A couple times in the last month or so I’ve been asked what we do different with our in-season training compared to our off-season training.
The reality is, besides weekly volume (we typically lift 2x a week in-season and 3-4x a week in the off-season), we don’t do much different at all.
Our big rocks in the off-season continue to be our big rocks in-season, and our big rocks don’t change very much at all.
We push things (bench press, landmine press, etc), we pull things (row variations, chin ups), do hip (SLDL, deadlift, etc) and knee dom (squats, split squats) work no matter where we are on the calendar.
We generally perform 3 sets in the off-season and do the exact same in-season.