Ok! So this is something I’ve been wanting to write up for a while now. Each day I get at least one message from those who follow me on Instagram @athletic_education or happen to come across one of my videos. Majority of the questions I get have to do with how to prepare for the upcoming season. For example I’ll get “Hey I’m a long jumper, how can I get stronger and faster?” Or “Hey, I want to get stronger for the football season, what can I do?”. I give the same general answer, I don’t go give out whole program because that would require a lot of time to put together, I reserve that for those that have hired me as their online coach.
However, I do like to give advice and help as much as I can. So I describe what they should be doing, and that is what I’m going to do here, so that when I am asked that question, I can easily refer this post. Now let’s get to it.
As an athlete, I believe that you should never be out of shape! This also means the offseason, especially the offseason. The offseason is the time you make the most progress physically. It’s the time to outwork your competition, but it comes with a catch. You must be smart about it, doing too much too fast leads to peaking too early, and then burning out halfway through your season, which means your performance will begin to suffer. So your job is to protect yourself from having that happen.
Now before beginning your offseason training you need to have a plan and a program. As an athlete you need to have your compound lifts in there no matter what, those are bench, squats, deadlifts, and bent over rows, and incorporate core strengthening exercises. Now this doesn’t mean those are the only exercises you should have in your program, but they are a must for developing your overall strength.
When you begin your program, start slow, add weight to your exercises, incorporate different exercises, add more reps and sets as you progress through the program. This is called progressive overload. As you start getting closer to your season you should begin to incorporate training that is specific to your sport or event. That’s not to say you can’t do them earlier, you actually should, but limit it to once or twice a week. Another aspect of your training that you really need to focus on is injury prevention, so make sure to work on your imbalances, stretch and roll out on a daily basis, strengthening your core (your center) is one of the best ways to prevent injuries. The best ability in any sport is durability. To end it, I want to add that you should have your diet in check and sleep properly. Hope this helps in answering some of your questions.