GW Field Guide // Straight Comparison
Two-way starter vs backup, in-season training volume for high school football
| Core four athlete (starts one side, plays 2+ special teams) | Backup / scout team | |
|---|---|---|
| Weight room days per week | 2 | 3 or more |
| Session length | 30 to 40 minutes | Longer; volume is the point |
| Intensity direction | Moderate to high, and no more. In-season lower body held at 75 to 79 percent (Matt Balis, 2010 in-season) | Higher volume and higher intensity than the starter, because practice is not giving him the stimulus it gives the starter (Juggernaut Football Manual) |
| Where his sprint volume comes from | The practice field. Coverage reps in the 30 to 60 yard band, at full tilt, ending in a forced deceleration | Almost nowhere. He watches the coverage period from the sideline |
| Extra speed work that week | None. Subtract the coverage sprints from the weekly speed budget before you plan anything (James Smith, Applied Sprint Training) | Yes. He needs the exposure the starter is already getting for free |
| Conditioning finisher | Zero. Football is 4 to 7 second bursts repeated 50 to 65 times, and lactic work on top of max velocity coverage wrecks mechanics on tired legs | Reasonable. He has room in the tank and months of training to bank |
| What it costs you to get this wrong | A hamstring in October on a deep ball, and you call it bad luck | Months of lost development at submaximal loads for no reason |
The verdictSame jersey, same room, two different programs. Tier your kids by exposure, not by roster spot. Protect the core four kid first. He is the only athlete in your building whose training load is mostly happening where nobody writes it down.