How To Maintain Performance Throughout The Season

Written by Jamie Bantleman

How To Maintain Performance Throughout The Season

What does performance throughout the season actually mean? Well, when it comes to an athlete performing for 20-40 weeks of the year within their season it means that reducing risk of injury, getting physically stronger and fitter and keeping a psychological advantage over your opponents will bring more success through both financial and competitive gain.

Football weight training

Performance levels to a player or competitor mean different things to the owner of the club or manager to an individual however, to maintain the level of performance brings the same final outcome. If you can keep yourself or your athlete (depending whether or not you are the coach reading this) fit and strong throughout the season you/they will be much more likely to have a successful season.


To do this we will look at my 4 key points to maintaining performance throughout the season…

#1 Injury Prevention Protocol


Weekly rehabilitation sessions with a highly qualified physio experienced in working with athletes to ensure the body is prepared for the high levels of energy exertion and impact on both muscles and joints.


Don’t overtrain – When your body need to rest you must give it the care it needs. Often during a season we will feel sore and our bodies will ache due to the nature of competitive sport. We will often find that we physically can’t train at the same level as we did in the week previous. This isn’t an issue, spend this time wisely by eating nutritious whole foods, stretching and recovering fully before going back into an intense training session. It may only take a day to recover before you are back to your normal self, however not allowing this rest can be very detrimental to your performance throughout a long season.

Football weight training

Use heat treatments as often as you can to help with the recovery of tight and aching muscles as well as the mental relaxation it can offer. Whether it be just 15-20 minutes per day, it is used by some of the top athletes in world sport. Working at MyProtein’s Hale Country Club and Spa in Cheshire, UK I often see sports stars from Manchester United FC, Manchester City FC, Stoke City FC, Sale Sharks Rugby Union and England Cricket Stars use the host of heat treatment rooms after training sessions in the gym or at their clubs.


Programme your training sessions to incorporate the demands in which your sport requires. For example. If you are a rugby player, you should be looking at reducing the risk of injury at the shoulder joints due to the impact they take out on the field of play. To do this you can look at strengthening the rotator cuffs and external rotations as well as movements that emulate different areas of the game; i.e. lifting in the line out could be emulated by a military barbell press to practice the lockout at the elbow joint. Or, you may an ice hockey player and where you are often very strong in lateral movements due to how you move on the ice you may need to have more focus on strengthen other movements. Therefore an exercise such as a barbell hip bridges could have a great benefit.

football training

#2 Maintain a phycological advantage over your opponents


Over the last few years this has become a major part in the day to day lifestyle of a sports person. Often overlooked in the past, having medically trained psychiatrists that are experienced in the sport industry have shown great success.


Although the end product didn’t go to plan, England Football went to Euro 2016 with an unbeaten record in the qualifiers. Before the first game against Switzerland, every player had a 30 minute session with team psychiatrist Dr Steve Peters. This was in order to take the fear away from the players, they won the game 2-0 and set them up for what was a successful qualifying group stage.


Peters was also employed by the phenomenal British Cycling Team and England Rugby Union prior to major events and tournaments.

Football nutrition

#3 Ensure your nutrition is correct


Nutrition is absolutely enormous when it comes to increasing or maintaining a high level of performance. The amount of nutrients and calories lost when you are training for a sport due to the intense nature of training and performing on a daily or weekly basis is huge. For this reason, you must know and understand what you should be fuelling your body with.


Protein is the nutrient that is necessary at each meal due to it being key for muscle tissue and cell repair. Secondly, Carbohydrates are important for after we have trained or performed due to the simple breakdown into sugars it provides therefore acts as a perfect source of replenishment. Finally, Fats are utilised as the nutrient to help increase energy though the a higher KJ of energy per calorie it provides (4KJ per k/cal of Protein, 4KJ per k/cal of Carbohydrates and 9KJ per k/cal of Fats).


You should also look at how your body composition can effect your performance. For example, if you know that you should be 4kg lighter than what you are now to perform at an optimal level you can then adapt your calorific intake by making a slight calorie deficit to your Basil Metabolic Rate. If you are burning 3,000 calories per day and still need to lose weight, ensure calories are around 2,500-2,800 k/cals per day. When it comes to match days, calories can be kept slightly higher due to the excessive demand that it brings (3,000 calories – no higher).


#4 Sports Nutrition and Supplementation


Often the amount of nutrients and vitamins our bodies require is difficult to get solely through food. Although, we should be careful with what supplements we take in sport, it is very important to be using the daily basics to maintain your health.

Supplements such as:

1) Magnesium Citrate

2) Omega 3

3) Pancreatin (Digestive Aid)

4) Daily Vitamins (Multivitamin)

5) Zinc


You should also look at supplements that can legally improve performance, for example, the EnerGels and Pulse Gels are amazing pre game supplements as well as ElectroFuel being an ideal intra-match shake. These are all carefully designed supplements by the very best sport nutritionists that are on another level in comparison to the sugar fuelled ‘sport drinks’ that have dominated the market in recent years. After matches, it is important to have a quality blend of protein through amino acids and carbohydrates through maltodextrin or dextrose to ensure repair and recovery. The best supplement I can recommend for this is RecoverFuel.


Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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