In my previous post on post-season recovery, I discussed why it is important for athletes to recover after their season concludes. Now lets discuss some guidelines for how to accomplish sufficient recovery.
First off, remember that these guidelines are based on an ideal situation. As we all know, those rarely happen in the sports world. Since the NBA Finals are going on right now, we’ll use them as an example. In case you’re not paying attention to the finals, the Oklahoma City Thunder are playing the Miami Heat. If that series goes the full 7 games, their season won’t finish until June 26th. Obviously making the finals is a great achievement and no team would trade that for anything. At the same time, teams that didn’t make the playoffs finished playing their last games on April 26th. That’s two months before the Heat and Thunder will be done. To fully put things in perspective, last year NBA training camps were originally scheduled to open October 3rd. That was before the lockout ended up shortening the season. If the dates stay similar in 2012, that means that the teams that didn’t make the playoffs will have as much as two extra months to strength train for next season. It also means that they will have more time to recover from the rigors of the 2011-12 season. The odd twist is that the teams that had the best seasons and played the most games will have the least amount of time to recover. As a strength coach you have to be prepared to work around multiple issues, especially if the length of your off-season can be drastically shortened by your teams success.
So what guidelines should you follow during your recovery?
- Heal Up – during a season, almost every player ends up with some bumps and bruises. No matter how my we work to prevent them, it’s going to happen. Many of these can be healed up with some rest. For more significant injuries, make sure to continue rehabbing them. With no time devoted to practice and games, you should be able to make some serious headway towards getting well.
- Check For Imbalances – Checking for imbalances ties in closely with rehab. Over the course of a season, players can develop numerous strength and flexibility imbalances. As an example, baseball pitchers tend to develop greater external rotation in their pitching shoulder during the season. Some people believe that this can lead to other problems if it is not addressed in the off-season. Step one to solving these problems is to identify them right after the season. Then the player can begin to work on them during the recovery phase.
- Stay Active – This phase is a recovery phase, not a sit on the sofa and be lazy phase. In many of the publications on periodization, this phase if called “active rest”. Athletes need to stay active to some extent, even during recovery. Staying active doesn’t mean going to the gym for a two hour lift-a-thon. It does however mean doing something physical. This is a great time for athletes to participate in other fitness or sports activities that they enjoy. I read once that Arnold Schwarzenegger used to enjoy riding bikes and playing volleyball after he competed in the Mr. Olympia each year. I believe that it can be beneficial for athletes to follow the same sort of plan. Find one activity (or several) that you enjoy doing that will help you to exercise. Then participate in this activity several times a week. The idea is to keep yourself active, break a sweat, use your muscles, and get your heart and lungs going. If you do choose to lift weights, keep things light – 3 sets of 10-12 at bout 70% of your one rep max is a good guideline.
- Rest – Yes, you should rest your body during this recovery time. Get plenty of sleep and relax some. This is not the time to stay out until all hours of the night partying it up. Enjoy time with your family and friends but just remember, the crazier you get with your lifestyle, the harder it will be to get back into peak shape later.