11 things I learned this Off-Season (part 1)
We refer to the months of May to August as the "Off Season".
This is the time when the majority of our advanced University and Pro athletes come home and expect to make yet another quantum leap in their physical development.
For them, the difference between a good offseason and an average one could be the difference between getting a pro contract or having to find another career.
As always, this Off-Season was as unique as any of the previous 11 that I have had the pleasure of coaching.
To celebrate Off-Season number 11, we have compiled 11 lessons that we have learned (in some cases re-learned) in terms of working with athletes.
Enjoy.
The best athletes tend to get up early and finish late.
All summer I found myself getting up a 5:25am to drive or ride my bike to the gym in order to run an intensive 1.5-hour session for the VS4 advanced training group. For every single athlete it was merely the first training session of several that they would participate in that day. Every single athlete in that group had, at a minimum, a university scholarship.
Recovery is going to find you sooner or later.
I have yet to meet that athlete who can train day after day, week after week, and never need to de-load their body (and mind). If an athlete is training intensely sooner or later, they are going to need some rest. The rest happens in one of two ways. The first way is to schedule some time off training centered around a natural break in training like a long weekend plus an off day on either end. This setup does wonders for the training process. The second way is for the athlete to crush themselves day in and day out until they get sick or get injured. Everyone is free to choose their method but remember...rest is going to find you one way or another.
Beware of riding two horses with one ass
In this day and age, we want everything and we want it yesterday. Leaner, stronger, faster, more stamina...all at this same time...and by the way, I only have 4 weeks! This is a recipe for failure. The body can only take so much stress at one time. In my experience training for massive improvements in all qualities leaves an athlete exhausted (see previous point above). My advice? Pick one primary focus and one secondary focus and ignore the rest. If you do that you may just find yourself leaner, stronger, faster with better stamina after about 12 weeks. Hint, choose Stronger for the primary focus.
Agility is more important than speed...yes, it's true
If you play a team sport than the ability to accelerate, decelerate and change directions could very well be more important than top speed. Don't believe me? I'll give you an example. Think of a basketball game. How many times per game you end up running at your very top end speed? Now compare that to how many changes of direction you make. Which number is bigger? Now consider your answer and tell me which do you think is more important (hint it's the ability to accelerate, decelerated and change direction). The other wonderful thing about agility is that everyone can improve it substantially (improving an athlete's speed substantially is much harder than improving an athlete's agility....agility trainability is much better).
Perform resistance exercises in many vectors and orbits for well-rounded strength
The old advice that all you need to do is deadlift, bench press and squat to be a strong and well-rounded and powerful athlete is old and poor advice. Now don't get me wrong, those exercises will work and make you stronger but just know if that's all you are doing you are leaving some major gains on the table. I mean what about power? What about the ability to decelerate? What about bullet proofing your body from injury prevention? Modern strength training includes all of the old school training and adds to it vectors and orbits that have the athletes producing force in an athletic way. For examples check out https://vimeo.com/538965720
Most athletes get lost with nutrition
There is so much conflicting information out there with regards to nutrition that is difficult to know what or who to listen to for advice. The basics of nutrition remain consistent no matter who you are. A balanced intake of the three major macro-nutrients (carbs, protein and fat) is a necessary starting point for all athletes. The trick is to find out the most effective plan for the individual.
The basic rules
Eliminate sugar (including fruit juices, sports drinks, HFCS, agave)
Replace sugar calories with healthy fats
Eliminate all synthetic additives, coloring and flavoring
Eat conventional - asparagus, avocado, onion, grapefruit, sweet potato, lettuce
Eat organic- apple, potatoes, peach, peppers, celery, all berries, spinach
Favor herb-based spices such as thyme, rosemary over powders
Eat protein with every meal
Enjoy your food
Be mindful when eating
Eat more after training (60-75% within 4 hours of training)
There is more but that's a good start.
In part 2 I will give you the final 5 things I learned this off season.