In-Season Training That Works

In-Season Speed Training That Works (And a Hat You'll Want to Wear to It)

Let’s talk about something that’s often neglected: in-season training.

The common belief is that once the season starts, training stops. But here’s the truth I’ve learned after decades in the NFL, NBA, MLS, and high school sidelines: in-season is where your work pays off — or falls off.

The Problem With In-Season Football Training

When I first took over a private school football program in Dallas, it was their first-ever varsity season. We didn’t have speed. We didn’t have strength. On top of that, academic demands made time tight. We had to integrate our training — not abandon it.

The 2-for-1 Workout That Changed Everything: High-Speed 110s

These became our go-to speed and conditioning tool because they got the job done — fast.

  • High-Speed 110s: 4–6 reps, 12–14 seconds @ 95% effort, 3–5 minutes rest
  • Standard 110s: 8–12 reps, 17–19 seconds, 45 seconds rest

We ran these every other Monday — and only when it was above 60°F. The benefits showed up in game-day performance:

  • Sharper practices
  • Better stamina
  • Faster execution
  • Improved team speed

Don’t Abandon the Weights

Strength matters — even during the season. You don’t need a full-blown lift session, but you do need to maintain gains. Here’s a format I’ve used with success:

  • Mon/Tue/Wed: Short lifts (Bench/Squat, 3 sets max)
  • Thursday: Taper or mobility
  • Saturday: Varsity = flush out / JV = full lift

JV records don’t matter — development does.

Start Small. Stay Consistent.

You don’t need to do it all. But you do need to do something. Pull one or two pieces of your offseason training into the season schedule and just keep the wheels turning. The payoff is huge.

🧢 New King Sports Hats Just Dropped!

We just released our brand-new King Sports Hats — built for athletes, coaches, and speed freaks alike.

👉 Check out the full collection here.

Find Speed for Your Sport:


CHOOSE YOUR SPORT

Recent Posts