It’s almost summer in Australia, a perfect time to sweat out and allow performance to reach its peak in one’s chosen athletic prowess. It is going to be a advantage for gyms and personal trainers once again as many Aussies will be pouring into their facilities to start their workout over; only to find themselves sore a day after. It so happens that many of these people tend to go overboard the moment they are back in training without even doing anything during off-season, sometimes leading huge claims on their power and speed trainer insurance Australia policies.
This common mistake should be addressed appropriately though. The off-season is usually the time to allow recovery for the body from all the rigors of strenuous workouts. It is, however, not the time to stop. While some professional trainers see this as a time for healing allowing some leeway for their wards to languidly rest on their successes, plans must also be made on refocusing their energy on how to tackle their workout deficiencies to allow peaking their performance at a later time. To get you started, here’s a sample off-season training program prior to the summer begins.
Cross Training (Light, 3 to 4 weeks)
Taking some time off from the usual rigors of game-focused training to do cross training will help put stress fractures at bay. This is the perfect moment to tap on muscles not usually used during athletic performance. Aside from reducing risk of overuse injuries, cross training will help give breathing room for frequently used muscles and build new ones. Soccer, tennis and baseball players can relax while working out other muscles by swimming, for instance. Long distance runners and personal trainers can do swimming, too, as well as pole dancing or yoga to refocus their energy centre. Doing so will allow your body to heal without letting go of an active lifestyle.
Strength and Endurance (Light, 4 to 8 weeks)
After light cross training for 3 to 4 weeks, now is the time to move back to your usual training program. The key is to keep repetitions high aiming for muscular endurance. Try lifting at least 60 percent max with at least 12 reps. Do deadlifts, bench presses, squats, snatches and the works. This will help put emphasis on large muscle groups giving them more endurance and flexibility.
Pre-Season Transition Workout
As soon as off-season ends, transition to your routine with preseason training focused on strength and speed. This is of highest importance as this will give breathing room for muscles without losing a wink eye on your lifestyle. Get into the groove of doing at least 80 percent of your max lifting prowess at low reps. These efforts will help build-up strength and endurance in athletes and personal trainers during off-season allowing them to peak as the new season starts.