Quarterly Strength Training Cycles: A Complete Guide to the Three Phases—Off-season, Pre-season, and In-season

Why Plan Strength Training by Season?

An endurance athlete’s yearly training is divided into three major phases:

• Off-season: No races, foundation building
• Pre-season: Approaching races, sport-specific strengthening
• In-season: Dense race schedule, maintaining form

The goals, frequency, and intensity of strength training differ completely across these phases.

Off-season (October–December)

Goals

• Build maximal strength
• Improve movement patterns
• Increase lean body mass (if needed)
• Recover from accumulated injuries

Training Prescription

Variable	Setting
Frequency	3 sessions/week
Duration per session	60–75 minutes
Intensity	70–90% 1RM
Sets × Reps	3–5 × 4–8
Rest	2–4 minutes
Number of exercises	5–7 compound movements

Off-season Sample Program (Cyclist)

Training Day A (Leg Day)

Exercise	Sets × Reps
Back Squat	5 × 5 @ 80–85% 1RM
Romanian Deadlift	4 × 6 @ 80% 1RM
Bulgarian Split Squat	3 × 8 / leg
Hip Bridge	3 × 8
Plank	3 × 60 seconds

Training Day B (Upper Body + Core)

Exercise	Sets × Reps
Pull-up (weighted)	4 × 5
Dumbbell Overhead Press	4 × 6
Dumbbell Row	4 × 8 / arm
Pallof Press	3 × 12 / side
Side Plank with Raise	3 × 30 seconds / side

Training Day C (Full-Body Power)

Exercise	Sets × Reps
Power Clean	4 × 3
Box Jump	4 × 5
Goblet Squat	4 × 8
Dumbbell Snatch	3 × 6
Farmer’s Walk	3 × 30m

Pre-season (January–March)

Goals

• Convert maximal strength into power
• Begin plyometric training
• Enhance sport-specific movement patterns
• Integrate into the sport-specific training week

Training Prescription

Variable	Setting
Frequency	2 sessions/week
Duration per session	45–60 minutes
Intensity	60–85% 1RM (40–60% for explosive movements)
Sets × Reps	3–4 × 3–6 (fast concentric)
Rest	2–3 minutes

Pre-season Sample Program

Training Day A (Power + Strength)

Exercise	Sets × Reps
Power Clean	4 × 3 @ 70% 1RM
Jump Squat	4 × 5 @ 40% 1RM
Back Squat	3 × 4 @ 85% 1RM
Step-up to Box (explosive)	3 × 5 / leg
Anti-rotation Core	3 × 10

Training Day B (Plyometric + Maintenance)

Exercise	Sets × Reps
Repeated Box Jump	4 × 5
Hurdle Jump	3 × 6 hurdles
Single-leg Hop	3 × 5 / leg
Pull-up	3 × 6
Plank + Variations	3 × 45 seconds

In-season (April–September)

Goals

• Maintain established strength
• Never let strength regress
• Do not increase total training load
• Efficient, short-duration training

Training Prescription

Variable	Setting
Frequency	1–2 sessions/week
Duration per session	30–45 minutes
Intensity	80–90% 1RM
Sets × Reps	2–3 × 3–5
Rest	2–3 minutes

In-season Sample Program (Once a week, 4–6 days before a race)

Exercise	Sets × Reps
Back Squat	3 × 4 @ 85% 1RM
Romanian Deadlift	2 × 5 @ 80% 1RM
Pull-up	3 × 5
Box Jump	3 × 5
Pallof Press	2 × 10 / side

Total duration: 30–40 minutes

Key In-season Principles

1. 5–7 days before a race: Stop strength training completely
2. Within 48 hours after a race: Avoid strength training
3. During consecutive race-heavy periods: May pause strength training for 2–3 weeks
4. Every 4–6 weeks: Insert a deload week (cut volume in half)

Full-Year Periodization Table

Month	Phase	Strength Frequency	Intensity
October	Off-season start	3 sessions/week	70–80% 1RM
November	Off-season mid	3 sessions/week	80–85% 1RM
December	Off-season late	3 sessions/week	85–90% 1RM
January	Pre-season start	2 sessions/week	80% 1RM + Power
February	Pre-season mid	2 sessions/week	Power focus
March	Pre-season late	2 sessions/week	Power + Maintenance
April–August	In-season	1 session/week	Maintain 85% 1RM
September	Recovery	0 sessions	Complete rest 1–2 weeks

The “Macro Cycle” Philosophy for Year-Round Training

• September–October Recovery: Complete physical and mental rest, easy aerobic work + occasional strength
• October–December Foundation: Invest in the base, build the capital for future performance
• January–March Conversion: Convert the foundation into power and sport-specific ability
• April–August Performance: Enjoy racing, maintain form

Conclusion

Strength training is not something you do “whenever you feel like it”—it requires a complete yearly plan. By periodizing it into the Off-season / Pre-season / In-season phases, you’ll be amazed at your progress next race season.

Related Reading

• Periodized Strength Programs for Endurance Athletes: Integration with Sport-Specific Training
• How to Maintain Strength During the Season: In-Season Strength Strategies
• Periodized Strength Training for Road Cyclists: A 5-Phase Plan from Off-season to Race Season
• Periodized Strength Training for Endurance: A Scientifically Integrated Training Plan