In-Season Strength Training for Youth Athletes: How to Fit It Around Practice
By Michael Hrna, Director of Fitness at MaxxFIT
Practice, games, homework, travel: a young athlete’s calendar can fill up before strength training even enters the conversation. The first question is not where to squeeze in another hard workout. It is how training can fit the demands already on the schedule.
For families in Universal City, Katy, and the Bracken area, start with one shared weekly plan. A strength coach needs to see the whole week, not just the hour booked at the gym.
Start with the total workload
Write down team practices, games, school weight-room sessions, private lessons, and extra conditioning. Include travel and late evenings. Two sessions labeled “practice” may place very different demands on an athlete: a skills walkthrough is not the same as a long scrimmage.
The National Strength and Conditioning Association emphasizes developmentally appropriate training, qualified supervision, and coordination among coaches and parents. Its guidance also prioritizes technique over the amount of weight lifted. Read the NSCA’s youth training guidance.
How often should an athlete lift during the season?
There is no single calendar that fits every child. Age, training experience, competition demands, school lifting, and recovery all matter. Ask the strength coach to recommend a starting frequency after reviewing those factors, then reassess when the competition schedule changes.
A useful planning question is: “What does this session add that the athlete is not already getting?” Repeating a demanding school workout in the evening may simply duplicate work. A coordinated plan gives each session a clear purpose.
Should strength training happen before or after practice?
Discuss the trade-off with both coaches. Before practice, the strength session must leave the athlete able to participate effectively in sport skills. After practice, fatigue and a late finish may make quality movement or a reasonable bedtime harder to achieve. A separate day is another option, but it should not automatically replace the athlete’s only rest day.
As a practical coaching approach, compare the coming week with these three questions:
Which days have the most demanding practices or competitions?
Where can a supervised session fit without turning the evening into a rush?
What work should be reduced or moved if a tournament is added?
For a weekend tournament, discuss adjustments before the week begins. Avoid treating a missed session as a debt that has to be repaid with extra work immediately afterward.
Protect recovery as part of the plan
The American Academy of Pediatrics advises building breaks into youth sports schedules and avoiding training or playing more than five to six days per week. It also emphasizes sleep, adequate nutrition, and communication about pain. Read the AAP’s guidance on preventing overuse injuries.
Keep a brief check-in: How did the athlete sleep? Are they unusually tired? Do they still enjoy participating? Is there pain? These questions help parents and coaches recognize when the plan needs attention. Persistent or worsening pain warrants medical evaluation; do not use another workout to test whether an injury will go away.
Bring these details to your coach
Athlete’s age, sport, and current season.
Practice, game, tournament, and school lifting schedule.
Previous strength-training experience and current goals.
Any activity restrictions provided by a healthcare professional.
Realistic travel times and preferred training location.
Our recommendation is to review the calendar together before choosing a membership or adding sessions. The goal is a repeatable plan that supports the athlete’s development and leaves room for school, family, and enjoyment of the sport.
Find the right starting point at MaxxFIT
Explore MaxxFIT youth athletic performance training, then request an evaluation through our contact page. Include your athlete’s age, sport, goals, practice schedule, and preferred location: Universal City, Katy, or Bracken. Our team will confirm current options and availability for that location.
This article provides general education. Training should be adapted to the individual athlete; medical concerns should be discussed with a qualified healthcare professional.