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The Window of Opportunity – The Off Season

crossfit, weights, sports physio, coast sport
The winter sports season has well and truly passed. Now we have had that time to rest and recover, we need to start looking at offseason conditioning. The offseason is often undervalued and neglected which becomes concerning given its integral role in the athlete’s development.

It is near impossible to effectively develop muscle and strength in season due to the already high training loads with team training and weekly games. Attempting to do so actually provides the body with potentially excessive stimulus and increases the risk of injury. Therefore, the offseason provides the ultimate “window of opportunity” to develop our strength foundations as our loads are already naturally reduced (for more on training load – see our blog Training Load Management. . This in turn enables us to become fitter, faster and stronger.

So how should I start my offseason you may ask?

Simply start with the phenomenon of periodisation. This refers to the process of dividing the year/ offseason into training blocks to target specific attributes to in turn maximise performance. This often starts by utilising a phase of muscle hypertrophy (muscle growth) before building into strength work. As the offseason progresses you can then progress to power, speed and agility accordingly. This can be done by altering the exercises, sets, reps and rest periods required to achieve the desired goal.

Want to know more?

Check out the videos on our facebook or instagram pages as part of our new video series breaking down different exercises that you should be incorporating into your plan. For more guidance, book in to see one of our experienced practitioners today!

John Donnelly - Physiotherapist


The winter sports season has well and truly passed. Now we have had that time to rest and recover, we need to start looking at offseason conditioning. The offseason is often undervalued and neglected which becomes concerning given its integral role in the athlete’s development.