Attacking the off season

The off-season for weight class athletes is just as important and in some cases more important than in season when it comes to making weight. Too often do I see and hear about athletes packing on the unnecessary weight right after their competition season ends without much regard to how it may affect the upcoming seasons performance.

Now I know that this message may be late to truly help some of the high school and college wrestlers, but these athletes and those that have varying competition schedules would benefit from a sound approach to the offseason regardless. There are three steps to attacking the off-season and when done correctly, will position you as the athlete to start the season off ready to perform.

Step one is to take some time off. I know that for most athletes, the season has ended in a way that leaves you hungry for more. It is important to take the time to step away from your sport, from the intensity and find a way to channel those emotions into a long term positive outcome, rather than just a grinder of an off-season. The intensity of the season can only last so long, staying in a constant state of that intensity is a recipe for burnout and that is something we should all strive to avoid.

Step two is to reflect. A competitive season can feel like a whirlwind and can be hard to really soak it all in when you're in the middle of it. Taking a step back and taking note on how prepared for the season you were, how well you executed your plan and , most importantly asking yourself the hard questions on where you can improve. I have found that taking the time to reflect personally on these points, writing some notes down and then speaking to a coach or mentor to receive honest feedback is one of the greatest ways to find ways to improve. The important piece of this is to make sure you are honest with yourself while also staying neutral and constructive.

Step three is arguably the most important. Setting new goals, both for the immediate off-season and the upcoming season is vital to a well planned approach. Imagine setting on a cross country road trip to visit your great aunt but you forgot to ask her where she lives and you didn't tell her when you would arrive. Sounds like a recipe for disaster...right? Running through an off-season as a weight class athlete with no clear goals is not much different than taking off to your great aunts house. The important thing to remember when goal setting is to make these goals specific and with a timetable. It is one thing to say "I will gain some mass and move up a weight class" But it is much more powerful to say "I will gain five pounds of mass by august and be prepared to move up a weight class".

Finally, the most important portion of the off-season is to enjoy it. Weight class athletes tend to be dialed in with extreme intensity for large portions of the year. Take the time to relax, and find joy in the process. A good coach, and a good support staff around a weight class athlete is vital year round, but can make a huge difference in this time period where large jumps can be made. Considering fit for weight class, potential for growth, and planning for the next season is an important part of what a good nutrition professional does.

Remember... take time, reflect, set new goals, and get after it.