Maintaining Strength During the Season: In-Season Strength Strategies

Introduction

Many endurance athletes follow a training pattern like this: “Go hard on strength training in the winter off-season, then stop completely when the season starts in April.” By the time the main event rolls around in August, the strength-training benefits have completely faded, and strength may have dropped by more than 30% compared to March. Maintaining in-season strength is the key to converting off-season effort into actual performance.

Rate of Strength Loss

Research shows that strength loss after stopping strength training happens faster than you might think:

Power is lost faster than maximal strength because neural adaptations are the first thing to go.

Three Principles of In-Season Maintenance

Principle 1: Low Volume, High Quality

In-season training volume must be reduced, but intensity can be maintained or even increased.

• Off-season: 4 sets × 6 reps @ 80% 1RM
• In-season: 2 sets × 4 reps @ 85% 1RM

Total sets are halved, intensity is slightly increased—this is the core of “neural maintenance.”

Principle 2: Simplify Movements

In-season time is limited, so condense training down to 3–4 key movements:

• Squat or deadlift (pick 1)
• Pull-up or overhead press (pick 1)
• Single-leg movement (Bulgarian split squat or single-leg deadlift)
• Core work (dead bug + bird dog)

Principle 3: Avoid Muscle Soreness

In-season DOMS (delayed onset muscle soreness) can interfere with endurance training quality. So:

• No new movements
• No extreme eccentrics
• No attempting new 1RMs

Sample In-Season Weekly Schedule

6 weeks before race:

• Strength training 2x/week
• 30 minutes per session
• Maintenance load

2–4 weeks before race:

• Strength training 1x/week
• 25 minutes per session
• Keep weight, halve volume

1 week before race:

• Strength training 1x (6–7 days pre-race)
• 20 minutes per session
• Keep movements smooth, don’t chase weight

3 days before race:

• Stop strength training completely
• Nervous system fully rested

Sample Maintenance Workout (30 minutes)

Race-Day Alignment

• 7 days pre-race: Last strength session
• 6 days pre-race: Full rest or easy aerobic work
• 5 days pre-race: Short intervals + easy cool-down
• 4 days pre-race: Rest
• 3 days pre-race: Race pace 10–15 min
• 2 days pre-race: Very short warm-up run
• 1 day pre-race: Rest or very light stretching

Common Mistakes

• Stopping strength training entirely during the season: Strength is lost, and performance collapses in the final K
• Maintaining off-season volume during the season: Insufficient recovery, compromising endurance training
• Still strength training one week before the race: Nervous system hasn’t recovered, affecting performance
• Trying new movements: DOMS affects pre-race training

Practical Tips

• Schedule strength training on “non-painful days”: In-season strength days should fall on easy endurance days
• Log your weights: Record every session to avoid unknowingly regressing
• Maximize available space: If the gym is crowded, train during off-peak hours for better efficiency
• Race week can include very light core work: Maintain neural activation

Conclusion

The strength you build in the off-season is meant to carry you through the entire season. “In-season maintenance” is the key move that ensures your August performance doesn’t fall short of your March self. Just 30 minutes × 2 per week can preserve your strength assets for the whole season. Train smart, so you can race smart.

Related Reading

• How to Maintain Hard-Earned Off-Season Strength During the Season (Just Once a Week)
• In-Season Strength Maintenance for Swimmers
• In-Season Maintenance for Basketball Players: Train Less but Don’t Let Strength Drop
• Minimal Effective Dose of In-Season Strength Maintenance: How One Session a Week Preserves Your Off-Season Strength Assets