Why You Shouldn't Treat the Off-Season like a Vacation | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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

October 5, 2012 | Brian Lebo,

Must See Conditioning Videos

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:

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...
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...
Must See
Brandon Jennings: "Always Improve"
Views: 2,022,389
Derrick Rose Explains How He Stays Positive
Views: 4,401,558
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 22,535,017

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,154
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More

Resources

STACK Fitness

Everything you need to be fitter than 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

More Cool Stuff You'll Like

STACK Challenge: 5 Minutes of Treadmill Torture

ZSeries 10-Minute Workouts: Interval Sprints

4 Simple Drills to Improve Your Endurance

Get in Shape With 5 Intense Lower-Body Finishers

Test Your Toughness With the Who Dat? Challenge

ZSeries 10-Minute Workouts: Fartlek Run

5 NBA Players Who Found Their Game After Losing Weight

Off-Season Conditioning: Full-Body Med Ball Workout

7 Footwork Drills That Give You an Advantage

Who Invented the Burpee?

STACK Challenge: 500-Meter Row

In-Season Baseball Pitcher Workout Program

Get in Basketball Shape With the Right Workout

Understanding the Benefits and Risks of Altitude Training

Win the Fourth Quarter With These Basketball Sled Push Finishers

LaTroy Hawkins' Epic Battle Ropes Workout

LeBron James's Insane Conditioning Drill

How to Avoid Hockey Conditioning That Slows You Down

Alternatives to Boring Cardio Training

Advanced High School Football Summer Conditioning Program

Can You Survive These 4 Crazy Plate Push Finishers?

Can You Pass Drew Brees' Conditioning Test?

5 Brutal Sprint Drills That Push the Lactic Threshold

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Get in Game Shape With 4 Conditioning Combos

STACK Challenge: Finish Strong

High-Intensity Interval Training: How Much Is Too Much?

4 HIIT Workouts That Will Get You in Shape Fast

How Sporting Kansas City Stays 'Sporting Fit'

Full-Body Conditioning Workout: 3 Loaded Carry Variations

In Defense of Cardio

STACK Challenge: The 10/10 Treadmill Challenge

Training Secrets of UFC Champion Johny Hendricks

Can You Survive the

How Much Conditioning Do You Really Need?

Training with the Elevation Training Mask 2.0

Can You Handle the Husker Toughness Test?

The Mount Everest Treadmill Challenge

Get in Shape With This Basketball Conditioning Workout

ZSeries 10-Minute Workouts: The Hill

Improve Your Aerobic Fitness in the Off-Season

Baseball Conditioning: Why You Need an Aerobic Base