This 9-week in-season program is designed to continue developing strength and athletic performance while strategically managing training load and fatigue around competition. Rather than prescribing a rigid number of full workouts each week, the program is built around short, modular training sessions that can be stacked together based on the athlete’s schedule, competition demands, and recovery.

Each training session is intentionally structured as a half-workout requiring approximately 20 minutes to complete. This allows individual lifts to function as independent training units that can be combined when appropriate, giving coaches the flexibility to build the appropriate weekly workload without unnecessarily increasing fatigue.

Compound movements progress through 70–75–80–85% of 1RM, followed by a deload, before progressing through 80–85–90% and concluding with another deload. Auxiliary movements are performed at approximately RPE 7–9 for 3×5, allowing training stress to be adjusted according to individual readiness and competitive demands.

The program should ultimately be viewed as a weekly load rather than a fixed workout schedule. Training units can be stacked together when an athlete has greater availability or lower competitive demands, while individual units can stand alone when game demands require a reduced workload.

The goal is to continue raising the athlete's performance ceiling throughout the season without allowing training fatigue to interfere with competition. Athletes are not simply maintaining—they are continuing to build strength, power, and physical capacity while intelligently managing the demands of their sport.

Continue to grow. Manage the load. Be ready to perform.