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Everything You Need to Know About Off-Season Training




Everything You Need to Know About Off-Season Training


The off-season is a direct reflection of in-season, you either love it or you hate it. Regardless of your feelings in the offseason, it is absolutely necessary to put in work during this time to progress as an athlete. But what actually is the off-season, and what does it entail? Let’s take a look…


What is the Off-Season?

The off-season is all about making strength, mass and power gains in a bid to perform at your very best during the next in-season. It is also time to correct movement deficiencies or heal from injuries. It requires a lot of hard work, dedication, and consistency, but when done properly, athletes see some serious results. Most athletes will look to gain muscle mass during the offseason - meaning they will eat in a calorie surplus to help their bodies to build muscle and recover faster.


The Training Program

A typical training program will center around increasing an athlete’s maximum lifts. Workouts are generally longer than those when in-season, athletes will lift much heavier and train much harder to see progress.


Depending on goals, an athlete will spend a lot more time in the weight room. The primary focus will be building lean muscle mass, increasing movement efficiency and improving strength. This means that a lot of time is usually put into following a plan that develops overall body strength. Some lifts during this phase might include the deadlift, squat, and military press.


The Benefits

Off-season training is all about building a stronger foundation to make the athlete perform at their highest level during the in-season phase. By the end of the off season training cycle, athletes are usually much stronger and more importantly- able to sprint faster, throw harder, and jump higher than ever before.


Not only that, but weight training also benefits athletes in a lot of ways that low impact sports such as running and cycling don’t. Weight training helps to maintain bone density, raise metabolic rate and support the rehab exercises of those struggling with injuries to get them back to their very best.


The Rules

Off-season gym sessions should be carried out with the specific goal to build strength and mass - muscle doesn’t pack on overnight, so it’s important to stay consistent and push yourself to the very limits.


Make sure to switch between free weights and barbell work to cover every muscle possible, and keep track of your progress.

Completing 3 to 5 workouts per week is pretty standard for an athlete in the off-season who is looking to build muscle while taking the most time possible to recover.




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