T Nation

IN-Season Program

I’ve read plenty of off-season lifting programs, but can anyone direct me to a program meant for In-season lifting?

I’ve been trying to design my own, and I just thought I’d try and find one as an example, or maybe even to use.

Oh, almost forgot. I’m a track runner, 100m/200m actually.

I’ll keep shifting through the archives. If anyone could link me, that’d be awesome :).

Sounds like you are looking for an increase in performance, in which case Joe Defranco is your man. Check out WestSide for Skinny Bastards.

If you’re worried about the weight gain, just don’t eat at a huge calorie surplus, but don’t go all starvation style, as it’s plenty of volume to keep you eating good, especially with your track training, which is accounted for in the article.

http://www.T-Nation.com/readTopic.do?id=459321

BAM

Kubo

[quote]MikeKubo wrote:
Sounds like you are looking for an increase in performance, in which case Joe Defranco is your man. Check out WestSide for Skinny Bastards.

If you’re worried about the weight gain, just don’t eat at a huge calorie surplus, but don’t go all starvation style, as it’s plenty of volume to keep you eating good, especially with your track training, which is accounted for in the article.

http://www.T-Nation.com/readTopic.do?id=459321

BAM

Kubo

[/quote]

It is a good program, but definitely not good for in-season.

I suggest you check out the charlie francis forums.

EDT using two exercises would be fine

There were actually a few questions related to this topic on my off-season manual thread; check it out:

http://www.T-Nation.com/readTopic.do?id=1139080

In a nutshell, it’s impossible to create an in-season template that is set in stone. You’re always modifying things on the fly.

www.UltimateOffSeason.com

Waterbury’s Next Big Three program was designed for in-season football players. Could be worth a shot.
http://www.T-Nation.com/readTopic.do?id=459914

The main idea with in-season training is to keep the overall volume low, so it doesn’t interfere too much with your main sport training/competing. Because of this, I really wouldn’t consider Westside for Skinny Bastards.

Like Eric said, it’s tricky to nail down exactly what to do in concrete, but some general concepts would be:

  • Low weekly training volume (10-ish to 15-ish reps per exercise, 2-3 exercises per session, 2-3 sessions per week.)

  • No muscular failure.

  • Minimal, if any, additional cardio.

  • Maximal recovery methods (nutritionally/supplementally, stretching, ART, massage, whatever you can do.)

  • Plenty of sleep and food.