1. + Creating a Year-Round Training Program For athletes and trainers that work with athletes By Corey Schaffer

2. + For athletes and trainers of athletes alike A question I get a lot from athletes is what should I be doing during the off season Theres never an exact answer to that questions because it all depends on what the athletes fitness level is and what sport he or she plays Most younger athletes only barely care about what to do during the off season and dont care at all about what they should be doing just before the season and during the season. It is the trainers job to correct that.

3. + Your job as a trainer Be sure to answer all your athletes questions to the best of your ability Always test the athlete prior to training for fitness level and ask what their goals for the next season should be Always demand perfect form in every exercise. Poor form leads to poor posture which leads to poor performance

4. + Your job as an athlete The most important role of the athlete is to listen to the trainer. The trainer knows best. The athlete should try to be as clear as they can with their goals. If they dont know what they want out of the program they wont gain anything The athlete should also adhere to dieting tips given by the trainer. Many times its easy for an athlete not to change their diet during the offseason and gain unwanted weight.

5. + Analyze the sport considering the following What is the length of time the sport or activity is performed? What is the total time the athlete is actually moving during the sport? Of the time they are active, what is the level of intensity? Is it all out, is it mostly sprinting with some jogging, is there significant time spent walking? What is the recovery time between bouts of activity?

7. + Different sports different components Football requires short explosive bursts followed by long periods of rest Soccer requires long periods of running with short bursts intermixed

8. + Designing the program It is important that we design the year-round program around what we believe the sport requires and what the athletes goals are for next season For baseball players I would focus less on long distance cardiovascular endurance and more on explosive bursts, agility, and hand-eye coordination For basketball players I would incorporate high intensity training for long periods of time and explosive jumping and changing of direction

9. + The right program will result in peak performance

10. + Recovery Phase of Off-Season Beneficial exercises Yoga and Pilates improve flexibility and are low impact Aerobic training should be limited to 3 workouts/week at 60-75% of heart rate reserve for 15-20 minutes Lasts about 3 months once season ends The focus is to actively recover from injuries and intense training, while maintaining current fitness Flexibility is essential during this phase to get all joints back to full range of motion and to correct muscle imbalances Prevention of weight gain is also important. Many times it is easy for an athlete to gain unnecessary weight during the off season because of less training and eating the same as during the season Resistance training Should focus on improving muscle imbalances, and core stability Shoul only take place 1-2 times/week

11. + Its Impossible to perform at your best with nagging injuries Injuries distract from winning!

12. + Why not just stop training during off-season? By the time the season is over, most athletes are burnt out physically and mentally. Many times theyll want to rest and do no work at all. Although understandable, this should not be an option. Trainers should focus on recovery instead of rest because: Detraining occurs very quickly Within 2 weeks of stopping exercise the muscles start to atrophy and cardiovascular fitness declines rapidly Recovery from injuries and overuse occurs quicker when we stay active than when we become passive

13. + There is such a thing as too much rest Im beat! I should have listened

14. + Conditioning Phase of Off-Season Maximize Vo2 max Aerobic workouts should take place 5 times/week at 70-85% of heart rate reserve for 20-45 minutes Running should be limited to 3 times/week. Remaining two workouts should consists of non weight bearing aerobic exercise (swimming, cycling, elliptical, or stair master) Maximize strength Slowly progress through weights used. Begin with 4-6 sets of 8-12 reps at 75-85% 1RM with 90 seconds of rest in between. Once baseline strength is achieved power lifting and plyometrics should be introduced focusing on proper technique Finally speed training takes place

15. + Now comes the hard work

16. + In-Season Conditioning Focuses on maintenance of fitness level. Cardiovascular, speed, agility, flexibility, and strength should come from practice and drills only depending on intensity of practice. If intensity is not satisfactory the athlete may want to perform resistance training 1-2 times/week to maintain strength and focus on core, shoulder girdle and rotator cuff Through practice and games skill development, teamwork, and strategies will be gained.

17. + This is where the hard work pays off Stay down Jay Cutler!

18. + What if the athlete plays two sports back to back? Avoid additional training during the season Practice should be enough Increase recovery phase when seasons are over Lower intensities during off-season Less weight bearing exercises Perform low impact plyometrics in place of high impact This allows joints to remain under low stress

19. + Two sport athletes need to focus on recovery and injury prevention