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5 Tips For Off-season Training

A diagram showing the phases of a training plan.

Do you know how to make the most gains during your Off-Season Training?

What even is Off-Season Training?

In periodized training we use 4 main time blocks to describe how we approach

Off-Season Training


  • Pre-Season

  • In-Season

  • Post-Season

  • Off-Season

Pre-Season is that time in which you’ve amped up your sport specific workouts to get ready for In-Season or the main time frame in which you’ll be doing most of your competitions. Post-Season is that break after your regular competition season ends (maybe even after championships or finals of some sort) where you take a little time to recover before you hit Off-Season Training. Off-Season training is where the real magic happens because you can make serious gains in your overall strength, agility, power, and overall performance during this time. Here we offer you 5 tips to make the most of this training block.


#1 – Set specific goals and create a plan

Determine what you want to achieve during the off-season and create a detailed plan to reach those goals. Typically, for most athletes the time to prioritize strength training is during the off-season. This is when you can push a little harder in the gym and focus more on full recovery after each session.

#2 – Focus on recovery

Off-season training is the perfect time to prioritize recovery and allow your body to heal from the previous season’s wear and tear. It’s best to enlist a coach that can help you design a customized pre-hab routine. Incorporate activities like massage, stretching, and foam rolling into your routine.

#3 – Cross-train

Use the off-season to work on other areas of fitness that may be neglected during the competitive season. Incorporate activities like yoga, swimming, or weightlifting to improve overall strength and flexibility.

#4 – Stay consistent

Even though there may not be any competitions during the off-season, it’s important to stay consistent with your training. Consistency is key to making progress and improving your performance.

#5 – Stay motivated

It can be challenging to stay motivated during the off-season, but finding ways to stay engaged and focused will pay off in the long run. Join a training group, work with a coach, or set up a rewards system to keep yourself motivated.


And Bonus Tip: Come train with us at CTG!
Come train with us at CTG
We have an upcoming workshop that will educate you further on WHY and HOW we approach Off-Season Training at Change the Game. You can register for that FREE workshop here or get started in any of our strength and conditioning programs by setting up a Coach’s Consult here.

A man in a blue shirt smiling in front of a brick wall.

Dr. Ryan Godfrey

PT, DPT, Owner of Change the Game Performance

We help athletes get back to training pain free, injury free without taking time off.


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