Common mistake athlete’s make over the summer
Most athletes think it is easy to gain weight, but talking about muscle weight that is different. They gain the opposite of muscle, fat. It’s not hard to do either. You’re just go to a couple barbecues or parties away from tipping the scales in a negative direction.
You must pay attention to your nutritional needs during the off-season as you did during the season. The same principle applies: eat junk, play like junk. And good luck burning it off before the season starts again.
Finding strength and conditioning programs from popular athletes
You won’t see your coach until next season, so what do many athletes like you do? Turn to the Internet to find “best workouts for off-season.” What is the first thing you click on? Fitness plans from your sports idols, of course! Many younger athletes do this in hopes of staying on tabs of their fitness goals.
This isn’t the best solution for off-season summer training as the plans are designed specifically for these athletes and their professional game. Trying to achieve the same results may lead to injury instead.
You aren’t playing as often in the summer, so you try to start strength training or lifting weights. The tendency is you’ll add more weight and lift more often. This is ends up being a negative response. Lifting too much weight during off-season can cause injury and muscle imbalances. Form is the key but that is not what we think most of the time when the energy and testosterone is pumping.
Athletes make the mistake of focusing too much on off-season summer training and not getting enough rest. Your skeletal muscles and your brain require rest and recovery to avoid injury. Your best game will arise from a rested and healthy body. Rest is good for recovery, strength, and mental focus (this can be #1).
8 options athlete’s can progress under off season
1. Get outside more
Be active in the summer. Spend time outside hiking, kayaking, running in 5 K’s (they are not as intense as a running regimen), and other summertime activities. As long as you remain active in the summer, you will keep your body moving and your blood pumping, making it easier to transition back to training when the season starts.
2. Drink more water
Stay hydrated in the summer. A dehydrated body is a body that cannot perform well. Hydration for athletes is essential, however, you don’t need as much water when you aren’t training and competing.
When you’re training, you need 17-20 ounces of water before you workout, 7 to 10 ounces every 10-20 minutes while active, and 8 ounces in the 30 minutes after exercising. Develop the habit of drinking plenty of water so you don’t become dehydrated when you start exercise and playing again.
3. Keep up with nutrition
Summer often means beer, bars, campfire foods, and plenty of parties with good food. It also means the best opportunity for adding fat not muscle to our body.
It is not a bad thing to increase skeletal/muscle mass. It is another thing to increase body fat. When you gain weight, your speed decreases, your endurance starts to hide, and the pressure on your bones increases. In addition, the weight you gained quickly takes twice as long to get loose it.
It’s okay to splurge during summer but it’s not okay to decrease with . Continue following a healthy diet. You need nutrient-dense foods that are under personal /sports based planning. Keep your calories, protein, carbs, and fats in check to keep the fat off your joints/body. It is a great option in our office for nutrition options under our Registered Dietitian’s. www.carusoptrd.com
4. Work on technique
You get better with practice, and over the summer, athletes have plenty of time to practice. Make the commitment to work on developing skills. If there is a shot you haven’t been able to take, a stroke you can’t quite perfect, or a pitch that you’d like to see go a little faster, work on it. Use technical drills to help you hone your craft, improve concentration, and remain disciplined in your sport. Dynamic balance exercise based on sport’s specific movements.
5. Spend time with teammates
During the season, you see your teammates often. Why not connect with them off the court and out of the pool, too? Reach out to your teammates to get to know them outside of the sport. The more things you do together, the stronger your bond will become.
Do I think you will all be friends all the time? No, not even, but it will help improve the relationship outside of your sport. This can translate to better communication and player awareness during a game or a competition.
6. Enhance range of motion and mobility
Mobility is important to improve muscle imbalances and ensure the body is working properly to perform optimally. Start incorporating Self Myofascial Release (SMR) techniques into your workout plan to improve mobility.
SMR should replace stretching in athletes and gym-goers to improve performance and mobility. Plus, it feels good. You can do SMR with a baseball, lacrosse ball, or a foam roller. One thing I want you to keep in mind, however, is that any stretching or SMR strategy must be done with purpose. Any direct questions please call the clinic @ www.carusoptrd.com
7. Increase lean muscle
Over the summer, athletes can work on increasing lean muscle. Doing so requires a commitment to eating lean and nutritious food and following a strength training regimen. Suggestions for increasing lean muscle include eating a lean diet, lifting heavier weights, doing targeted isolation exercises, and taking supplements.
First, you need to understand that what you read on a bodybuilding website is not the best advice for you as an athlete with specific needs and injury concerns. Second, don’t take supplements without talking to your physician, registered nutrition, and/or physical therapist with sports nutrition experience. Remember, if the supplement or compound is not on an approved list, you risk expulsion or suspension.
8. Work on endurance and agility
Athletes can improve endurance and agility in the summer. Sure, you may not have to work on the craft as often, but you do need to get faster and perform longer.
You can improve endurance and agility through drills, heat training, increased cardiovascular activities, and goal setting. Increase your sessions, switch up your routines, and start measuring improvements every time you work out,
Caruso Physical Therapy and Nutrition, LLC
1278 Yardville Allentown Rd. Suite 3
Allentown, NJ 08501