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Off Season Training ANYONE Can Be Blazingly Fast

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Workout. conditioning plan. Not only will it
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Before moving on to the hundreds of athletes. You can be

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components of off season training,
Body Composition it�s important to define this phase
of the periodized annual training
Circuit Training
plan. In one model of periodization, the off season is sometimes referred to as
Endurance Training the period between the end of the in-season and about 6 weeks prior to the
start of the next competitive year. The pre-season is the 6 weeks prior to the
Exercise Physiology
new competitive in-season (1,2). A sample annual year may look as follows:
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Flexibility Training

Plyometric Training

Speed Training
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Sports Supplements However, another more simplistic model of periodization labels the 4 weeks or FREE GUIDE
Strength Training
so after the in-season as off season training or transition phase and the rest of
the time up until the new competitive season as the pre-season (3). A sample
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 the time up until the new competitive season as the pre-season (3). A sample 100% FREE E-BOOK FOR EVERY
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In the first example above, off season training would consist of a transition or Click here for details or get it below
Boxing Training recovery period and preparatory work. In the second example, the off season
Cricket Training training phase is simply the transition phase. In practise, there would be little
or no difference in the training plan between these two models � it is only the
Cycling Training way in which the phases of the season are labelled.
Football Training For the remainder of this article and the sample off season program that
Golf Training follows "off season training" refers only to the transition or recovery phase as
in the second model of periodization above. In this context off season training is
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When the training stimulus is removed, physiological adaptations begin to
Marathon Training reverse back to pre-training levels (4,5,6). This effect is known as detraining.
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Rowing Training
volume and intensity right throughout the transition phase. This can quickly lead
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Soccer Training
be used to allow active recovery while preserving a base level of fitness. As
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Swimming Training
(3), the athlete can be refreshed without losing most or his or her level of
Tennis Training It's crucial that you
conditioning.
Triathlon Training
can trust the content
Regeneration Following the Competitive Season on this website. So if
Volleyball Training By it's very nature, sport places unequal loads on different parts of the body. you'd like to read a
One leg or arm is used more than the other. Agonists (like the quadriceps) are bit more about me,
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stressed to a greater extent than antagonists (such as the hamstrings). And and my credentials...

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smaller, but very important stabilizing muscles are neglected while large you can do that here...
muscle groups grow stronger and more powerful.

A good off season training program will address these imbalances helping to
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prevent both acute and longer term chronic injuries. What aspects of fitness
should be incorporated into this transitional phase?

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Cardiovascular Training
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The aim here is maintain aerobic fitness with light, enjoyable cardiovascular
workouts. This is an ideal time to try a different type of exercise or sport that
you wouldn't usually have the chance to.

Try to avoid the form of exercise you perform competitively in. For example, if
you swim competitively try running, playing badminton or cycling outdoors for
example. If your sport is football, hockey or soccer, avoid continuous running
and opt for cycling, rowing or a game that involves different movement
patterns such as tennis.

Aim for 2-3 sessions of 20-40 minutes per week at 60-70% maximum heart
rate.

The goal is not to reach a point of significant overload. Rather, on a scale of 1

to 10 (1 being very, very light activity, 10 being an all-out exertion) aim for a
level 6 or 7.

Resistance Training
Some athletes may benefit from a complete break from resistance training
often called an unloading week. This is particularly the case for athletes such
as rugby and football players who spend a great deal of time lifting heavy
weights.

Whether this unloading week is incorporated into the off season traiing period
or not, strength training should focus on compensation work involving muscle
groups that receive little attention during the preparatory and competitive
phases (3).

Resistance sessions during off-season training must also be relatively light

intensity - 50% of 1-RM and 2-3 sessions per week is ample. The use of
stability ball exercise and resistance band exercises can help to target specific
stabilizer muscle groups.

Flexibility Training
Plenty of stretching can help to alleviate stiffness associated with an intense
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 trainng period. Static stretching exercises should be completed daily if possible.
It may also be worth considering incorporating self myofascial release
exercises to regenerate muscles and connective tissue if these are not already
employed.

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Sample Off Season Resistance Training Program

Sets: 2-3
Reps:12-15
Weight:50% 1RM

Push Up with Stability Ball and Medicine Ball

1. Start by placing your hands on a balance board and your feet on top of a
stability ball.
2. Move into a plank position and maintain your balance by extending your
arms.
3. Proceed to bend your elbows while maintaining your balance until your
elbows are bent to about 90 degrees.
4. Extend your elbows until you reach full extension.
5. Keep your abs drawn in tight to maintain good technique.

Reverse Crunch with Stability Ball

1. Start position: Lie with back on floor with hips flexed at 90� and feet in air.
Place a ball between your legs and squeeze with your lower legs.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor.3.
Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the
exercise.

One Leg Squat

1. Stand with feet hip width apart with knees slightly bent and toes pointing
forward holding weight plates.
2. Start position: Lift one foot off ground and extend leg forward. Extend arms
forward at hip level.

