By this time of year, fall sports seasons are over and, especially for high school athletes, they will continue into another sport during the winter and spring athletic seasons. However, there are many others who begin to look forward towards next season. Next season will bring many opportunities. A chance at seeing some playing time, possibly a starting position, or maybe even a conference championship…these are all possibilities for next year.
Many players today realize that to see success, you have to prepare. As a result, most players today involve themselves in an off-season training program of some type. There are many ways to train in the off-season. Joining a school-based program, a gym, a program at a fitness studio, or even exercising in your own home are all methods of preparing for next year. It is important to remember, however, that just lifting some weights and going for an occasional run will most likely not produce the results you desire. The following list of guidelines will help you in planning your optimal off-season training program or in selecting a program to join:
Your program must be specific to you. Take into account what goals you have for yourself, but also any injuries that you are dealing with, whatever weaknesses you may have, and also your strengths. First and foremost, deal with any injuries that you may have and consult your doctor if necessary. For example, if you injured your shoulder during the season, it is far better to design your program to carefully strengthen it back up now rather than risk injuring it further by doing too much too soon. That would be foolish.
Remember, you are not a bodybuilder! There are going to be a lot of old-school people who will disagree with me on this point, but it is important to remember that you are not necessarily trying to be the best weight-lifter you can be… you are training to be the best player of your sport you can be! I understand that a lot of people want to “get stronger” or “bigger” during the off-season. However, muscle size without being explosively strong and quick isn’t your goal. Bodybuilders want to look good… you need to perform good. Plus, unbalanced muscle development… that is not focused on being strong through a full range of motion… will lead to injuries. Who cares if you can bench press a house if you can’t outrun your opponent or if you are sitting on the sideline with a pulled hamstring?
You have to incorporate stretching! If your program doesn’t include a proper, focused flexibility component, then you are doing yourself a disservice. We can argue for hours about what different studies show on stretching, but I am going to tell you this from a lot of experience: Being flexible allows you to be stronger, it allows you to be faster, and it will help you prevent many unnecessary injuries. Stretch often!
You need to focus as much on your nutrition as you do on your workouts. Without getting too specific here, just remember that you have to eat big to be strong and that garbage in equals garbage out. I highly suggest that you seek guidance on your nutrition program and then follow through with it… you will not regret it.
These four points are certainly not everything you need to think about when it comes to your off-season program, but whatever you choose to do, get started! Speed, agility and power… these are the essential traits of a successful athlete. Remember, these traits are developed in the off-season!
- Jason Minich is the Founder and Team Leader of Catalyst Fitness in Fort Wayne Indiana. Jason is also a Certified Personal Trainer and a two-time Honorable Mention All-American football player at the NAIA level. Catalyst Fitness has trained many successful athletes from grade-school to the professional level as well as international athletes. For more information on the services provided by Jason and his team of professionals, you may contact him at 260-399-3863.
