How to Embrace Off-Season Training
Top 3 ways to “attack” your endurance training off-season
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
One-Hour Workout: Revving Your Swim Engine
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