Know Your Seasons
Teams and individuals can have sport-specific goals, but when it comes to professional athletes, the offseason is used to build mass and power.
Individuals training for a marathon may have a better idea of their season than a CrossFit athlete. If you're struggling to establish seasons, try breaking them down by goals, such as being able to do a certain amount of pull-ups by a specific date.
If you're training for a visual goal, such as swimsuit season, the idea of seasonal training is important.
"If you're training to look good in a swimsuit, you will probably bulk up in the fall and workout harder to put on more muscle," Boff says. "Come New Year's, you'll want to begin to shed down to get ready for summer."
Advanced Fitness Programs
If you're fairly new to fitness, or you've recently taken an extended break, it's recommended to take some time to prepare your body for an advanced fitness program.
Boff has a go-to workout routine he puts clients through when they want to work toward something more demanding. He recommends performing the workout two to three days a week, with at least one day of rest in between, for two to four weeks. On alternate days, you can perform 30 to 45 minutes of moderate-paced cardio.
Mobility
- 5 to 7 minutes on a foam roller (or other self-myofascial modality), targeting all muscle groups
- 5 to 7 minutes of dynamic stretching
Goal: To increase blood flow to the tissue and promote mobility
Muscle Activation Exercises
Perform 2 sets of 8-10 reps, 3-5 second hold each rep. Repeat 1-2 times.
- Bridge
- Supermans
- Planks
Goal: To ensure all muscles are "awake" and firing properly and efficiently
Workout Routine
Perform one exercise and immediately proceed to the next. After completing all moves, rest for 1 minute and repeat the circuit 2 to 4 times.
- Air Squats: 15 to 20 reps
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Standing Band Pull-Downs: 15 to 20 reps
Note: Can substitute with regular or prone pull-ups if you don't have access to bands, cable or machine - Bodyweight Lunges: 12 reps each leg
- Push-Ups: As many as you can
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