Off Season

I've not had an 'on season' this year due to injuries and work commitments but I am still looking forward to an off season of doing some different things. Lifting heavy all year is a recipe for injuries, over training and a lack of enthusiasm. If you're having trouble deciding what to do whether your a Powerlifter, Strongman, Olympic Lifter or whatever here's some ideas to take into consideration.

Bodyweight Training
Chins, pushups, handstand presses, bodyweight squats etc...make them harder by adding weight or bands. Chins with a band attached to a dumbell on the floor and then re-attached to your lifting belt make the exercise more demanding and more enjoyable.
Try pushups but with your feet and hands on different surfaces like a stability ball, medicine balls or simply put your feet against the wall.
Handstand presses will improve your overhead press without putting more pressure on your lower back. Bodyweight squats are great for improving flexibility and for conditioning. If you do MMA or other martial arts try the old Lion's Den test and shoot for 500. I've done it so beware - you will be sore!

Dragging
A dragging sled is an excellent way to get in a full body workout with just one piece of kit.
Upper body - presses, flys, tricep extensions, delt raises, rows, curls, arm over arm etc
Lower Body -  forwards drag, backwards drag, forward push, sideways with straps, backwards with straps, sprinting, lunging etc
There are endless variations so be inventive and enjoy.

HIT
High Intensity Training is not the evil crap workout many make it out to be. Doing a HIT workout once per week can give you an excellent conditioning workout whilst  still having your hands on the iron. Here's an example...

W-up with 1 or 2 sets of each exercise
Squat -  1x15
Press - 1x8
Chins - 1x8
Bench - 1x12
Rows - 1x12
Dips - 1x10
Curls - 1x10
Farmer's Walk - 1x100ft or to fail

If it doesn't drop you after one circuit do the whole thing again!

Mike shows you how

Bodybuilding
No I haven't gone crazy. A little bodybuilding can do strength based athletes the world of good. Instead of pounding out sets of 1-5 up the reps, use some BB techniques, pump up your arms and feel the pain in a different way. Believe me, BB isn't easy and the pump, although a big joke to most of us, is damn right painful! If you've never tried pre-exhaustion then give it a try. How about drop sets? Dogg Crapp? Supersets? It's not all bad you know.

Dorian shows you how it's done

Yoga/Pilates
Maybe I have gone crazy now. Seriously though, the best thing I have ever done for my back was Pilates. I utilize elements of Yoga and Pilates when I stretch these days and you will gain a ton from going to decent class in either or both. Strength athletes are notorious for not stretching (me included) so lose the ego and try a class with your wife or girlfriend. If you're single there's usually some pretty hot ladies there as well!

Shaf shows us how

There's a  million other things you could try in the off season so don't just change your routine, try something  different altogether.

Nick

Comments

[Franz Snideman]

I really enjoyed your post about variety in training and giving your body a rest from the sports that we compete in. Very insightful and PRACTICAL!

[Nick McKinless]

Thanks Franz...I'm glad my writings are helping people in their training!

Nick