In-Season Strength & Conditioning

It has been an incredible first three months here at Spurling Training Systems, and I couldn’t thank everyone enough for their  continued support. We continue to grow day by day with the addition of fantastic members, hard-working staff, and some great new equipment!

(STS has added an additional 20 yards of astro turf, golf performance software & equipment, specialized barbells, dumbbells, medicine balls, mobility tools, and more!)

As I sit here on an extremely HOT day in March here in Southern Maine, I wanted to share some information on the importance of in-season strength and conditioning. We here at STS have been blessed with some phenomenal athletes, a good chunk of those being baseball, softball, and lacrosse athletes. They have busted their butts in their pre-season programs and have seen enormous gains in strength, power, speed, and agility. However, we need to keep the ball rolling with a solid in-season program.

(Robbie Trask, University of Maine Baseball Player, getting some batting practice in)

In-season programs are vital to keep an athlete healthy during their sport, as they get crushed with practice, after practice, game, after game. In-season programming works a lot on maintaining that strength and power we developed pre-season. We work a lot on mobility, as injury tends to occur due to lack of mobility. We still keep a foundational strength component of 1-2 times a week with some horizontal push/pull combos, alongside some lower body strength training, and core strength. Unlike pre-season, we tend to stay away from medicine ball work, and replace that with  some soft tissue work, or mobility work.

Here is a typical schedule of an in-season lacrosse player here at STS:

Monday: Practice followed by strength training

Tuesday: Game

Wednesday: Practice

Thursday: Practice followed by strength training

Friday: Game

Saturday: Game

Sunday: OFF

As you can see the in-season program on our end of it, is usually about two days. However, those two days are crucial to an athletes program. The program may only last 45-50 minutes in-season, but those 45-50 minutes a couple of times a week is going to keep the athlete stronger, faster, more powerful, mobile, and must important, injury free!

A lot of coaches and athletes forget, or maybe are not simply educated on the importance an in-season strength and conditioning program. However, strength and conditioning is all about progressions, and moving forward. If you are not completing an in-season program off the field, you are really taking a large step backwards.

What are you doing for your in-season program?

Stay Fit,

Doug Spurling, CSCS, NSCA-CPT
Spurling Training Systems, LLC
1 Colonel Gelardi Drive
Kennebunk, ME 04043


About Spurling Training Systems

At Spurling Training Systems, our focus is on providing a superior athletic conditioning experience. The combination of expert training, time spent understanding your specific goals and customized program development is what makes Spurling Training Systems a unique and effective training experience for athletes of all ages, levels and abilities. Doug is the founder and owner of Spurling Training Systems. He graduated from University of New England with a Bachelor of Science in Applied Exercise Science. He has several years of experience as both a personal trainer for general fitness and a strength and conditioning coach for athletes. His certifications from the National Strength and Conditioning Association (NSCA) include Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT).
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