Adaptation vs. Preparation

Adaptation vs. Preparation

One of the biggest things I see get misunderstood in the strength and conditioning world is
the difference between training for adaptation and training for preparation.
It's not just about getting bigger, faster, stronger. That's great—but the real question is, can
you stay that way through the course of a long season? Think about a 56-game season for a
college baseball player or a 14-15 game football season. Hitting PRs in the preseason is
awesome—but what do we look like come playoff time? Are we still able to perform at a
high level? Are we even healthy and on the field?
Because at the end of the day, the best ability is availability.

Volume for Adaptation

You can get faster with as little as 60 yards of true sprint work in a session. You can build
strength and power with just a few high-intent sets in the weight room. With the right intent,
adaptation happens pretty quickly.
That's the beauty of the nervous system—it responds fast to the right dose, especially when
you're focused on things like bar speed, ground contact time, or vertical jump. When the
quality is there, it doesn't take much volume to move the needle.
And that should absolutely be part of every smart program. But adaptation and capacity
aren't always the same thing.

Performing Through a Season Requires More

When we shift from the offseason to in-season or late-season performance, the focus has
to shift too. Now it's not just about peak performance—it's about sustained performance.
Being explosive in Week 1 is great. But how do we look in Week 8? Or when we're pushing
into playoffs? Are we still powerful? Still durable?
That level of resilience doesn't come from doing the bare minimum. It's built through
consistent, smart exposure over time. You're not trying to smoke guys every session—but
you are conditioning their bodies to handle the load of the season.

What This Might Look Like

• Gradually building sprint volume over time (not just max effort, but varied intensities)
• Lifts that challenge tissue integrity—eccentrics, isometrics, tempo work
• Conditioning that actually resembles what the sport demands (not just running to run)

Adaptation + Capacity: You Need Both

This isn't either-or. You need both pieces.
Yes, we want our athletes to hit numbers, improve outputs, and test well. But we also want
them to show up week after week, still strong, still fast, still available.

Final Thoughts

It's easy to get caught up in metrics. And don't get me wrong—I use them every day. They
help show us when something's working. But when we only chase metrics, we miss the
bigger picture.
Athletes need to be able to express those outputs consistently over time, not just in
controlled settings. That requires more than just low-dose, high-output training. It takes
time, thoughtful volume progression, and a real understanding of what their sport demands
over the long haul.
Volume matters. And how we use it should always go back to one thing: what's going to
help them perform when it counts?