Off Season – Do we need one?
by Coach Brandon
In short, yes we do need an off season.
As the comp season for 2017 is winding down and many lifters already looking to plan out what comps to do for 2018. I see many lifters neglecting the importance of an actual off season and just want to get back straight into heavy lifting. (Yes everyone loves hitting triples but volume has its place too.)
Why is it important to have an off season? Just like in any sport having an offseason is vitally important not just to give the body an opportunity to heal, but to allow your head some quality R&R from the mental/emotional stress that comes along with it. The day in day out continual focus on prep meets takes its toll.
Here are my off-season training protocols.
So, let’s say you’ve just come off a meet prep, it’s your second or third this year, the body is a bit sore and worn out. What do you do??
1 – Take a break!
After comp, your focus shouldn’t be when the next comp is, take 1 week off from lifting, give the little niggles and injuries the opportunity to heal, eat good quality food and allow for your body to rest, it’s not hard, give it what it needs and listen to your body.
2 – Ok, now it’s time to get off your ass!
For the next week, I allow my athletes to do whatever the f*&k they want. With only one rule, no heavy lifting. Get back into the gym and do what you feel is fun and right at the time, if you want train arms 3 days per week (I don’t know why you wouldn’t anyway) but go for it. Enjoy the freedom of not having to hit numbers!
3 – Assess and Address.
Sit down and write out what went right and what went wrong in your last prep and on comp day. Watch videos of your lifts from the day and identify weaknesses but also highlight the strong points from your prep and comp day. It is easy to focus on the shit and miss what went incredibly well for us.
4 – Foundation Building.
Now start building a little more structure around your training, focus should be about building a strong base. Skill practise on the big three lifts to create efficient movement patterns, with volume work with 2-4 accessories to bring up weakness.
Ps Conditioning won’t hurt you, through in some conditioning to improve overall work capacity, you’ll thank yourself when you come back to comp prep.
5 – Training Cycles.
Vary your training around 4-8 week blocks of hypertrophy volume based work and strength programs. Each one building into the next one before a mock testing day before your next comp prep begins.
The main thing is to listen to what your body is trying to tell you post comp. If it needs rest give it, if needs more quality food, give it! If your head is saying take time off cause you’ve neglected to do things for yourself or loved ones, then give it!
For more information please don’t hesitate to message us or get in contact with us today.
