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12 Week High School IN-SEASON Program
Program Overview:
This 12-week in-season strength and conditioning program is designed to help high school athletes maintain and refine strength, power, speed, and agility without compromising in-game performance. Structured specifically for the demands of a competitive season, this program supports continued athletic development while prioritizing recovery, injury prevention, and performance readiness.
Delivered through the TrainHeroic app, athletes gain access to a high-quality, time-efficient training system that integrates seamlessly with practice and game schedules.
Weekly Training Schedule:
2–3 Strength Training Sessions per Week:
Short, high-impact lifting sessions focused on maintaining strength and power through key compound movements, velocity-based work, and strategic accessory lifts.1 Speed Session (Acceleration OR Max Velocity):
Rotating weekly emphasis on acceleration (first-step speed and explosiveness) or max velocity (top-end speed and sprint mechanics), depending on game schedule and physical readiness.1 SAQ (Speed, Agility & Quickness) Day:
Focused movement work including agility, footwork, and reactive drills to keep athletes sharp, responsive, and game-ready.
Program Goals:
Maintain and reinforce in-season strength and power without adding unnecessary fatigue.
Preserve and enhance speed qualities with targeted sprint and movement work.
Improve agility, reactivity, and coordination to stay sharp during competition.
Prevent injuries with mobility, stability, and recovery-focused strategies.
Optimize performance transfer from training to the field or court, even during the rigors of the season.
Program Features:
Delivered via the TrainHeroic app with clear daily instructions, demo videos, and performance tracking tools.
Designed for time efficiency and flexibility to accommodate varying practice and game schedules.
Built-in weekly recovery strategies to reduce fatigue and support readiness.
Includes modifications based on athlete readiness, position demands, and sport-specific needs.
Who This Is For:
High school athletes (male & female, all sports) committed to staying strong, fast, and explosive throughout the competitive season. Ideal for teams and individuals looking to perform at their best all season long—not just at the beginning.
Program Overview:
This 12-week in-season strength and conditioning program is designed to help high school athletes maintain and refine strength, power, speed, and agility without compromising in-game performance. Structured specifically for the demands of a competitive season, this program supports continued athletic development while prioritizing recovery, injury prevention, and performance readiness.
Delivered through the TrainHeroic app, athletes gain access to a high-quality, time-efficient training system that integrates seamlessly with practice and game schedules.
Weekly Training Schedule:
2–3 Strength Training Sessions per Week:
Short, high-impact lifting sessions focused on maintaining strength and power through key compound movements, velocity-based work, and strategic accessory lifts.1 Speed Session (Acceleration OR Max Velocity):
Rotating weekly emphasis on acceleration (first-step speed and explosiveness) or max velocity (top-end speed and sprint mechanics), depending on game schedule and physical readiness.1 SAQ (Speed, Agility & Quickness) Day:
Focused movement work including agility, footwork, and reactive drills to keep athletes sharp, responsive, and game-ready.
Program Goals:
Maintain and reinforce in-season strength and power without adding unnecessary fatigue.
Preserve and enhance speed qualities with targeted sprint and movement work.
Improve agility, reactivity, and coordination to stay sharp during competition.
Prevent injuries with mobility, stability, and recovery-focused strategies.
Optimize performance transfer from training to the field or court, even during the rigors of the season.
Program Features:
Delivered via the TrainHeroic app with clear daily instructions, demo videos, and performance tracking tools.
Designed for time efficiency and flexibility to accommodate varying practice and game schedules.
Built-in weekly recovery strategies to reduce fatigue and support readiness.
Includes modifications based on athlete readiness, position demands, and sport-specific needs.
Who This Is For:
High school athletes (male & female, all sports) committed to staying strong, fast, and explosive throughout the competitive season. Ideal for teams and individuals looking to perform at their best all season long—not just at the beginning.