The top 5 goals of an off-season include the following:
Rest and recovery are number one. This doesn’t mean don’t do any exercise, although it can temporarily. It does mean, shorter duration, lower intensity, less focus, and more fun. Go for a run because you love it, leave the heart rate monitor at home. Don’t worry about the distance, just enjoy getting outside. Or learn a new sport, just for fun, like surfing!
Build strength. This is the time to work on weaknesses, prevent injury, build power and speed.
Squats, deadlifts, leg curls, seated row, chest press, shoulder press are all important exercises for anyone looking to maintain strength and stay fit.
Cross-train, it is perfect for when the weather turns bad and the days are shorter. Indoor classes are great for staying motivated, all you need to do is show up. Try a spin class instead of your regular interval workout. Go to a stretch or relaxation class to turn off the noise. Swim or join a Masters Swim club for winter workouts that have no impact with lots of cardiovascular benefits.
Reduce your distance and intensity. If you are a runner, or a cyclist, that lives where you can train year-round, drop the distance. At least a 25% reduction in mileage for 3-4 months gives your tendons, ligaments, and muscles time to repair properly.
Reducing intensity is important for preventing fatigue. You probably have other stressors, family, work, life, you don’t need to be pushing the boundaries of exhaustion every day.
Off-season training goals are different and complementary to in-season goals. After your initial recovery period, you can build strength, speed and be ready for more when the time comes.
Next week, pre-season training specifics.
Any questions about your training plan, let me know.
Change your mind, change your health,
Shayla
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