149 Competitor's Guide to the Offseason

Send us Fan MailMost competitors know they need an offseason, but what does that really mean?In this episode, I cover the process I follow with my athletes every offseason.Key Takeaways:Most people show up to fitness sport with a variety of training ages. If you have <4 years of experience anywhere, bring that area up to speed.From there, offseason training should allow you to stay consistent year after year. The things that kick people out of the cycle of training and competing are:Orthopedic issuesHPA Axis dysfunction —> health degradationUsually that means the off-season will look like training stuff with longer development timelines, longer residuals, and later peak biological ages:aerobic endurancehypertrophy and basic strengthgymnastic strength and movement efficiencyOffseason training usually also involves:More easy trainingMore cyclical work (machines)Less dynamic eccentrics (fewer sport-specific movements)More isometrics (holds, carries, knee prep)Less competing (~4 times a year is good)In the rest of the episode, we cover:Evaluation of the SportMovement AnalysisMWGMovement PatternsEquipment SelectionPhysiological AnalysisIntensity DomainsDose-ResponseReview workouts and resultsWhere did the separation occur?What limited you at that point in the workout?Review preparationIf you had another 6 months to prepare for this comp, what would you make sure to do in training?How did your previous cycle of training prepare you for this comp?Assessment of the AthleteKey physical characteristicsKey performance characteristicsLong Term Athletic DevelopmentTraining AgeCharacteristics with Long Development and Residual Timelines, late peak biological agesExtensive to intensive trainingPre-requisites to performanceWhenever you're ready, there are 4 ways I can help you:​Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness, hybrid and tactical athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength, gymnastics, conditioning and competitive fitness.​Programming Mentor Meeting: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting: For in-person coaches who want to learn how to get online clients.