Over the course of a soccer season, players will experience a decline in strength and power without continued strength training. Obviously this will affect performance on the field, so continuation of the strengthening program throughout the season is crucial for success.

Ten years ago, in-season weightlifting programs were mostly non-existent at the high school level. College-level strength training was done only once or twice a week, and usually after practice. Traditional programs emphasized higher reps with less weight because players were already exhausted from practice by the time they got to the weight room. With what we now know about periodization and peaking before the start of the season, why go back to light weight and high reps?

Many high school and college football programs now use a system that keeps the weight and intensity level high, and the reps low to maintain strength and power throughout the season. High intensity, lower volume workouts are the best way to maintain what athletes worked so hard for over the summer. Many schools have added strength training classes during the school day, or athletes have access to the weight room before school, allowing them to train without practice fatigue.

Here is a sample program:

Day 1: (3×4)

squats

Explosive Shrug Deadlift

military press

Day 2: (3×4)

cleaning power

Bench press

Glute/Ham or RDL (3×8)

Day 3: (3×8)

power squats

Power bank

main job

This is what a typical seasonal program would look like with lower volume because time is limited, but high intensity for optimal strength and power. If your schedule allows for a third day of training, use lighter weights but perform explosively. Also note that this program primarily includes compound movements to work multiple muscle groups in a minimal amount of time.

Be sure to modify the program for a week or two during the season to avoid plateaus and make the program more exciting for your athletes. For example, weeks three and six use plyometric training or explosive medicine ball exercises instead of weight training. Combination lifts are another great option. Examples would include a front squat in an overhead press, hang clean in a front squat, and a dumbbell deadlift in an incline row. Get creative during these weeks because any change in muscle stimulation will help prevent plateaus and complacency.

During the season, weight room safety should also be emphasized with athletes. When lifting heavy weights and low reps, a spotter is required. Athletes must also understand the importance of performing the proper number of repetitions to maintain their strength levels. Using too much weight, relying on the spotter to complete reps, and using poor technique could all lead to injury. It will also not produce the desired results.

With more time allotted for strength training during the school day, be sure to take advantage of these advanced training techniques to keep your strength and power levels high all season long. You will see a difference in your performance, especially at the end of the season.