It's important to have a general plan to what you want to achieve and where you want to begin the next season. Having this plan will ensure you're able to remain on track even if you have setbacks and hurdles that result in you being unable to train.
The beginning of your offseason should focus on building overall strength, fitness, mobility and fixing any issues you noticed during the past season. The program should then focus on developing power and expressing all the extra strength you have gained during this offseason.
We recommend a structure where here each phase is completed for 4 weeks before progressing to the next stage. Here are 5 examples:
- 1x20 - a program we love for building overall strength. Using 15-20 exercises, for 1 set of 20 reps and aiming to go up by either 1kg or 1 rep each time you do the program.
- 1x15 - the same principle as the 1x20 program however aiming for 15 reps opposed to 20. This means the weight can be pushed a little higher and really test the strength.
- 30:30 circuits - this program includes 10 exercises completed in succession with 30 of work and 30 seconds of rest before going to the next exercise. 2 minutes rest between rounds and compete for 3 rounds in total. Once you can reach 15 reps with a certain weight for 3 rounds you increase the weight.
- 20:40 circuits - this program includes 6 exercises completed in succession with 20 seconds of work followed by 40 seconds of rest before changing exercises. 3-5 minutes rest between rounds and completed for 3-5 rounds in total. Once you can get 10 reps with a certain weight for each round you increase the weight.
- Power training - this program will focus on less total exercises but more on the power and intensity - of exercises. Pairing 1 upper body and 1 lower body power movements for 8 sets of 3 reps. Followed by upper and lower body supplementary movement for 3 sets of 5 reps and finishing with 2-3 accessory movements to address any weak spots.
Following this general structure along with incorporating plyometrics and light power movements into your warm ups will keep your body prepared for the high demands of your sport. Regular speed training a couple of times a week will help create resiliency within the muscles and tendons.
If you have any questions about structuring your offseason get in touch with us.
Matt Hucul
Strength Coach
Inner Athlete
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