As athletes, we all know how crucial training is to perform at our best. But did you know that skipping even a few weeks of in-season training can drastically reduce your performance? Speed, strength, and power—the core components of athletic performance—can plummet by as much as 25% if you’re not consistently training. At The Athletes Guild, we understand how important it is to maintain a structured training program, even during the season. Here's why staying on top of your game is crucial for your long-term success.

The Science Behind Detraining: What Happens When You Skip Training?

Whether it’s a forced break due to injury, illness, or just letting your training slip during the season, the process of detraining happens quickly and devastatingly. When athletes stop their regular training sessions, even for a few days or weeks, their body starts to lose the benefits they’ve worked so hard to gain.

1. Speed & Power Decline 
   Studies show that just 3 weeks without proper training can cause a 5% drop in sprint speed. Additionally, missing only 2-3 weeks of training can result in up to a 12% decrease in eccentric strength as muscles quickly begin to lose their power. This combination of reduced speed and strength significantly impacts your athletic performance, especially in high-intensity activities like sprints, jumps, and explosive movements
   
   
2. Strength Deteriorates Fast 
   Strength doesn’t take long to decline once training stops. In as little as 5 days, athletes can experience up to 9% loss in strength due to muscle deconditioning. Even elite athletes aren't immune to this. A systematic review highlighted that after 3 weeks of detraining, elite players in rugby and American football lost up to 14.5% of their strength, while their power levels decreased by 0.4% over a longer period of around 7 weeks.
   
   
3. Muscle Mass Shrinks 
   When athletes skip training, especially weightlifting and resistance exercises, muscle mass begins to deteriorate rapidly. For instance, just 2 days of leg immobilization (like from injury) can cause up to 2% loss in muscle mass. In as little as 5 days of inactivity, this can rise to a 3.5% loss of muscle mass, which can lead to noticeable reductions in strength, power, and overall athletic performance.
   
   
4. Cardiorespiratory Fitness Drops 
   When it comes to endurance, the loss is similarly dramatic. Studies show that after just 2 weeks of not running or inactivity in general, athletes can lose 6% of their maximal oxygen consumption (VO2 max). This drop affects your ability to sustain high-intensity efforts, leaving you fatigued earlier during competition or training.

 

Why This Matters for Athletes Like You

At Athletes Guild, we know the demands on athletes—whether you're a professional player, college athlete, or a young player working your way up. It’s easy to think that taking a break during the season or between competitions won’t hurt. Unfortunately, the opposite is true. Every day off is a step backward in your performance.

But here’s the upside—you can always regain your strength and performance. By maintaining a smart, consistent training schedule, even during your season, you can prevent the disastrous effects of detraining. This is why Athletes Guild offers personalized training programs designed to keep athletes of all levels performing at their peak, no matter the circumstances.

How to Keep Training, Even During the Season

The secret to avoiding the negative effects of detraining? Consistency and smart training. Here are some tips to stay strong:

1. Use Active Recovery:  If you can’t hit the gym, don’t go completely inactive. Include mobility exercises, light cardio, or bodyweight routines that won’t put too much stress on your body but will keep you engaged.
   
2. Incorporate Maintenance Workouts: Focus on keeping your key muscle groups engaged during off-days. For instance, a lighter lifting session that targets your core and legs can help prevent muscle loss.
   
3. Rest Smart: Understand that your body needs recovery, but that doesn’t mean doing nothing. Use recovery days wisely with stretching, foam rolling, or swimming.
   
4. Proper Fueling: Give your body the nutrients it needs to perform at its best. Protein is essential for muscle repair and growth, and it becomes even more important during periods of inactivity.

The Impact of Detraining Is Real—Don’t Let It Slow You Down

In-season training is not just a “nice-to-have”—it’s an essential part of an athlete’s success. Skipping training for just a few days or weeks can lead to drastic losses in speed, strength, power, and muscle mass. And that’s not just theoretical—it’s been proven in countless studies. At Athletes Guild, we are committed to keeping athletes performing at their peak, no matter the challenges they face.

So, don’t wait until the off-season to get back to training. Take control of your athletic career today and ensure you stay strong, fast, and injury-free with Athletes Guild's training programs designed specifically for athletes who refuse to be stopped.


Schedule a discovery call with AG today and see how we can help you stay ahead!