As the off-season sets in—except for those still battling through playoffs—many athletes begin their training at our facility with a period of active recovery. This crucial phase sets the tone for the upcoming months of conditioning. Drawing inspiration from renowned coach Ian King, we at Hardbody Athlete embrace the principle of training optimally, not maximally. This approach underscores the importance of training as hard as one should, not as hard as one can.
The Delicate Balance of Early Off-Season Training
The initial training block is a critical period that requires careful consideration. Many athletes are returning from a short break after a demanding season, which means their bodies are somewhat deconditioned. This makes them susceptible to delayed onset muscle soreness (DOMS), which often occurs due to a sudden increase in training intensity after a period of inactivity. The key is to ease into the training program to minimize DOMS, allowing for more consistent and frequent workouts, which are essential for building a solid foundation for the rest of the off-season.
Principles for Early Off-Season Training
- Unwind: The first few weeks should focus on addressing the muscular imbalances and postural adaptations from the season. For hockey players, this means counteracting the dominance of the anterior chain muscles. Using techniques like short to long isometrics, we focus on strengthening the antagonistic muscles (like the hamstrings and posterior shoulder girdle) while lengthening the anterior chain.
- Avoid Silver Bullets: Early off-season is not the time for fancy equipment or complex exercises (e.g., bands, chains, drop jumps). These tools are valuable but should be saved for later in the training cycle when athletes are better conditioned and can benefit from these advanced methods.
- Focus on the Big Two Acute Programming Variables (APVs):
- Exercise Selection: Opt for simple, effective exercises. Dumbbells are ideal for upper body workouts as they help in managing the orientation of the humeral head, offering a joint-friendly option. For lower body, exercises like goblet squats ensure engagement of the core and promote good posture.
- Tempo: Control the tempo of exercises to enhance tendon tolerance and achieve a creep effect in the tissues, where muscles are engaged and tendons are lengthened. This is particularly useful in developing durability and resilience in connective tissues.
Play the Guitar: Strength as a Skill
Just as the best guitarists master the basics and focus on skill acquisition, strength training should also be approached as a skill to be honed. In the early stages of off-season training, the aim should not be to exhaust but to enhance coordination, strength, and muscular endurance through well-structured workouts.
Implementing a Sustainable Training Program
The overarching goal of the initial off-season block is not to overwhelm athletes with high volumes or intensities of training but to progressively build their physical capabilities. This period should be about laying a robust foundation, focusing on long-term athletic development rather than short-term gains.
Conclusion
As we guide our athletes through the early off-season, we emphasize the importance of a thoughtful, measured approach to training. By focusing on unwinding, avoiding premature use of advanced training methods, and carefully selecting exercises and their tempo, we can help athletes build a solid base that will serve them throughout their competitive seasons. Remember, the off-season is an opportunity to build up, not burn out.