How do you recommend programming strength training for an athlete in the off-season?

Question

Matt Eiden · Answer

Something I would recommend for programming strength training in an athlete. For the offseason is to not just worry about the sets and Reps and how your programming that. But to focus on how you're executing the Reps in the sets that you're programming. So triphasic training was a game-changer for me years ago. Focusing on The Eccentric to start the first phase of workouts and then mixing in isometrics and progressing to more isometrics in my Training and then getting into concept, working explosive power, boats in the water, moving the weight but you can start with the first phase of your workouts day. One could be dead lifts where you do five seconds on the way down. So focus on the execution of each rep and you'll get way deeper into your tissue and build more strength than just doing a certain number of reps to the certain number of sets without focusing on how you doing it. So you can start with these Centrex, you could hold your go S on the way down on your push ups. You can even go longer if you want to start. You could do 5 or 10 seconds down on your chin ups, and if you can pull up, pull back up, great. If you can't, then just step back up and go back and focus on the center and then you can mix in pauses. So you can hold at the bottom of your push-up or your squat for 3 to 5 seconds and then drive back up out of it and saying, with your chin up, you hold your chin Over the Bar, you can hold halfway down on the mixing in eccentric. And isometrics should help you build strength in your sets and Reps a lot faster than just going through the Reps. And then once you get a real nice base of eccentric strength isometric mixed in as well, then you can get into moving heavier weight faster, and folks, the concept of body reps, but I think looking into triphasic training should help with your strength training for athletes in the offseason.

Dan Daly · Answer

Offseason strength training is a really great time to make some gains in the gym. So we can shift gears a little bit from sport specificity. We can get on a general, physical preparation plan. Let's work on some of the functional training deficit. So if there's something that doesn't work as well as it should, we can address those things. Let's get a little stronger, we might add some muscle mass mix things up a little bit, make it fun to increase compliance and just get some, get some buy-in but athletes can be lifting a little bit more. Often, they're gonna have more energy and focus, Stores that lift because they're not as focused on their sport but it's a good time to make some gains in the gym and set them up for good success. For when Sports specificity starts to ramp up again and they focus on lifting is going to take it back seat.

Gina Grain · Answer

How do you recommend programming strength training for an athlete in the offseason? The number one thing that I look at for an athlete when they begin their off season is getting them back to a healthy body because oftentimes whether they're an endurance athlete there look there there were doing a repetitive motion all season long or if they're in Combat Sports or contact. Sports are being bashed all season. So number one, That assessment to see where their week, where they are a tight and I call it cleaning out the cobwebs. So we kind of clean out the cobwebs and the first part of the offseason to make sure that their body is ready to train again. So from there, then we look at the periodization of their offseason to see when they are the competitive season ends is and then you know, follow the needs analysis to see what they need to work on in that offseason and period is from there. So, You know generally looking at his strength phase of power phase and then depending on the needs of their sport, looking at speed power, power endurance and and then working with the sport coach to Paradise through that offseason. Now, having said that some some some sports don't have a long offseason and or any offseason. So then we look at micro-cycles and trying to fit in these these these psychos when we can. So definitely the beginning of the offseason. Be doing a thorough assessment to make sure that they are ready to train and also getting a little bit of a mental break to it, to assist in mental freshness, moving on through the offseason.

Benjamin Kessel · Answer

How do you recommend programming strength training for an athlete in the offseason? So I primarily work with endurance athletes. So the offseason is where we actually make a lot of gains. So we're going to do a lot of high intensity heavy work and with a good amount of rest too. We're still keeping the split to two days a week for the most part because we're going to be swim, biking and running or whatever that sport is on the other days. However, we're going heavy enough that it's okay to compromise or skip some of the other workouts. This is one of the few times in the year where we can really push the strength and conditioning and put the other exercises in the back seat, especially anything that would be high intensity. So even if we're doing a punchy run and we have a really tough strength conditioning workout the day before, if you're sore the next day from that strength conditioning workout, we can push the punchy run to the next day and we can do an easier spin or something like that. We can get things around much easier in the offseason and get a lot more gains. So this is actually a really big time for strength and conditioning for endurance athletes.

Swimming

Strength

Triathlon

Photography

Track & Field

Nutrition

Physical Therapy

Running

Pets

Cycling

Podcasting

HealthCare

Musculoskeletal

Hockey

First Responders

Integrative Medicine

Chiropractic

Cross Country Skiing

Adaptive Sports

Climbing

Mental Health

Surfing

Tennis

Military

Mind Body

Scholars

Criminal Justice

Liquor

CrossFit

Golf

Soccer

Pickleball

Hunting

Public Speaking

Venture Capital

"How do you recommend programming strength training for an athlete in the off-season?"