A Post Season Training Program: What To Do Prior to Beginning The Off Season Program

The season is over and you most likely will need a rest. In my experience there are two types of athletes that defy this notion; an athlete whose team or personal performance was poor and because of this wants to start the off-season program immediately; an athlete whose team or personal performance was outstanding and because of this wants to start the off-season program immediately. Fortunately, science helps educate us on the benefits of taking time off at the end of the season. Two to four weeks of rest after the last game of the season allows both physical and mental recuperation. Injuries can heal, body's can restore themselves back to normal states and the mind gets a welcome rest from the pressures of performing at the highest levels. However, science has also proven that complete rest is not nearly as beneficial as active rest. Performing low intensity, low volume activity, which is what active rest is, seems to restore and heal the body much better than doing nothing at all. This also can include low intensity games and conditioning. The theory rests on the idea that the low intensity of the activities lessens the mental strain, positively affects the nervous system, helps the muscles to recover faster and better prepares the athlete for the off-season training.

I have listed a program that attacks the whole body and at the same time is a limited menu with few training days. The weights used will have to be light due to the rest period in between sets. Even so, select a weight that is between 30%-50% of your best one repetition maximum. For those exercises that you have not tested a maximum for, you will have to determine your weight based on the poundage's you have used during regular workouts.

Even though you will pay close attention to your lifting techniques, the intensity level should make this workout a "no brainer", with a little bit of sweat. Good luck and enjoy the off-season!

Program to be performed 2-3 times per week:
1. Clean Pulls 3x5, 20-second rest interval
2. Back Squats 5x5 20-second rest interval
3. Bench Press 4x5 30-second rest interval
4. Seated Rows 5x5 30-second rest interval
5. Dumbbell lateral raise 3x10 30-second rest interval
6. Barbell curls 3x8 30-second rest interval
7. Triceps pushdowns 4x8 30-second rest interval
8. 20 minutes of cardiovascular work

Estimated time of workout: 50 minutes
**A proper warm-up and flexibility program should be performed before exercising.