The off-season is the period between the post-competition and the next event, For bodybuilding and body enthusiasts, it is often referred to as a volume period, a time when you eat and exercise hard, regardless of muscle building or definition. For people who don't take part in competitions or are just looking for goals, the off-season is the time when you're outside of a normally eight-week training cycle.
Whatever it means for you, the off-season should really be seen as an improvement season. It's time to look at the areas where you may be neglected. For bodybuilders, the bulk phase of six to eight weeks after the competition is crucial for growth. During this time, the macronutrients must rise to rebuild stressed tissues and balance hormones.
For other athletes, the off-season enables technology to be improved by participating in camps, recreational activities, and individual training sessions. Overall, the off-season should be a continuation of your hard work – not a vacation from your preparation.
Time management out of season
Do not treat the off-season as a fixed time to meander or to move away from your obligations or routines. Take the time to go to a grocery store, exercise, prepare meals, work and sleep, but consider off-season to be an opportunity to practice your schedule or behavior patterns.
Keep up with the training time (no more than 60-90 minutes). If you need more than 120 minutes, you are idle. You are also playing a fight against cortisol if you do. Plan to eat a week in advance, but take one at a time. Concentrate more on your weaker body parts, lifts or skills and spend a day or two on your stronger areas.
Your schedule is not based on a specific development cycle and is less targeted. Nevertheless, these three key points keep you up to date to achieve your goals and prepare you for more demanding cycles.
Diversify your training portfolio
Trainers often instruct athletes not to try new things while preparing for competitions or during certain training cycles, This is a solid precaution to ensure the proper rest of the muscle tissue and to avoid unnecessary injuries.
However, this does not apply to the off-season. If you improve your body by removing things that do not show any reasonable use, new repetition, pace, and ROM schemes will come in handy here.
Muscle tissue is very adaptable and may need a new stimulus to get different results. For example, a male athlete planning a transition to bodybuilding may include more leg exercises. A fencer may spend more time doing footwork training, or a rugby player may involve more explosive deadlifts with bandwork.
Supplement at the optimal time
Given my history with additions, I recommend things carefully and more carefully to implement them in my planning. In the off-season, this is not an experimental all-rounder. Instead, it is a calculated approach to guided supplementation.
As a vegan athlete supplement, a protein powder supplement and a multivitamin supplement are sufficient. However, as athletes, we are vulnerable to buy-in if we take three stacks of mass gainers plus a highly stimulating pre-workout and other things that may not be necessary under certain circumstances.
In my off-season, I take fewer things to help my body recover from additives and instead focus on my meals. At the moment, creatine and a multivitamin are the staples for me and I quit creatine as soon as my preparation starts because my trainer doesn't think it is necessary.
Since the supplement industry is overcrowded, it's best to use the off-season to examine more closely which products are useful and which have to be discarded.
Preparing for the off-season is a win in the season
For some athletes, they have year-round sports. As I said, others don't. In the off-season as a fencer, my trainer Kornel Udvarheyli from NYU Fencing encouraged me to go to fencing clubs and practice. If possible, attend local meetings.
After returning to the season, our trainer asked us to release a card that we had filled out to show the times when we were competing against competitive fencing. In rugby, we often have internal team fights between our teams of 15 and 7, as instructed by our coach Russell Lamb from NYU Rugby.
As a bodybuilder, my off-season focuses on questioning my previous weight restrictions to increase size and improve the mind-muscle connection between trailing parts of the body.
Use these tips the next time you prepare for your off-season to optimize your efforts,