Why You Shouldn't Treat the Off-Season like a Vacation | STACK
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...

Why You Shouldn't Treat the Off-Season Like a Vacation

October 5, 2012 | Brian Lebo,

Must See Conditioning Videos

Chris "Macca" McCormack's Advice for Endurance Athletes

Speed Endurance Training With Sprinter Leroy Dixon

Rope Endurance Training With Matthew Stafford

Athletes usually consider the off-season as a period of rest, but this is the time to get strength and conditioning work done! During "downtime," sport-specific activity like practices and games are at their lowest level, so your training activity should increase.

Once an athlete has completed his or her sport season, a rest/recovery period of about one week is suggested. Since the demands of the sport season have decreased, strength and conditioning should be a priority. An athlete can now train with maximum frequency (number of days per week), intensity (amount of weight, loads) and volume (number of sets and repetitions).

Think of your off-season in phases. This promotes long-term training and performance improvements. Keep in mind, the key word here is performance; it doesn't benefit an athlete to improve in the weight room unless those improvements can be applied to his or her sport(s) of choice.

Hypertrophy/Endurance Phase

Very low to moderate intensity and very high to moderate volume; the goals for this phase are to increase lean body mass and develop muscular endurance in preparation for more intense training in later phases.

Exercises ideal for this phase are:

Advertisement

Basic Strength Phase

High intensity and moderate volume; this phase progresses to more complex, specialized, and sport-specific training.

In addition to previous exercises, add:

Strength/Power Phase

High intensity and low volume; this phase involves increased strength training intensity and power/explosive exercises.

In this phase add exercises like:

Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...

Patrick Willis' Homegrown Off-Season Workout

Related Content

Colin Kaepernick's Beastly Speed and Conditioning Workout

World-Class Workouts With Todd Durkin: How to Get More Out of Jogging

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes