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In-Season

Strength and Conditioning

In-season the goal is to maintain strength and stay healthy, not to chase PRs. Two short lifts a week and a daily recovery routine.

Lift Schedule

Monday (post-practice) — full body, 30 minutes, 70% off-season loads, 3 x 5.
Thursday (pre-practice, light) — movement prep + 20 minutes of single-leg / core.
No lifting day before or day of a game.

Recovery Daily Routine

Foam roll 5 minutes pre-practice (calves, quads, glutes, lats).
Post-practice — hydrate, protein within 30 minutes, 8 minutes static stretch.
8+ hours sleep, tracked weekly with the team.

Injury Prevention

Nordic hamstring 2x/week — non-negotiable.
Ankle prehab band routine before every practice.
Any player reporting pain over 3/10 sees the trainer same day.