By Brian Housle, M.S., M.Ed.
Duke University Diet and Fitness Center
As the school year comes to a close for high school and college athletes it’s time to plan ahead for the upcoming competitive season. The spring and summer are a great time to look at the ‘big picture’ and implement a plan to start next season at your personal best. In scientific circles, it is called “periodization.” In reality, it just means change it up to allow your body to recover.
Remember that even if you don’t feel like you have injuries that are painful or have limited your production, a long season causes wear and tear on muscles and joints. The spring and summer seasons are a good time to allow the body to heal. If you feel there are some specific injuries, get them diagnosed by a physician and start to address them with treatment or rehabilitation. If there aren’t any specific injuries to target, still plan on resting the overall body and mind.
Start by taking time off from competition in your particular sport. Many athletes try to maintain their competitive edge by playing their sport year-round to sharpen their skills, but this offseason try participating in other sports that use different kinesthetic movements. The idea is to strengthen other joints and muscles (cross-training) while resting the muscles that get the most use. Implement a training regimen that focuses on overall conditioning, add more speed and interval work for cardiovascular improvement as well as some flexibility and stretching to develop a healthier body that is less prone to injury.
During the competitive season, it is tough to really train at maximum levels because games require athletes remain fresh and well rested. During the spring and summer seasons, with no competition, you should be able to peak in the weight room. Being stronger improves power and performance, and helps to reduce the risk of injury. For greater success breakdown the movements involved in your sport, and try to train in ways that are relevant. For example, discus throwers use plenty of rotational power, which requires hip drive and speed. Focusing on those movements and muscle groups will maximize performance, your goal should be to improve speed, power and torque through specific training methods that require ‘game-like’ movements.
Some activities are good for maintenance. Try certain activities that aren’t stressful on the joints and muscles such as swimming or bicycling. The offseason is also a great time to implement nutritional planning. Eating right will get you in shape and add a foundation of fuel to carry your body through the competitive season. Working with a registered dietician or nutritionist will be a great start as you add greater intensity to your gym workouts.
The main goal of any athlete during the offseason is to be rested, stronger, fitter and ready to take on the challenge of the competitive season ahead. By investing in your summer workouts and laying the groundwork for better conditioning, good nutrition, rest and mental preparation an athlete can focus on the skills that will result in competitive success specific to their sport.