When gyms shuttered during the COVID-19 pandemic, student-athletes faced an abrupt loss of structure, community, and routine. To understand how to best support them, we sent out a survey asking, “How can we support you specifically until we are back in the gym together?”
The responses, stripped of “none” and “not sure” entries, painted a clear picture: athletes craved consistency, structure, motivation, and connection.
One athlete asked us to “keep up with the daily check-ins—it helps as a reminder and is motivating,” while another requested “friendly reminders to do some workouts at home.” Several wanted “creative exercises for home workouts” and “workouts that can be done without any equipment,” reflecting the need for variety and adaptability. Others expressed deeper learning goals: “I am unfamiliar with what healthy recovery would look like, I’d like to learn more about that,” and “fall asleep faster suggestions?”
These were more than stopgap requests—they revealed enduring truths about what athletes need to thrive. The pandemic may be over, but the conditions that shaped those responses still exist in different forms. Students today continue to juggle busy schedules, fluctuating motivation, and mental health stressors. The lessons from that time offer strength and conditioning coaches a blueprint for creating programs that are more adaptable, holistic, and athlete-centered.
Translating Pandemic Needs to Today’s Environment
1. Structure and Clarity
During lockdown, clarity was everything. One student noted, “I like when the schedule is very clear,” while another admitted, “Mine [workouts] aren’t nearly good enough—I need motivation to do better.” Today, that same structure is essential for balancing school, sport, and life. Clear, accessible workout plans reduce decision fatigue and keep athletes on track. Digital tools like TrainHeroic, TeamBuildr, Lumin, and other team-specific apps can make schedules and progress tracking seamless.
2. Accessibility and Flexibility
Athletes learned to train anywhere with minimal equipment. Requests for “good exercise ideas that can be done without any equipment” and “workouts that I can do any day of the week” still apply in the era of travel, seasonal breaks, and multi-sport commitments. Programming that includes bodyweight and limited-equipment options ensures consistency, no matter the environment.
3. Motivation and Accountability
Without the daily rhythm of in-person training, many athletes struggled with drive. One wrote, “Lately I haven’t had the same drive as before,” while another valued “positive quotes, feedback on exercise routines, and being available for consultation.” Today, coaches can address this with regular progress check-ins, small challenges, and recognition for effort—not just results.
4. Holistic Support
Requests for recovery advice, sleep tips, and even “bulking advice” showed that athletes see performance as more than just lifting numbers. By integrating short, teachable moments on recovery, nutrition, and mental skills into S&C sessions, coaches can help athletes connect physical training with broader health and well-being.
5. Community and Connection
Isolation made athletes miss more than just weights—they missed each other. One student suggested “Zoom face time” to “keep up with our weight room camaraderie.” That desire for connection still matters. Team lifts, group challenges, and recovery sessions can strengthen bonds, while small gestures—like checking in after an injury or celebrating personal milestones—help athletes feel seen and valued.
Strength and Conditioning as the Bridge
Strength and conditioning is uniquely positioned to meet these needs because it intersects physical training, education, and community building. By combining the adaptability of COVID-era solutions with the energy of in-person interaction, coaches can create high-performance environments that also support personal growth.
What began as a survival strategy in 2020 can now be a competitive advantage:
- Use technology for clarity and flexibility. Continue sharing workouts and resources digitally so athletes can train anywhere.
- Integrate wellness education. Dedicate time to recovery, nutrition, and mental health strategies.
- Build micro-challenges into the culture. Simple daily or weekly goals keep motivation high.
- Prioritize personal connection. Check-ins, encouragement, and celebrating milestones go a long way.
The pandemic forced us to rethink how we engage, educate, and empower athletes. The best S&C programs today carry those lessons forward—merging the adaptability of remote training with the camaraderie of the weight room to meet the evolving needs of student-athletes.
