In-season Programming

Still Under Construction!


In addition to workouts your coaches and strength & conditioning coaches will have you do, it is important to incorporate strength work throughout the course of the season (as well as the off season!). Below are suggested workouts for you to perform each week during the season. They are written without percentages or specific weights (with limited exceptions) and are based on how you feel that day or for that exercise. It is important for you to "listen to your body" and not work too intensely and do not perform additional training if you are fatigued. After several weeks of increasing your training load by excessive amounts you are likely to become overtrained or injured. Continued training while fatigued can, over time, lead to Overtraining Syndrome. That will be marked by symptoms like:

  • relentless fatigue
  • poor training performance
  • lethargy
  • low motivation
  • bad attitude about life in general

If you keep pushing it beyond this level of fatigue you’re likely to experience full-blown overtraining which is similar to having a disease such as mononucleosis, chronic fatigue syndrome, or Lyme disease. It may take you weeks if not months to shed the overtraining symptoms.

TL;DR version: Do this program to supplement your training, but don't overtrain. If your energy and motivation are low, do not perform these workouts.

1st Season

Cross Country




2nd Season




Touch Rugby


3rd Season





Track & Field