All sport in-season athletic development

Train608

Field Sports
Coaches
David McKercher and George Bloome

Our in-season training program is specifically designed for high school athletes and their coaches who understand that true athletic development doesn’t stop when the season begins—it’s a year-round commitment. Created to fit seamlessly into the demands of the season, this program provides a clear, easy-to-follow path that empowers athletes to build strength, power, and speed while carefully balancing the rigors of practices and game schedules.

What sets this program apart is our science-based approach, forged from over 15 years of coaching experience. We focus on optimizing athletic performance traits at the right times to ensure your athletes aren’t just prepared for individual game days but are conditioned to reach peak performance when it matters most—playoff season. This comprehensive plan guides athletes through progressive, targeted training that adapts to the unique challenges of in-season play, reducing fatigue while maximizing growth and resilience.

For coaches and athletes who want more than just a standard routine, this program delivers a strategic, evidence-based blueprint for athletic excellence that drives results all season long. Train with confidence, play with purpose, and finish strong with a program built to deliver peak performance—when it counts the most.

$150
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Detailed and deliberate movement prep
Dynamic warm-ups and mobility work prepare the body for movement by increasing blood flow, activating muscles, and improving joint mobility, which enhances performance and reduces the risk of injury. Dynamic warm-ups actively engage the muscles and nervous system, promoting better movement patterns, coordination, and overall readiness for the demands of training or competition.
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Strength, Power, and Speed development
This in-season training program provides a science-backed approach to maintaining and enhancing strength, power, and speed while building the resilience needed to handle the demands of a long season. By targeting key performance traits at the most strategic moments, it ensures athletes continue their development without compromising their game-day readiness or risking burnout.
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Sport Success
The primary objective of this in-season training program is to put athletes in the best possible position to excel in their sport. By maintaining a focus on strength, power, and speed development while adapting to the demands of practices and games, this program is designed to ensure that athletes stay sharp, resilient, and at their peak performance.
Features
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Access to your coaches
Coaches will provide with the feedback you need to be successful, accessible to help with movement Substitutions and answer program questions.
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Programming 2 days per week
Two In-season training days each week.
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Exercise Video Guidance
Instructional videos with detailed instructions and expectaions to guide your practice and make execution easy.
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Detailed, expert instruction
Daily Expectations and movement intent provided with each training day.
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Trainheroic App
Access to the TrainHeroic app is required to recieve your training program
Equipment
Required
Barbell // Dumbbell // Weight Plates // Pull up Bar // Exercise Bands
Recommended
Kettlebells // Sandbags // Plyo Boxes // Linear Speed Encoder
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Sample Week
Week 1 of 16-week program
Monday
In-season Training

A1

Spiderman crawl to horizontal rotation

2 x 1

A2

Contralateral Deadbug

2 x 0:45

A3

Front Pillar w/ alternating arm reach

2 x 0:30

A4

Reverse shrugs

2 x 10

B1

Back Squat

5 x 5 @ MAX lb

B2

Box Jump

5 x 3

C1

Standing DB Press

4 x 7

C2

1/2 knee lateral med ball toss

4 x 10

D

Single Arm Dumbbell row (Bench)

5 x MAX @ 7

Wednesday
Warm up series: Week 1 Day 4

A1

Leg cradle lunge to lateral flexion and extension

2 x 2

A2

Side pillar hp drop w/explosive rebound to 5 sec eccentric

2 x 0:30

A3

Streamline see-saw walk

2 x 3

A4

Banded Hamstring Curls

2 x 10

A5

Supine scapula retraction

2 x 10

B

Deadlift

1 x 5 @ MAX lb

C

DB Bench Press

5 x 5

D1

Single arm walking lunge

4 x MAX @ 20

D2

Strict Bodyweight Pull-Up

3 x MAX

Coaches
More from Train608
coach-avatar David McKercher

Certified strength and conditioning specialist with over 15 years of experience in athlete development. At Train608, we deliver science-based training that builds strength, power, speed and resilience. Our programs have shaped athletes across multiple sports and guided teams to national championships. We empower athletes to excel, both in competition and in life, through personalized coaching.

coach-avatar George Bloome

My journey in health and fitness began with high school wrestling, football, and the hands-on work of our family farm. My passion for biology and physiology led me to the University of La Crosse, where I earned a degree in Exercise and Sport Science. After college, I gained diverse experience ultimately finding my true calling in Strength and Conditioning.

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Your Season Starts Here

This is your opportunity to give your athletes the edge they need to outperform the competition. Our in-season training program isn’t just about maintaining fitness; it’s about continuous development, strategic growth, and keeping your athletes ready for e

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FAQs
How is this in-season training program different from others?
This program is specifically designed to address the unique challenges of in-season training for high school and collegiate athletes. It focuses on maintaining and enhancing strength, power, and speed while considering the demands of practices, games, and recovery.
Will this program make athletes too tired to perform well?
No, the program is specifically designed to enhance performance while prioritizing recovery and injury prevention. It strategically aligns training intensity and volume with the athlete's game schedule to ensure they’re fresh and ready to perform at their best during every game.
Is this program suitable for all sports or just specific ones?
This program is designed to benefit athletes across a wide range of sports. The focus on total athletic development makes it versatile enough to support athletic development in football, basketball, soccer, volleyball, track and field, and more.
What kind of support is available if I have questions?
We're here to support you every step of the way. Whether you have questions about specific exercises, need help with modifications, or want advice on how to best implement the program with your team, our support team is available to provide guidance and assistance.
Can coaches and teams use this program, or is it only for individuals?
Absolutely! This program is designed to be used by both individual athletes and entire teams. Coaches can easily integrate the workouts into their practice plans to ensure all athletes are training consistently and effectively, leading to better team performance throughout the season.

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