In-Season Training - Two Games Per Week
Power Athlete
24-Week In-Season Training Program | 2 Games Per Week
The goal of in-season training is simple: maintain the strength, power, and athleticism you built during the offseason while keeping you healthy, fresh, and ready to compete.
With two games per week, the demands of competition are already high. The last thing an athlete needs is unnecessary training volume that compromises recovery or performance on game day.
This 24-week program is designed to work alongside your competitive schedule, not against it. We prioritize strength maintenance, explosive power, movement quality, and durability while managing fatigue throughout the season.
Training volume and intensity are strategically adjusted to account for the demands of competition. Every session has a purpose, and the goal isn't to leave you exhausted. It's to make sure you're prepared to perform when it matters.
The weight room should support what happens on the field, not compete with it.
Train hard. Recover. Show up ready to play.
John Welbourn
Warm Up
A
3 Rounds Pillar to Plank Press Up - 10 reps Athletic Burpees - 3 reps I want you to execute 10 of the pillar to planks followed by 3 athletic burpees. Make sure to rest as needed between sets. But don't mess around too much because we need to get ready to train. *TAP TIPS FOR DEMOS*
B
Back Squat
5, MAX
C
Clean Pull
3 x 5
D1
Step Ups
5 x 20 @ 35 lb
D2
Supine Ring Pull Up
5 x 15
A1
5-Way Upper Body Med-ball Plyo Circuit
3 x 50 @ 12 lb
A2
Spiderman Complex to Horizontal Rotation
3 x 10
A3
Press
3 x 10 @ 45 lb
B
Bench Press
5, MAX
C1
Push Press
5 x 10 @ 95 lb
C2
Hammer Curls
5 x 10
A
Rest Day
For Completion
Warm Up
A
3 Rounds: :30 Static Pillar Hold :20 Alternating Reaching Hands Pillar 2 R / 2 L Leg Cradle Lunge with Lateral Flexion Be smooth and controlled here. *TAP TIPS FOR DEMOS*
B
Deadlift
1 x 5
C1
Deadlift
4 x 5
C2
One Arm DB Row
4 x 10
D1
Tea Pot Walking Lunge
4 x 20
D2
Chin Ups
4 x MAX
Warm Up
A
3 Rounds :30 Jump Rope Singles Strict Pull Ups (2 seconds hold at top) - 5 reps Pillar to Plank Press Up - 10 reps Front Squat Empty Bar (45 pounds) - 15 reps
B
Press
5, MAX
Conditioning
C
Complete 5 Rounds of this superset as fast as possible 20 Push Ups 10 Dips Leaderboard instructions: This is for time, how long did it take?
A
Rest Day
For Completion
A
Rest Day
For Completion
John Welbourn
Former NFL offensive lineman, 9-year veteran, and founder of Power Athlete. I spent a decade getting paid to hit people and the last 17 years teaching athletes how to become harder to kill. I lift heavy things, ask uncomfortable questions, and have very little patience for fitness industry bullshit.
The season is long. The games are hard. The weight room shouldn't bury you. Train with purpose, maintain your strength, and show up ready to compete. Don't waste the offseason building a weapon only to let it rust when the games start. Be the hammer, not
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