12 weeks · 2x / week · Collegiate
In-Season Strength
Two days a week to keep what you built in the off-season, without stealing anything from Friday night.
How to run it
- Maintain intensity, cut volume. Heavy-enough loads at low reps hold strength; long sets only produce soreness.
- Stop every set two reps short of failure. If bar speed drops, the set is finished.
- Lift within 48 hours after competition, never within 48 hours before it.
Springbak® note
In-season, your total ground contacts are set by practice, not by your program. A stable, ultra-thin platform beneath your foot supports body control through the contacts you never count.
Shop SpringsolesThe week
Day 1
Lower push + power
Trap bar deadlift
4 x 3 @ 80%
Split squat
3 x 6 per leg
Low-box jump
4 x 3
Anti-rotation press
3 x 10 per side
Day 2
Posterior + upper
Front squat
3 x 4 @ 75%
Hip thrust
3 x 8
Row variation
4 x 8
Pogo hops
4 x 10