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!
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.
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
Thursday: Practice followed by strength training
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?
Doug Spurling, CSCS, NSCA-CPT
Spurling Training Systems, LLC
1 Colonel Gelardi Drive
Kennebunk, ME 04043