Top 3 Things to Make Your Sports Season a Success
Athletes want to get compete on the highest level, get stronger and dominant their sport, doing whatever it takes. Great mentality to have for the majority of the year. During the offseason, training can be at it’s highest intensity, your body will be able to recover properly in your down time. In season, that’s another story! Practices and games and the “on the go mentality” increases stress on the body. Active recovery and proper nutrition needs to be a focus during the season. Here are the top 3 ways to get you there.
Sports Success Tip 1: Adjust Your Training intensity
Decrease your training volume! During the offseason many athletes are working out 5-6 times a week. This is usually the right balance between getting in as much performance work as possible, while still allowing your body to recover. Once the season starts with increased practices and game days you’re going to need to scale back on the amount of training you’re doing. Some different ways to adjust your training load can be to lower the intensity, limit heavy weights, reduce number of training days and increase recovery methods. Focus on bodyweight mobility and strength.
Sports Success Tip 2: Increase Recovery Methods
Keeping your body fresh is most important! This is the time your body needs to be performing at its peak. The last thing you want is to go out on the ice or field and feel tight, sluggish, and under perform. Consistently going out to play with tight muscles and your body moving in-efficiently can lead to potential injures that will bring your season to a halt. No matter how talented you are, if you are on the sidelines, it doesn’t matter. Increasing muscle releasing, stretching and mobilizing combined with efficient body movement training can greatly improve performance and reduce injury risk.
Sports Season Success Tip 3: Pre and Post Game Nutrition
Athletes have a Go-Go-Go mindset, Plan your food and drink! Food and water is the same as fuel for a car. If you have a Ferrari you can’t put regular gas in it. As an athlete you are a Ferrari. Away game trips do not give you an excuse to eat poorly. So make sure you make eating and hydration a priority. Carbs are your friend, give the body easy energy for the athlete. An in game electrolyte drink such Accelerade or bodyarmour can be beneficial in aiding endurance sports lasting over 1 hour 1/2 – 2 hours. Plenty of water, about 12-16 fl.oz per hour pre game. During the game have a mix between water an electrolyte carb drink. Post game drink 12-16 Fl.oz per pound lost, as well as, a protein, sugar, electrolyte combination to replenish lost fluids and nutrients and begin the rebuilding process. Then a meal an hour later.
Incorporate these 3 things into your in-season training and see a huge spike in your performance.
Written By:
NSCA-CPT, ACE-CPT
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