Hey Reader,

Tryouts are done. The season’s here.

The energy’s high, practices are intense, and your schedule just got packed again.

But this is also the point where most players lose everything they worked for.

They stop lifting. Stop sprinting. Stop recovering.

And by mid-January? They’re tired, sore, slower, and weaker than when the season started.

Let’s not make that mistake this year.

Here’s how to actually get better during the season — not just survive it.

1.Think “Maintenance,” Not “Max Out”

Your goal now isn’t to PR your lifts. It’s to maintain strength and power while staying fresh for games.

Two short, focused sessions a week are enough:

✅ Full body templates

✅ 30–45 minutes tops

✅ Low volume, high intent

Keep your key lifts:

Squat or Trap Bar Deadlift

Press (Bench or Overhead)

Pull (Row or Chin-up)

Core + Grip

Keep intensity high (75–90%), drop the total sets. Move heavy, move fast, and get out.

2. Treat Recovery Like a Skill

You’re not soft for prioritizing recovery — you’re smart.

Here’s your checklist:

1. 8+ hours of sleep
2. Hydration (half bodyweight in ounces minimum)
3. Post-practice fueling (protein + carbs)
4. 10-15 minutes of mobility or breathing before bed
5. 1-2 light movement or mobility days per week

When recovery is part of your system, you don’t fall apart halfway through the season.

3. Sprint Every Week

If you don’t touch true speed in-season, you lose it fast.

Think...What are you not getting in sport?

In basketball, we aren't touching top-speeds and not getting any loaded accelerations.

One day a week, get a few high-quality sprints or jumps in before practice.

3-4 loaded and unloaded linear sprints (Start with 75-85% BW load)

When it comes to your jumps, same concepts apply.

What aren't you getting enough of in your sport? In this case, we get plenty of submaximal extensive, rapid and repeat contacts.

So in our training we need to be getting maximal outputs and loaded jumps as well.

3–4 jumps (vertical or horizontal)

Full rest between reps

That’s all it takes to keep your speed and explosiveness sharp.

4. Use Practice Days to Your Advantage

Stack your stress.

If you’ve got a heavy practice day, lift right after. If you’ve got a light practice day, focus on mobility or light skill work or form shooting.

This keeps your off days truly off and helps you recover better.

5. Lock In Your Habits Now

The players who stay strong through the season aren’t the ones doing “extra.” They’re the ones who stick to small, consistent habits week after week.

Eat REAL meals 3-4x per day

Get to bed on time (7-9 hours)

Stay consistent to the weight room in-season

Hit your mobility work or roll out post practice/games

Keep journaling your training

Discipline is your advantage.

The best players don’t just play the season — they build through it.

Start strong. Stay strong. Finish stronger.

Let’s keep building,

— Coach Julian

P.S. If you need a full roadmap for how to stay strong, explosive, and durable all season — grab my book The Foundation.

It walks you step-by-step through in-season training, recovery, nutrition, and programming — so you don’t lose what you built all year.

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