which periodization model is best for in-season athletes?
For long U.S. competitive seasons, daily or weekly undulating periodization is often preferred due to flexibility and superior strength/power outcomes compared with traditional linear models, while block periodization suits athletes needing multiple performance peaks.
