One of the biggest challenges for athletes and coaches is figuring out how to train during the season without burning out or losing gains. Too much training and you’re wiped out for game day. Too little, and all the speed, strength, and power you built in the off-season starts to fade.
That’s why I want to share the in-season training template we use with our OTA athletes. It’s simple, flexible, and most importantly it actually works.
Why In-Season Training Fails for Most Athletes
Most athletes either:
- Grind themselves into the ground with long, heavy sessions, or
- Shut down training completely and hope to “maintain” with games and practices.
Both approaches miss the mark. The goal in-season is microdosing short, efficient workouts that keep all the fundamental patterns sharp without overloading the athlete.
The OTA 4 Day Micro-Dose Template
Instead of one or two long sessions, we break training into four short sessions (about 20 minutes each). This way, athletes can spread them out or even stack two together depending on game and practice schedules.
The key: check all four boxes each week.
Here’s how it breaks down:
Day 1: Hinge + Pull + Core
- Main Lift: Trap bar deadlift (or other hinge variation)
- Pull: Vertical pull (e.g., pull-ups, lat pulldown)
- Accessory: Isolated hamstring/glute (Nordic curls, hip thrusts)
- Trunk: Flexion, extension, rotation, or lateral flexion
Day 2: Push + Posterior Chain + Core
- Main Lift: Horizontal push (bench press, DB press, landmine)
- Corrective: Shoulder stability (face pulls, external rotation)
- Posterior Chain/Frontal Plane: Single-leg RDL, lateral lunge, or light RDL
- Accessory: Triceps or isolated shoulder
- Trunk: Core stability exercise
Day 3: Unilateral Lower + Pull + Core
- Main Lift: Lunge, Bulgarian split squat, or step-up
- Corrective: Lower-body stability/prehab drill
- Pull: Horizontal pull (rows, wide-grip barbell rows)
- Accessory: Hamstring or glute isolation (opposite of Day 1)
- Trunk: Rotational or anti-rotational core
Day 4: Vertical Push + Posterior Chain/Frontal Plane + Core
- Main Lift: Vertical press (OH press, incline, or landmine variation)
- Corrective: Shoulder stability drill
- Posterior Chain/Frontal Plane: Lateral lunge or light posterior chain work
- Accessory: Biceps or delt raise variation
- Trunk: Core finisher
Why This Works
- Flexibility: Athletes can go 20 minutes a day for four days, or stack days when schedules are tight.
- Balance: Every primal movement pattern gets trained weekly—hinge, squat, unilateral lower, push, pull, trunk.
- Low Volume, High Intent: Keeps athletes fresh while still maintaining (and sometimes improving) speed, strength, and power metrics in-season.
Coach’s Note
This is a base template. It gets more specific once we know the sport, position, and athlete’s needs. For example, a baseball player might get more arm care, while a football athlete may need less. But the principle stays the same: short, balanced, consistent training sessions that fit into the chaos of a season.
Free Resource for Athletes and Coaches
Grab it at the link below.
ATHLETES:
OTA Pro – 17+ Training Programs under 1 App: OTA PRO (YT) – OTA PRO
Training Programs – Check out OTA proven programs: Training Programs – OTA
Train with Me – Remote Coaching with OTA: OTA ELITE – Overtime Athletes
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