Run the Program · Hold the records
In-Season. The phase most programs skip.
Strength built in the off-season disappears in six weeks of neglect. Two ~30-minute sessions a week keep every set-rep record intact through the season — without stealing practice time or legs on game day.
A week inside the in-season program
Two short, sharp sessions built around the core lifts at maintenance intensity — in and out in about 30 minutes, records held all season.
Day 1
Warm-Up
Dot Drill
Warm-up pace
Strength — Core
Parallel Squat
3 × 3 — maintain records
Strength — Core
Bench Press
3 × 3 — maintain records
Day 2
Warm-Up
Dot Drill
Warm-up pace
Strength — Core
Power Clean
3 × 3 — maintain records
Strength — Core
Hex Bar Deadlift
3 × 3
Sample week, mirrored from the live program in TeamBuildr — every week is pre-built like this.
Why in-season lifting matters
Teams that stop lifting when the season starts get weaker every week — and the injury risk climbs as strength drops. Thirty minutes twice a week holds everything the off-season built.
Built around practice
Sessions are short by design and slot around practice and game schedules. Loads stay at maintenance intensity, so legs are fresh when it counts.
Records stay personal
The set-rep record system doesn't pause for the season — athletes keep chasing and holding their numbers, which keeps the weight room from becoming a chore.
Who it's for
Every athlete currently competing. If your sport is in season, this is your program — the off-season build resumes when the schedule clears.
Multi-sport friendly
For athletes who go season to season without an off-season window, in-season maintenance plus the 3-day offseason variant keeps them on one continuous system all year.
Zero programming for the coach
All 16 sessions are pre-built in TeamBuildr with loads auto-scaled from each athlete's max. Assign it once and coach your season.