[hlnx1]

Many footballers lift well in pre-season and then stop once matches start. By mid-season much of that strength can fade, right when hamstring and groin injuries tend to climb.

• Research generally shows that strength can be maintained with relatively low volume, often one or two short sessions a week, as long as intensity stays fairly high
• Place the main lift early in the week, ideally three or more days before the match
• Prioritise a few big patterns: a squat or split squat, a hinge, a hamstring exercise and an upper-body push or pull
• Keep sets low and avoid training to failure

Read more: strength and conditioning periodisation through the football season and strength training for footballers.

What does your in-season strength session look like, and how long does it take?

[hlnx1]

A minimal in-season template, around 30-35 minutes: rear-foot elevated split squat 3×4-6 per leg, Romanian deadlift 3×5, Nordic curls 2-3×3-5, a pull-up or row 3×6, and a short core exercise. Load heavy enough that the last rep is challenging, but stop well short of failure.

With two matches a week, it can drop to one or two exercises done on the first training day.

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