12 weeks · 2x / week · All Levels
In-Season Maintenance (Two Days)
A repeatable two-day week that holds strength, jump and speed through a long season without stealing anything from game day.
How to run it
- The purpose is maintenance, not progress. Two sessions, 45 minutes, and never within 48 hours of a game.
- Volume is low and intensity is high — that's the combination that holds output while you're playing.
- Miss a week for travel and simply resume. Nothing here needs a perfect streak.
Springbak® note
In season, the total ground-contact count is the load nobody counts. Install Springsoles under your game and training insoles and keep the same pair across the season so jump testing stays comparable.
Shop SpringsolesThe goal
Finish the season within 5 percent of your preseason vertical jump and broad jump.
How it progresses
Block A · Weeks 1-4
Establish the two-day rhythm: one heavy day, one power day.
Block B · Weeks 5-8
Hold load, adjust around the heaviest competition weeks.
Block C · Weeks 9-12
Reduce volume into playoffs while keeping output high.
What you test
- Countermovement jump
- Best of three, every fourth Monday. Track the trend, not the day.
- Broad jump
- Best of three, same day as the vertical.
- Session readiness
- Three jumps before every session; a drop over 4 inches means cut the day in half.
What you need
- Barbell or dumbbells
- Plyo box
- Open 30 yards
- Jump measurement device
The week
Day 1
Heavy, low volume
Trap bar deadlift
3 x 3 @ 85 percent
Rear-foot elevated split squat
2 x 6 per leg
Row
3 x 8
Pallof press
2 x 10 per side
Day 2
Power and speed
Countermovement jump
4 x 3
Med-ball throw
4 x 3
Sprint
4 x 20 yd, full recovery
Calf raises
3 x 12
Questions about this block
Is two days really enough?
In season, yes. Practices and games supply the volume; these sessions supply the intent that keeps output from drifting down.
What if we play three games in a week?
Run day 1 only, at half the sets, and skip the jumps.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 12 weeks · 4x / week
Off-Season Total Athlete
Come back to preseason stronger, faster and better conditioned than you left, with numbers to prove it.
Why this fits · We ranked this here because it shares a sport with In-Season Maintenance (Two Days) and off-season work is exactly what belongs in off-season.
- Shares your sport
- Fits off-season
Option 2 · 5 weeks · 3x / week
Pickleball Split-Step Power
Cut reaction-to-first-contact time by one full step on a partner-fed dink exchange.
Why this fits · We ranked this here because it shares a sport with In-Season Maintenance (Two Days) and power work is exactly what belongs in off-season.
- Shares your sport
- Fits off-season
Option 3 · 6 weeks · 3x / week
Baseball First Step & Base Speed
Cut 0.15s off home-to-first and improve first-step reaction on a coach's break signal.
Why this fits · We ranked this here because speed work is exactly what belongs in off-season.
- Fits off-season