Many sports are currently in what is commonly referred to as the "Post Season." With respects to training, this is a time for recovery, regeneration, and rehabilitation. If you are nursing injuries this is the time to get to work on healing and rehab. However, if you are not injured, your body is still in need of an altered/reduced volume program in order to "actively recover." One other recommendation is that prior to the beginning of any Post Season program, it is wise to take at least 2-4 weeks off from any training. Many think this is counter-productive, but physiologically most athletes are able to cease training for this time frame and not encounter significant detraining effects. It is also vitally important to consider the long term training effect. One of the primary limiting factors for athletes as the years of competing and training progress is injury...and overuse injury specifically. Changing not only the load/sets/reps parameters but also considering the exercise selection in order to minimize mechanical breakdown is crucial in the periodization process.
Here is a great Post Season Workout for most traditional sports:
Dynamic Warm Up 5-10 minutes
Self Myofascial Release 5-10 minutes
Rotator Cuff, Latissimus Dorsi, Hip External Rotators, Adductors, Gastrocnemius, Peroneals, Pectoralis, TFL/ITB.
Resistance Training 30-40 minutes
Exercise | Sets | Recovery | Tempo | RM%
1a. Quadruped Opposites | 2-4 | 8e | X | 2-0-2 | 60%
b. Draw in with Marches | 2-4 | 8e | X | 2-0-2 | 60%
c. Bridges (prone/supine/sides) | 2-4 | 20-60se | X | N/A | N/A
d. Self Myofascial Release |2-4 | 30se
2a. Standing DB Shoulder Press | 2-4 | 11-13 | X | 2-0-2 | 70%
b. BB Bent Low Row (supinated) | 2-4 |11-13 | X | 2-0-2 | 65%
c. Leg Press (Narrow) | 2-4 | 11-13 | X | 2-0-2 | 75%
d. Self Myofascial Release | 2-4 | 30se
3a. DB Decline Bench Press | 2-4 | 11-13 | X | 2-1-2 | 65%
b. DB Bent High Row | 2-4 | 11-13 | X | 2-0-2 | 65%
c. Prone Leg Curl | 2-4 | 11-13 | X | 2-0-2 | 70%
d. Sidelying Hip Abductions | 2-4 | 11e | 45s | 2-0-2 | 70%
4a. Step Up | 2-4 | 11-13 | X | 2-0-2 | 70%
b. DB Zottman Curl | 2-4 | 11-13 | X | 2-0-2 | 70%
c. Cable Skull Crusher | 2-4 | 11-13 | X | 2-0-2 | 70%
d. Toe Raise/Heel Raise | 2-4 | 11-13 | 45s | 2-0-2 | 70%
5a. Reverse Hyper | 2-4 | 11-13 | X | 2-0-2 | 70%
b. Seated Russian Twist | 2-4 | 11-13 | X | 2-0-2 | 70%
c. Y-T-W's | 2-4 | 5e | X | 2-0-2 | 60%
d. Internal/External Rotations (@30˚Abd) | 2-4 |11e | 45s | 2-0-2 | 60%
Static/Neuromuscular Stretching 10-15 minutes
Pectoralis, Latissumus Dorsi, Internal/External Rotator Cuff, Hamstring (straight and bent leg), Hip Flexors, Adductors, TFL/ITB, Gastrocnemius, Soleus, Quadriceps, Spinal Rotators, Piriformis.
*Always consult with a physician prior to the initiation of an exercise program.