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How many times a week should I lift to maintain my gains in-season?

Typically athletes will be in the gym 2-3 days per week. The programs should be designed to maintain total body stabilization, strength, and power. Additional conditioning may be required for athletes who do not get the same amount of playing time as their teammates. Programs should focus on three factors (1) corrective exercise (2) strength endurance and (3) power. Corrective exercise programs are designed to help the body heal and prevent future injuries. These programs are low intensity, focusing on specific flexibility and strengthening exercises. Corrective programs can be performed most days of the week, or even as a warm-up for strength and power programs. A corrective exercise program may consist of foam rolling (a form of self massage) for your calves, inner thighs, outer thighs and latissimus dorsi (large back muscles). When foam rolling hold on each tender spot for a minimum of 30 seconds; this will help your tight muscles relax. After foam rolling static stretch your calves, inner thighs, hip flexors and latissimus dorsi. When stretching hold each stretch for 30 seconds to improve your joint range of motion. After stretching, perform some light strengthening exercises such as a ball bridge and ball wall squat with overhead press, performing 1-3 sets for 12-15 repetitions. These exercises will help wake-up your muscles and nervous system, improving your overall body mechanics. A strength endurance program can be performed once a week. This type of workout is designed to maintain endurance of your muscles and maintain adequate core (abdominal, pelvis, low back) strength. Perform 2-4 sets, 8-12 repetitions and superset some traditional strength exercises such as bench press, lat pulldown, shoulder press and barbell squats with a stability exercise for the same body part, such as a push-up, ball cobra, single-leg arm V raise or single-leg squat. A power program will consist of supersets of strength and power exercises for the same body part. The strength exercise will be performed with a heavy load (weight) for 1-5 repetitions and should include exercises such as bench presses, cable rows, military presses, squats, and deadlifts, while the power exercises will be performed with a light load but at high velocities (such as jumping or throwing movements) including medicine ball chest pass, medicine ball soccer throw, medicine ball scoop toss, squat jumps, butt kicks, and Olympic weightlifting exercises can also be included in this program.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.