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 3. Lower body by flexing at the hips and knees. Upper body can flex forward at
the hips slightly (~5�) during movement. Be sure to "sit back" so that knees
stay over the feet.
4. Once thigh is slightly above parallel (as shown) return to start position.
5. Remember to keep head and back straight in a neutral position -
hyperextension or flexion may cause injury. Keep weight over the middle of
foot and heel, not the toes. Keep abdominals tight throughout exercise by
drawing stomach in toward spine.

Trunk Rotations with Toning Bar

1. Balance yourself using your knees on the ball and the toning bar placed on
your shoulders.
2. Keeping your trunk in an upright posture rotate your shoulders to each side.
3. Repeat for the prescribed number of repetitions.

Bent Over Row with Stability Ball

1. Lie face down on a stability ball so that the ball is under your lower
abdomen.
2. Holding two dumbbells row them up towards your shoulders keeping your
elbows out wide and back staying flat.
3. Remember to pinch your shoulder blades together as you row and keep your
upper body stable.

Back Extension on Ball

1. Lie face down on stability ball with knees and feet on floor.
2. Stability ball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position.
5. To increase intensity, position ball down towards hips, feet wide with knees
off floor. Hands may be placed behind head and overhead to further increase
resistance. To increase stability, place feet against wall or stationary object.

Lunge Crossover with Medicine Ball

1. Stand with feet hip width apart. Take left leg and step back approximately 2
feet standing on the ball of the foot.
2. Start position: Feet should be positioned at a staggered stance with head and
back erect and straight in a neutral position. Hold medicine ball in front of your
chest.
3. Lower body by bending at hip and knee until thigh is parallel to floor. Body
should follow a straight line down towards the floor. As you are lunging reach to
one side of the leg with the ball.
4. Return to start position and repeat by reaching to the opposite side with the

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 ball. Alternate or switch to other leg after prescribed reps.

Rear Deltoid Raise on Stability Ball

1. Begin by stabilizing yourself on top the ball using your lower leg.
2. Start position: Hold DB in each hand with neutral grip (palms facing each
other) and let arms straight down (perpendicular to floor). Lean forward
slightly.
3. With elbows slightly bent and facing the ceiling, raise DB's to shoulder level
in semi-circular motion and squeeze shoulder blades together at top of
movement.
4. Return to start position.
5. Remember to keep head in a neutral position.

Side Kick with Balance Disc

1. Lie on side with body aligned and balance disc under waist. Place top hand on
hip. Inhale. With bottom leg slightly bent and resting on floor, exhale and
extend top leg forward until knee and foot are aligned with hip.
2. Inhale as you bend top leg, then exhale as you extend it toward ceiling.
3. Maintain neutral posture as leg moves.
4. Perform the prescribed repetitions and repeat with the other side.

External Rotation with Toning Bar

1. Lie on side opposite of working arm.
2. Start position: Grasp toning bar and flex elbow at 90� keeping elbow in at
side. Forearm should be slightly below parallel to floor.
3. Rotate arm outward keeping elbow at 90�.4. Return to start position.
5. Remember to keep elbow firmly secured to side. You may put a rolled towel
between the elbow and side to facilitate rotation and secure form.
6. Repeat with the other side.

Click here for the images of these exercises

Sample Off Season Training Phase

Off Season Training Schedule

Functional strength, core training,

MON
stability exercises.Swimming 20 mins

TUE Rest
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 Badminton, tennis, squash etc. 30-60
WED
mins

THU Rest

Functional strength, core training,

FRI stability exercises. Cross trainer 20
mins

SAT Rest

SUN Rest

ANYONE Can Be Blazingly Fast - Would You Like To

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It's not just about genetics...

The right training system can turn slow athletes into

quick ones..

And there is no better speed training system

available than "Complete Speed Training"...

It's transformed the performance of hundreds of

athletes. You can be next...

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References
1) Garhammer J. Periodization of strength training for athletes. Track Tech. 1979 73:2398-2399
2) Stone MH, O�Bryant HS, Gahammer J, McMillan J, Rozenek R. A theoretical model of strength
training. NSCA J. 1982 4(4):36-40
3) Bompa TO, Periodization training for sports. 1999. Champaign, IL: Human Kinetics
4) Drinkwater BL, Horvath SM. Detraining effects on young women. Med Sci Sports. 1972 4:91-95
5) Ehsani AA, Hagberg JM, Hickson RC. Rapid changes in left ventricular dimensions and mass in

response to physical conditioning and deconditioning. Am J Cardiol. 1978 Jul;42(1):52-6

6) Klausen K, Andersen LB, Pelle I. Adaptive changes in work capacity, skeletal muscle capillarization
and enzyme levels during training and detraining. Acta Physiol Scand. 1981 Sep;113(1):9-16

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