Will you finish the season as strong as you started?


Main Points:

  • in just three months, while playing a sport, you can lose more than 50% of your off-season strength and power gains

  • in-season strength training prevents this loss of strength and power

  • the volume of intense training reduces and recovery time increases during in-season training sessions

  • more focus is placed on rebalancing the muscular imbalances created by the unilateral movements of baseball during an in-season training program

  • professional and college athletes train throughout their seasons, why are you any different?

As the high school baseball season comes marching in, we receive many questions from parents, players, and coaches with a large degree of unfamiliarity regarding in-season training programs. Here are two of the most common misconceptions we hear regarding the continuation of training in-season:

1) “Lifting weights during the season will make me sore for games.”

2) “Training in-season will hinder my performance and make me tired.”

The goal for this article is to address these misconceptions associated with in-season training for baseball players. Before we do that, we must discuss what de-training is and the effects it can have on your health and performance.

De-training is the physical effects on your body when you stop any training program that you were previously engaged in. If you have been putting in 2-4 training sessions per week for the last four months, your body has become adjusted to this routine. Research focused on the effects of de-training (or the cessation of regular training) has shown that even athletes who have trained intensely and have been in peak shape for a very long time can experience over a 50% loss of their gains in only three months. If we do the math, the 12-week high school season will leave us lacking for what are probably the most critical games of the regular season, not to mention post-season. Also, the athlete will be entering the showcase season of June & July having preserved a minimal amount of his off-season gains! In addition, young athletes tend to lose more strength at faster rates than adults. For our high-school athletes this becomes particularly detrimental as college coaches will be assessing your skills when you are at significantly less than peak performance.

First, let’s address the concern of soreness. The baseball off-season typically spans between the end of October through the beginning of March, roughly four months. If you have been properly preparing yourself for the season, your body will have adapted to the demands of rigorous strength and performance training. A lot of the performance inhibiting soreness that can occur at the beginning of a new training program should be a thing of the past by now. On the contrary, an in-season strength and recovery program should have a restorative effect on the body’s energy and musculoskeletal systems. At this point, you have invested many hours into your training and skill development. That is some serious dedication and a huge sacrifice of your time and these increases in physical performance need to be maintained. You owe that to yourself!

Regarding the concern about the effects of in-season training and performance, it should be understood that the number one goal of any sports performance training program should be to enhance performance, period. This simple fact is the major difference between sports specific training and general fitness programs. With this goal in mind, an in-season training program is significantly different from an off-season training program in three major ways in order to prevent detrimental effects on performance.

First, the format of a training session is different in-season. The actual time spent working on strength and power exercises reduces from 60 minutes to approximately 35-40 minutes (depending on the athlete and the pace at which they work). This time frame is shorter than what the experienced athlete is accustomed to and is enough to maintain the strength and power gains they have worked for. The decreased work load will prevent “over-doing” it. In addition to the decreased volume of exercise, we no longer push our athlete’s to build their “work capacity,” or simply, their conditioning. Instead, we promote increased recovery times between sets. We will address the remaining 20-25 minutes of a typical in-season session later in this article.

Second, there is a significant decrease or complete elimination of sports specific exercises being performed in-season. From now until the first game of the season, we are in what is considered the “