Off Season, altitude and attitude

Over the last month, I have noticed a recurring theme.

Several people have reported annoying injuries and tightness in recent weeks. This coincides with the return to school, the winter sports season, and a general increase in activity following a summer break.

The Importance of Rest

Taking time off isn't the main issue. It's the rapid change in activity levels that poses a problem. Rest and recuperation are vital. The demands on our time and energy can be overwhelming. Therefore, when we have the chance to step back and unwind, we should take it.

The Detraining Effect

I've never been a fan of the “grind” mentality. However, there is another side to consider: the detraining effect. Attributes like endurance, speed, muscle mass, and strength all decline when we don’t train. The rates of decline vary across these attributes, but you will notice a drop in performance after about four weeks. Some may see a decline in just two weeks, while others may take closer to six. Regardless, four weeks is a significant marker for noticeable changes.

You may also experience a decline in reaction time, coordination, and timing. Fortunately, these aspects tend to return quickly. However, strength, power, and endurance take longer to recover and require more effort.

The Good News

The good news is that everything comes back. It’s just a matter of how long it takes and how much work is needed to regain your previous levels of fitness.

I grew up training in martial arts, where we do not have a defined season. Competitions and events can occur at any time throughout the year. Most fighters aim to stay close to their fight condition, except during holidays.

We advise fighters to maintain their weight within 10% of their fighting weight. This is a loose guideline; the concept is more important than the exact number. We strive to be only a short peaking cycle away from being performance-ready, as we may not have a large window to prepare.

Constant Readiness

For security and use of force professionals, the situation is different. They need to be ready at a moment's notice, without any preparation. These individuals must maintain a constant state of readiness, similar to martial artists, but without the structured peaking programs.

The Off-Season

Recently, I have been working with field sports athletes. These athletes have defined seasons that can become intense. As the season progresses, players often break down due to accumulated mileage. In-season training is essential to mitigate inevitable fatigue and keep players competitive and off the physio table. Once the season ends, a well-deserved rest is crucial.

However, this rest should only last a few weeks, perhaps a month. After that, the off-season must begin.

Building a Strong Foundation

The off-season is where we build a strong foundation. It’s the time to develop strength, mobility, endurance, speed, and power to a higher baseline. It’s also the period to address any injuries or problem areas.

When the new season kicks off, athletes will have a greater reserve to draw upon as fatigue sets in. This preparation helps to delay the decline in attributes as the body tires, endures physical stress, and competes in extended tournaments.

An old friend of mine refers to this concept as “Glide Ratio.” An airplane can glide a certain distance forward for every meter it descends if the engines fail. The better the glide ratio, the smoother the aircraft can be flown to safety. The higher the aircraft flies, the further it will travel before it inevitably meets the ground.

Gaining Altitude

The off-season is about gaining altitude. It’s a simple concept but not necessarily easy to execute.

As always, feel free to hit reply and share your stories or questions for future discussions.

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