For the last two weeks, I have written about the importance of having an off-season and pre-season training plan.
Even if you are not training for an event.
Why is this important?
For a really simple reason, we all like to see improvements.
It is not even that hard to do. Your plan can adjust to actual seasonal changes or with your preferred sports.
The important component is to change. Not practice more of the same, day after day. This leads to fewer improvements and more often a lack of motivation.
Don’t just take it from me.
Most coaches, physiotherapists, trainers and exercise specialists would agree. Having a plan makes sense.
I asked Joel Desgreniers, physiotherapist, ultra-runner and co-owner of SkiUphill/RunUphill what he would recommend.
“As a physiotherapist, I am a fan of variety in training. The main cause of injury in cardio or endurance sports is what we call overuse, or too much repetitive stress on your joints, muscles and tendons. Overuse doesn’t only happen in elite athletes. Any person trying to do more of their preferred sport can experience overuse injuries. This happens when they increase the amount they do or don’t take time recover.
How to prevent overuse injuries?
By varying your training. Alternating easy and hard days in an appropriate way. This will ensure that you don’t do too much at once and that your body has sufficient time to adjust to new stress.
Recovery is ultimately when you see results, not the amount of hard days you do. Another way of preventing some injuries and keeping your motivation year-round is to do a “transition” phase every year. It can be counter-intuitive to take a few weeks or months off of your usual sports and do something new, but it is awesome for your body and for your brain.
Time to ditch the watch and to just go have fun before returning to planned training. When it comes to training, an exercise professional is essential to help you plan those phases and ensure that you don’t do too much too quickly, or that you don’t waste your time.”
Joel Desgreniers
Variety is the answer
It keeps things interesting.
By varying your workout with the seasons you can look forward to the easy days and the hard ones. In your off-season, work on your weaknesses. This may mean improving strength, increasing muscle mass or decreasing body fat. These are aspects of fitness that are too specific to focus on during your regular season.
You don’t need to be a professional athlete, or even training for a specific event, to see the benefits of having a seasonal plan.
Tips for your season
Whatever season or sport, is your favourite, remember these important components of training.
Get enough rest. During and after your season.
Work on your weaknesses in the off-season.
If you want to lose a few pounds to improve performance this needs to happen in the pre-season.
In-season workouts are generally shorter and more intense.
If you have an event you want to do well at, have a few prep events to test your training plan.
Have fun.
Whether your season fluctuates with the weather, or with a sport, follow these principles to keep improving, stay fit and motivated for life.
Want more tips from Joel? Read his 10 Ways to Prevent Most Injuries.
Change your mind, change your health,
Shayla
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