Why should you care about In-Season Training?!
Why should you care about
In-Season Training?!
Every year and especially this year, the progress our athlete’s have made thus far is actually quite incredible (Pro / College & Junior program who are headed in their 10th week and our U13-U15 program who are starting week 5 this week)
Now, what’s always puzzling to me is the fact that you work your ass off for 12-16 weeks during the summer, make incredible gains but then once the season starts, athlete’s stop training and lose all their gains and return to where they were 12-16 weeks ago.
Talk about a waste...
The power of being consistent is what gives you a chance to make it to the next level!
I will let science tell the rest of the story for today as I try to keep this short and to the point but if you are a serious hockey player and want to make it to the next level, then you do not have the option to not train in-season!
"Your summer workouts are optional. As is your playing time next season!"
We could also say “your in-season workouts are optional. As is you making it to the next level” where everyone is talented, everyone grinds / are is in tip top shape, everyone can execute at a high pace and vast majority are strong mentally
How do you get the edge?!
In-Season training! Everyone trains during the off-season, a select few train in-season. Be part of the minority and earn what the majority can only wish and dream of!
Every central and major junior train in-season. Why wouldn’t you?!
Every college and university train in-season. Why wouldn’t you?!
Every pro team trains in-season. Why wouldn’t you?!
This 36-week study examined how well strength, muscle, and aerobic gains are preserved after different reductions in training frequency. Even sparse training helped slow decline — but once training stopped entirely, everything eventually returned to baseline.
Key Findings:
1st 12 Weeks: Trained [n=27] vs. Control [n=7]
Leg Press Strength 28.7% in trained vs. ↓ in controls
Muscle Size (Quad CSA) 13.1% vs. no change
Aerobic Power 20.4% vs. no change
2nd 12 Weeks: 1x/week [n=10] vs. 1x/2 weeks [n=10] vs. No Training [n=7]
Leg Press Strength:
• 1x/week: preserved 100%
• 1x/2 weeks: preserved 95.6%
• No training: lost 15.5%
Muscle Size:
• 1x/week: preserved 99.4%
• 1x/2 weeks: preserved 94.1%
• No training: lost 7.6%
Aerobic Power:
• 1x/week: no change
• 1x/2 weeks: −9.0%
• No training: −15.8%
Final 12 Weeks: All Stopped Training
Leg Press Strength:
• Everyone regressed to baseline
• G7 and G14 dropped ~17%
• GD had already lost 25% from peak
Muscle Size:
• All returned to pre-training size
• G7 dropped −11.5%, G14 −6.7%
Aerobic Power:
• All groups lost remaining gains
• ~10–15% declines seen across the board
The initial benefits of training were undeniable — strength, size, and aerobic power all rose meaningfully. But when training frequency dropped, so did retention, especially in the group training just once every two weeks. Most revealing was what happened next: once all participants stopped training, everything faded. Even the group that had previously trained weekly lost nearly all of their adaptations. While this was done in untrained females, with no sport-specific activity layered in, the trend is important. For athletes — especially pitchers — this shows the steep cost of halting training altogether. Even minimal stimulus may slow decay, but once that drops to zero, reversal is rapid and complete.
Interested in training with us this season?!
Let us know and we will give you more information!
Thank you and have a great week
Mat
Every year and especially this year, the progress our athlete’s have made thus far is actually quite incredible (Pro / College & Junior program who are headed in their 10th week and our U13-U15 program who are starting week 5 this week)
Now, what’s always puzzling to me is the fact that you work your ass off for 12-16 weeks during the summer, make incredible gains but then once the season starts, athlete’s stop training and lose all their gains and return to where they were 12-16 weeks ago.
Talk about a waste...
The power of being consistent is what gives you a chance to make it to the next level!
I will let science tell the rest of the story for today as I try to keep this short and to the point but if you are a serious hockey player and want to make it to the next level, then you do not have the option to not train in-season!
"Your summer workouts are optional. As is your playing time next season!"
We could also say “your in-season workouts are optional. As is you making it to the next level” where everyone is talented, everyone grinds / are is in tip top shape, everyone can execute at a high pace and vast majority are strong mentally
How do you get the edge?!
In-Season training! Everyone trains during the off-season, a select few train in-season. Be part of the minority and earn what the majority can only wish and dream of!
Every central and major junior train in-season. Why wouldn’t you?!
Every college and university train in-season. Why wouldn’t you?!
Every pro team trains in-season. Why wouldn’t you?!
This 36-week study examined how well strength, muscle, and aerobic gains are preserved after different reductions in training frequency. Even sparse training helped slow decline — but once training stopped entirely, everything eventually returned to baseline.
Key Findings:
1st 12 Weeks: Trained [n=27] vs. Control [n=7]
Leg Press Strength 28.7% in trained vs. ↓ in controls
Muscle Size (Quad CSA) 13.1% vs. no change
Aerobic Power 20.4% vs. no change
2nd 12 Weeks: 1x/week [n=10] vs. 1x/2 weeks [n=10] vs. No Training [n=7]
Leg Press Strength:
• 1x/week: preserved 100%
• 1x/2 weeks: preserved 95.6%
• No training: lost 15.5%
Muscle Size:
• 1x/week: preserved 99.4%
• 1x/2 weeks: preserved 94.1%
• No training: lost 7.6%
Aerobic Power:
• 1x/week: no change
• 1x/2 weeks: −9.0%
• No training: −15.8%
Final 12 Weeks: All Stopped Training
Leg Press Strength:
• Everyone regressed to baseline
• G7 and G14 dropped ~17%
• GD had already lost 25% from peak
Muscle Size:
• All returned to pre-training size
• G7 dropped −11.5%, G14 −6.7%
Aerobic Power:
• All groups lost remaining gains
• ~10–15% declines seen across the board
The initial benefits of training were undeniable — strength, size, and aerobic power all rose meaningfully. But when training frequency dropped, so did retention, especially in the group training just once every two weeks. Most revealing was what happened next: once all participants stopped training, everything faded. Even the group that had previously trained weekly lost nearly all of their adaptations. While this was done in untrained females, with no sport-specific activity layered in, the trend is important. For athletes — especially pitchers — this shows the steep cost of halting training altogether. Even minimal stimulus may slow decay, but once that drops to zero, reversal is rapid and complete.
Interested in training with us this season?!
Let us know and we will give you more information!
Thank you and have a great week
Mat
Blog Post Title Two
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Blog Post Title Three
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Blog Post Title Four
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.