14/05/2026
Most athletes do the opposite of all three of these in season.
And wonder why they get slower, weaker, and injured by round 10.
1️⃣ Lift heavy Not pump work. Not circuits. We want heavy compound lifts — 3 to 5 reps at real load. The strength you built in pre-season disappears fast if you stop training it. By round 15 you’re a different athlete to round 1 — and not in a good way.
2️⃣ Sprint - Skipping sprint work to protect your hamstring is like never taking your car on the highway because you’re worried about the engine.
The highway is coming either way.
If your training never reaches top speed, your hamstring has no tolerance for the forces that occur when it does. The game becomes the load spike your body was never prepared for. That’s not bad luck. That’s where hamstrings go.
Sprint regularly. Keep the load consistent. Give your hamstring a reason to be ready.
Because the game will ask for it whether you are or not.
3️⃣ Sleep Not 6 hours. Not 7. Eight plus. Every night.
No supplement, no recovery tool, no ice bath comes close to what sleep does for tissue repair, hormonal recovery, and next-day output. It’s free. It’s the most underused performance tool in sport. And most athletes treat it as optional.
You don’t need a complicated in-season program.
You need these three things done consistently.
Save this. Tag an athlete who needs to hear it.
