How Many Days Per Week Should an Athlete Train?



A Clear, Age-Specific Guide for Strength & Speed Training

One of the biggest mistakes in youth and high-school training is guessing how often an athlete should train.

Some athletes train too little and never improve.
Others train too much and stall, get hurt, or burn out.

The right answer isn’t vague, it’s age-specific, load-specific, and realistic when you factor in school and after-school sports.

Below is a clear, precise breakdown of exactly how many days per week athletes should train for strength and speed, based on age and sport participation.

Ages 10–13: Build the Foundation (Not the Schedule)

 Exact Weekly Training Recommendation:

2–3 performance training days per week
(4 days only in very specific cases, explained below)

At this age, athletes are still developing:

  • Coordination

  • Motor control

  • Basic strength

  • Sprint mechanics

More days do not equal faster results here. Quality, consistency, and recovery matter far more.

Ideal Weekly Breakdown (Ages 10–13)

Option A: Most Athletes (Highly Recommended)

2 days per week

  • Day 1: Speed + athletic movement

  • Day 2: Strength + core + ankle stability

This is the sweet spot for:

  • Athletes playing 1–2 after-school sports

  • Busy school schedules

  • Growth spurts

Option B: Developing Athletes With Light Sport Load

3 days per week

  • 1–2 days: Speed training

  • 1–2 days: Strength training

Sessions should be:

  • 45–60 minutes

  • Low fatigue

  • High technical quality

 When Is 4 Days Okay for 10–13?

Only if ALL of the following are true:

  • No daily sport practices

  • No travel teams

  • Athlete enjoys training

  • Sessions are short and low intensity

Even then, 4 days should be:

  • Temporary

  • Closely monitored

  • Reduced during busy school weeks

For 90% of athletes aged 10–13, the correct answer is 2–3 days per week.

Why More Than This Backfires at 10–13

  • Nervous system fatigue

  • Poor sprint mechanics

  • Loss of enthusiasm

  • Higher injury risk during growth

At this age, the goal is preparing the body for future training, not chasing fatigue.

Ages 14–17: Train to Perform (With Structure)

This is where training frequency matters most, and where mistakes are most costly.

High school athletes deal with:

  • Heavier school workload

  • Longer practices

  • Higher intensity games

  • Recruiting pressure

Training must be intentional, not random.

Exact Weekly Training Recommendation (Ages 14–17)

In-Season (Sport Practices + Games)

3 days per week

This is the non-negotiable standard for most in-season athletes.

Breakdown:

  • Speed Training: 1–2 days

  • Strength Training: 2 days
    (One session may overlap speed + strength)

Off-Season or Low Sport Load

4 days per week (ideal)
5 days per week (advanced athletes only)

This is where real gains happen,  but only with proper structure.

In-Season Training: What Works

Best In-Season Setup (3 Days)

  • Day 1: Acceleration + Light Strength

  • Day 2: Strength (lower volume, high intent)

  • Day 3: Speed or Power (short, fast, explosive)

Why not more?

  • Practices already tax the nervous system

  • Games count as high-intensity output

  • Recovery determines performance

 In-season = maintain and sharpen, not exhaust.

Off-Season Training: Where Progress Is Made

Ideal Off-Season Setup (4 Days)

  • 2 Speed Days

  • 2 Strength Days

This allows:

  • Full recovery between speed sessions

  • Proper lifting intensity

  • Measurable improvements

 When Is 5 Days Appropriate (14–17)?

Only for athletes who:

  • Have no daily practices

  • Sleep 7–9 hours consistently

  • Are injury-free

  • Have solid training history

Example:

  • 2 speed days

  • 3 strength days
    (One day very light or recovery-focused)

Anything beyond this typically reduces speed, not improves it.

What School Load Changes

If grades slip, motivation drops, or sleep decreases:

  • Training days should be reduced immediately

  • Volume should be adjusted

  • Speed quality must be protected

A tired athlete does not sprint faster…ever.

Simple Weekly Templates

Ages 10–13 (Most Athletes)

  • Monday: Speed

  • Thursday: Strength

Ages 10–13 (3-Day Option)

  • Monday: Speed

  • Wednesday: Strength

  • Saturday: Speed + coordination

Ages 14–17 In-Season

  • Monday: Speed + Light Strength

  • Wednesday: Strength

  • Saturday: Speed / Power

Ages 14–17 Off-Season

  • Monday: Acceleration + Strength

  • Tuesday: Strength

  • Thursday: Max Speed

  • Saturday: Strength or Explosive Work

The Truth Most People Miss

Athletes don’t get faster because they train more days.
They get faster because:

  • Speed sessions are fresh

  • Strength sessions are intentional

  • Recovery is respected

Speed is nervous system dependent. Abuse it, and it shuts down.

Final Answer (No Guessing)

Ages 10–13

2–3 days per week
(4 only in rare, controlled situations)

Ages 14–17

3 days in-season

 4 days off-season

5 days only for advanced athletes

Anything more is usually counterproductive.

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