I'm a firm believer in getting stronger during the season. I just don't understand how coaches allow their athletes to get weaker as the season continues. An in season strength program is just one part of this equation.
Incorporating strength training during your season needs to be a priority. You have time. No excuses.
Treat strength training as a unit that is as important as acceleration development, speed development, or event specific technical work. The idea is that all of these elements work together for the athlete. You are only as strong as your weakest link.
What follows is the second block that I've used with success.
Bilateral Knee Dominant: Back Squat
Bilateral Hip Dominant: Good A.M.
Bilateral Vertical Pull: Chin Ups
Bilateral Horizontal Press: db Bench Press
Bilateral Hip Dominant: Hex Bar Dead lift
Unilateral Hip Dominant: Single Leg RDL
Bilateral Vertical Pull: Pull Ups
Unilateral Horizontal Press: db Alternating Bench Press
Week 1: 3 x 10
Week 2: 3 x 8
Week 3: 10, 8, 6
Monday: No Lift (This is a high neuromuscular day for us)
Tuesday: Day B
Wednesday: No Lift (this is usually a Regeneration Day for us)
Thursday: Day B
Friday: Pre Meet Activation and Preparation