Well just like that, it’s October and another year of winter sports comes to a close.
For some, you get to look back on a successful season and for many others not so much.
Time to rest and unwind & reflect on the season that was and for those who are wanting to get better…now is the time to start thinking about your offseason plans.
I thought today I’d put together a blog for those athletes out there looking for some help to plan their offseason training in the gym to improve their performance on the field/court.
Do the basics well
For some reason when the word ‘athlete’ gets thrown into the mix, people think that it means we need to be fancy and re-invent the wheel.
Keep your training simple, do the basics and do them very well.
For strength, your routine should be built around the big 6 movements;
Squat, hinge, horizontal push/pull and vertical push/pull.
Box squats, barbell deadlift/RDLs, bench press, shoulder press, dumbbell rows and lat pulldowns are great examples!
Be consistent with them and get strong.
Add in some plyo/power work at the beginning of your sessions. Box jumps, trap bar jumps,
med ball throws and sled work are some great inclusions!
Don’t forget a little bit of conditioning also.
Depending on your sport, sprints, hiit sessions and some longer distance aerobic running are also great options.
Consistency
No matter how good the program, no changes are made without consistency. So be honest with yourself, how many days can you actually commit to and perform consistently? That will dictate how much needs to be done in your sessions.
If your adherence is historically bad, 1-2 days a week is going to be your best bet.
Is it as good as 3-4? Not necessarily. However, if it means you actually stick to your training for a consistent period of time, it is perfect for you.
The best training program is the one you adhere to. Of course there are still
certain protocols and parameters you should be hitting in your program. However, being
consistent week after week is the number one goal when it comes to your off-season training
Embrace your weaknesses
It seems obvious, but something I see so often with many athletes is training what they are good at and not what they suck at. Me included. It’s never fun but recognizing the areas you need to improve may just be the one thing that takes your game to the next level.
The good news however. Weaknesses adapt quickly, which is where the phrase ‘newbie gains’
originated – strength, power, speed, endurance whatever it may be, attack it hard this off-season and you will find progression and improvement.
Conclusion
So to sum everything up…
Do the basics, do them well
Be consistent, rock up week after week, make a plan to support adherence
Attack your weaknesses and embrace them
Every session is one step closer, don’t wait until it is too late, make next year your year