In-Season Training: Striking the Right Balance Between Too Much and Too Little

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Let’s address a pivotal question in athlete development:

How much training is ideal during the competitive season for youth athletes

Evidence-Based Guidelines on In‑Season Youth Training

Minimum Effective Frequency

Experts generally recommend strength training 2–3 times per week for youth athletes to build strength effectively while allowing for adequate recovery.

• The American Academy of Pediatrics supports resistance training 2–3 times weekly for a minimum of 8 weeks to achieve optimal strength and neuromuscular adaptations.

• A study in elite adolescent female soccer players during the season and found that two in-season strength training sessions per week for 12 weeks led to greater improvements in physical fitness and a reduction in non-contact injuries compared to an active control group. 

• Multiple studies show resistance training (8–20 weeks) can produce 13–30% strength gains in youth—well beyond what would occur through natural development alone.

  • Basically, you will develop better physically if you train at least 2x/week

Maintenance vs. Overtraining

While 3 sessions per week is ideal, research shows that even once per week can be enough to maintain previously developed strength levels in adolescent athletes:

• According to the NSCA Position Statement, training 1–2 times per week can help sustain gains made in the off-season, especially when in-season schedules become demanding.

However, there’s a caveat: training too frequently or intensely can lead to overuse injuries, increased fatigue, and burnout, especially in younger or early-developing athletes.

Practical Recommendations

These are off-ice or “dry-land” training recommendations in addition to on-ice or sports specific practice.

• Three times per week remains the sweet spot to maintain strength and reduce injury risk.

• Two times per week is a solid fallback for athletes in heavy game/travel stretches.

• One time per week may be enough to prevent regression—but not necessarily to progress.

These frequencies should be adjusted based on:

• Total ice/game volume

• Travel and academic stress

• Sleep, nutrition, and recovery habits

Why In-Season Training Matters

1. Maintains Physical Capacity

   A proper in-season plan ensures athletes don’t regress in strength, speed, or mobility. Reduced training leads to deconditioning and heightened injury risk, especially late in the season when fatigue compounds.

2. Injury Prevention

   Regular exposure to strength and power work can reduce the likelihood of overuse injuries—one of the most common setbacks in youth hockey.

3. Longevity in Sport

   Sustainable, appropriately dosed training builds a better foundation for performance long-term, not just for this season.

Individualized In-Season Support

If you’re looking for an in-season program that intelligently matches your game and travel schedule, without sacrificing performance or risking burnout, Coach Ben and I are here to help. We design tailored programming for youth, junior, and elite athletes that fits your week, not the other way around.

We will be launching a full in season program next week!

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Elevate Your Performance

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method