If you’re trying to juggle school, club, and training, you’re not alone. A lot of athletes feel like they have to pick one or the other. The truth is, you can do all three. You just need a plan. Let’s walk through what that actually looks like, step by step.
Not Sure Where to Start? Learn BEFORE You Train
Before you even step in the gym, take a second to understand what your body needs right now. The first step isn’t more reps. It’s education.
Ask questions. Talk to your coaches. Ask someone like me, or another trainer who knows what college coaches are looking for. You need to know when it’s time to push and when it’s time to recover.
For example, if it’s off-season, that might be the time to build strength and work on your movement. But if it’s the middle of the season, your focus should be on staying healthy, having proper recovery, and performing your best.
Every season has a different goal. You don’t need to train like its summer when you’re playing three games a week. Knowing where to put your energy is the first big win.
Is Your Body Trying to Tell You to Slow Down?
Pay attention to the signs. If you’re always tired, falling asleep in class or in the car after practice, your body is asking for rest.
Even small, nagging injuries can be a red flag. Shin splints that won’t go away, tightness that sticks around, ankle rolls that won’t stop happening… these are signs you’re pushing too hard without enough recovery.
The biggest one we see is burnout. You can be doing everything right, but if your brain is exhausted, you’ll want to quit it all. That happens when you never stop to recover. I’ve seen athletes love their sport one season and want to walk away the next just because they never had time to rest.
You’re not weak for needing recovery. You’re smart for catching the signs before they turn into something worse. Be honest with your coaches, parents, trainers, and other adults in your life.
Not Sure Where to Start? Learn BEFORE You Train
Before you even step in the gym, take a second to understand what your body needs right now. The first step isn’t more reps. It’s education.
Ask questions. Talk to your coaches. Ask someone like me, or another trainer who knows what college coaches are looking for. You need to know when it’s time to push and when it’s time to recover.
For example, if it’s off-season, that might be the time to build strength and work on your movement. But if it’s the middle of the season, your focus should be on staying healthy, having proper recovery, and performing your best.
Every season has a different goal. You don’t need to train like its summer when you’re playing three games a week. Knowing where to put your energy is the first big win.
Is Your Body Trying to Tell You to Slow Down?
Pay attention to the signs. If you’re always tired, falling asleep in class or in the car after practice, your body is asking for rest.
Even small, nagging injuries can be a red flag. Shin splints that won’t go away, tightness that sticks around, ankle rolls that won’t stop happening… these are signs you’re pushing too hard without enough recovery.
The biggest one we see is burnout. You can be doing everything right, but if your brain is exhausted, you’ll want to quit it all. That happens when you never stop to recover. I’ve seen athletes love their sport one season and want to walk away the next just because they never had time to rest.
You’re not weak for needing recovery. You’re smart for catching the signs before they turn into something worse. Be honest with your coaches, parents, trainers, and other adults in your life.
How Much Should You Train Per Week? Here’s How to Plan Your Week
One of the biggest questions I get is, “How many times should I train during the week if I’m in season?”
If you’re in season, two training sessions a week is usually the sweet spot. Enough to stay strong and healthy without taking away from your performance. That number might go up or down depending on your sport and position. A pitcher has a different schedule than a point guard.
But here’s the real key: you have to look at your total weekly load. Practice, games, lifting, and skill work all add up. You can’t treat a “light practice day” like a free pass to go hard in the gym. That day is still part of your load.
Instead, stack your harder days together. Go all-in on training and practice one day, then fully rest the next. That’s how your body recovers and grows.
Rest Days Are Meant For The FULL Day!
Most athletes I work with don’t get enough sleep. Not even close.
You’ve probably heard people say to get eight hours, but if you’re training, practicing, studying, and still growing; eight isn’t enough. You really need closer to ten. If you’re behind on sleep during the week, use your rest day to catch up. Take a nap. Sleep in if you can.
And don’t forget nutrition. What you eat on your off days matters just as much as what you eat on game day. Rest days are a chance to refuel, not an excuse to skip meals or snack on junk all day.
Track your sleep and your food just like you track your workouts. If you’re not fueling right, you’re not recovering right.
Too Many Coaches? Here’s How to Keep Everyone on the Same Page
Club coach. School coach. Trainer. Skills coach. It can feel like everyone wants something different from you, and they don’t always talk to each other.
The fix? Find one coach you trust to help coordinate. Someone who knows your schedule, understands how your body is doing, and can talk with your other coaches if needed.
I have tons of group chats with parents and other coaches for exactly this reason. We’re all working toward the same goal: to help you perform your best without breaking down. The best coaches will check their ego and do what’s best for you, not themselves.
If your schedule is packed and your energy is low, your coaches need to know that. Communication helps prevent overtraining and keeps everyone pulling in the same direction.
Tangible Ways to Keep Organized
You don’t need to be perfect. You just need a plan.
Start with a calendar. Block out your sleep first— (yes, really.) Ten hours a night if you can. Then add school, training, practice, recovery, and everything else in by priority. When your schedule is in front of you, it’s easier to see what fits and what doesn’t.
And if something doesn’t fit, that’s a sign. Maybe you skip a session so you can sleep. Maybe you push a workout to the next day. That kind of planning sets you up to succeed and not burn out.
The athletes who take the time to organize their week are the ones who stay healthy and keep improving.
Too Many Coaches? Here’s How to Keep Everyone on the Same Page
Club coach. School coach. Trainer. Skills coach. It can feel like everyone wants something different from you, and they don’t always talk to each other.
The fix? Find one coach you trust to help coordinate. Someone who knows your schedule, understands how your body is doing, and can talk with your other coaches if needed.
I have tons of group chats with parents and other coaches for exactly this reason. We’re all working toward the same goal: to help you perform your best without breaking down. The best coaches will check their ego and do what’s best for you, not themselves.
If your schedule is packed and your energy is low, your coaches need to know that. Communication helps prevent overtraining and keeps everyone pulling in the same direction.
Tangible Ways to Keep Organized
You don’t need to be perfect. You just need a plan.
Start with a calendar. Block out your sleep first— (yes, really.) Ten hours a night if you can. Then add school, training, practice, recovery, and everything else in by priority. When your schedule is in front of you, it’s easier to see what fits and what doesn’t.
And if something doesn’t fit, that’s a sign. Maybe you skip a session so you can sleep. Maybe you push a workout to the next day. That kind of planning sets you up to succeed and not burn out.
The athletes who take the time to organize their week are the ones who stay healthy and keep improving.
You Are Not Alone
You don’t have to figure this all out on your own. If your schedule’s getting packed and you’re not sure what to cut, let’s talk. At the Sports Institute, we help athletes like you train smart, stay healthy, and keep doing what you love without burning out.
Reach out anytime. We’re here to help.
To train with Ernie, Head Sports and Performance Coach at the Spooner Sports Institute, call (602) 833-2034