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Creating a Year-Round Training ProgramFor athletes and trainers that work with athletes

By Corey Schaffer

+For athletes and trainers of athletes alike

A question I get a lot from athletes is “what should I be doing during the off season”

There’s never an exact answer to that questions because it all depends on what the athlete’s fitness level is and what sport he or she plays

Most younger athletes only barely care about what to do during the off season and don’t care at all about what they should be doing just before the season and during the season. It is the trainer’s job to correct that.

+Your job as a trainer

Be sure to answer all your athlete’s questions to the best of your ability

Always test the athlete prior to training for fitness level and ask what their goals for the next season should be

Always demand perfect form in every exercise. Poor form leads to poor posture which leads to poor performance

+Your job as an athlete

The most important role of the athlete is to listen to the trainer. The trainer knows best.

The athlete should try to be as clear as they can with their goals. If they don’t know what they want out of the program they won’t gain anything

The athlete should also adhere to dieting tips given by the trainer. Many times its easy for an athlete not to change their diet during the offseason and gain unwanted weight.

+Analyze the sport considering the following

What is the length of time the sport or activity is performed?

What is the total time the athlete is actually moving during the sport?

Of the time they are active, what is the level of intensity? Is it all out, is it mostly sprinting with some jogging, is there significant time spent walking?

What is the recovery time between bouts of activity?

+Different sports different componentsFootball requires short explosive bursts followed by long periods of rest

Soccer requires long periods of running with short bursts intermixed

+Designing the program

It is important that we design the year-round program around what we believe the sport requires and what the athlete’s goals are for next season For baseball players I would focus less on long distance

cardiovascular endurance and more on explosive bursts, agility, and hand-eye coordination

For basketball players I would incorporate high intensity training for long periods of time and explosive jumping and changing of direction

+The right program will result in peak performance

+Recovery Phase of Off-Season

Beneficial exercises Yoga and Pilates improve

flexibility and are low impact Aerobic training should be

limited to 3 workouts/week at 60-75% of heart rate reserve for 15-20 minutes

Lasts about 3 months once season ends

The focus is to actively recover from injuries and intense training, while maintaining current fitness

Flexibility is essential during this phase to get all joints back to full range of motion and to correct muscle imbalances

Prevention of weight gain is also important. Many times it is easy for an athlete to gain unnecessary weight during the off season because of less training and eating the same as during the season

Resistance training Should focus on improving

muscle imbalances, and core stability

Shoul only take place 1-2 times/week

+It’s Impossible to perform at your best with nagging injuries

Injuries distract

from winning!

+Why not just stop training during off-season?

By the time the season is over, most athletes are burnt out physically and mentally. Many times they’ll want to rest and do no work at all. Although understandable, this should not be an option. Trainers should focus on recovery instead of rest because: Detraining occurs very quickly

Within 2 weeks of stopping exercise the muscles start to atrophy and cardiovascular fitness declines rapidly

Recovery from injuries and overuse occurs quicker when we stay active than when we become passive

+There is such a thing as too much rest

I’m beat!

I should have

listened

+Conditioning Phase of Off-Season

Maximize Vo2 max Aerobic workouts should

take place 5 times/week at 70-85% of heart rate reserve for 20-45 minutes

Running should be limited to 3 times/week.

Remaining two workouts should consists of non weight bearing aerobic exercise (swimming, cycling, elliptical, or stair master)

Maximize strength Slowly progress through

weights used. Begin with 4-6 sets of 8-12 reps at 75-85% 1RM with 90 seconds of rest in between.

Once baseline strength is achieved power lifting and plyometrics should be introduced focusing on proper technique

Finally speed training takes place

+Now comes the hard work

+In-Season Conditioning

Focuses on maintenance of fitness level.

Cardiovascular, speed, agility, flexibility, and strength should come from practice and drills only depending on intensity of practice. If intensity is not satisfactory the athlete may want to

perform resistance training 1-2 times/week to maintain strength and focus on core, shoulder girdle and rotator cuff

Through practice and games skill development, teamwork, and strategies will be gained.

+This is where the hard work pays off

Stay down Jay Cutler!

+What if the athlete plays two sports back to back?

Avoid additional training during the season Practice should be enough

Increase recovery phase when seasons are over

Lower intensities during off-season

Less weight bearing exercises

Perform low impact plyometrics in place of high impact This allows joints to remain under low stress

+Two sport athletes need to focus on recovery and injury prevention