Offseason Training and Recovery Guide 

Handling the aftermath of an extreme sports adventure is just as important as the lead-up to main event, even if it may not seem like it. Although extreme sports may not have a traditional offseason, there still involve distinct periods of training, preparation, and recovery. Taking the time to recover, while continuing to develop strength and refine skills, can make the difference between an adventure that checks all the boxes and one that leads to a lifetime of struggle. This guide identifies key elements to include in an extreme sports training and recovery plan. 

Importance of Recovery During the Offseason 

Everybody talks about the buildup to the marathon, long climb, or scuba dive, but few people truly consider the impact of recovery. Recovery is the period where athletes can rebuild their strength and address the accumulated stress on their bodies after many months of heavy physical activity. The recovery period is a critical element to reduce the likelihood of long-term injuries and minimize the impact of physical stress in other parts of the sports enthusiast’s life. The type of recovery depends on the activity, but most people need at least a few weeks to return to a reasonable baseline.  

Essentials for Recovery 

In the month or so after the pinnacle of the activity, whether it is a trek to Everest Base Camp or an off-roading adventure, participants should focus on recovery. Proper recovery includes a range of essentials, such as: 

• Plenty of sleep, usually 8 to 9 hours per night 
• Proper nutrition to restore deficiencies and fuel future training plans 
• Injury treatment and prevention, including physical therapy and massage 
• Light activity to minimize deconditioning 

The recovery period relates to the level of training and preparation required for the next event, but should be long enough to provide true rest and rehabilitation. 

Key Goals for Offseason Training 

After recovery, activity should shift to preparation for the upcoming event, in these four categories. 

Strength: Increasing strength emphasizes training in the core and legs. Exercises to strengthen and tone can help to develop muscles efficiently, while providing additional support for joints that may need it during the long days of the event. A combination of strength training to build power in the core and cardio to improve cardiovascular function can improve overall performance and efficiency.  

Endurance: Although speed is a critical element for many extreme sports enthusiasts, endurance makes a larger impact. It is not enough to train in short bursts. Sustained conditioning exercises like running, swimming, push-ups, or planks can increase stamina for the long days of climbing or the prolonged stress of a triathlon. 

Agility: Agility and mobility are vital to minimizing injury during training and execution of the activity. Agility exercises focus on the body’s ability to adjust swiftly and keep moving, relying on mobility of big muscle groups and joints. Exercises like ladder drills, shuttle runs, and high knees can improve speed and balance. 

Skill Development: Just as a hockey player would not put away their hockey sticks when the season ends, extreme sports enthusiasts need to keep enhancing skills for their next big activity. Building skills depends on the activity, and might include assembling and putting on gear, tying knots and passing items to others, or movement while wearing protective gear. The focus on skill refinement should be accuracy and efficiency, to decrease time needed to perform routine tasks safely.  

Mistakes to Avoid 

 Over-Training: It can be tempting to load exercises into the recovery period to avoid deconditioning and get ready for the next event. Over-training during recovery, however, can increase the chance of long-term stress injuries. Additionally, many athletes who skip recovery end up suffering from burnout that spreads to other areas of their lives. 

Neglecting Injuries: It is possible to do extreme sports without injury, but it requires attention to pain and reduced mobility. Neglecting nagging signs of injuries can make it harder to train effectively, and can also turn minor stress into chronic issues. 

Ignoring Skill Development: Knowing how to perform an activity correctly is just as important as having the strength and stamina to carry it out. Sports enthusiasts who focus too much on muscle strengthening and cardio may find that they are unable to perform the activity accurately, increasing the risk of injury or unnecessary delays. 

Improper Nutrition: Nutrition during recovery and training should involve a balanced diet that provides all key nutrients. Crash diets or detoxes can create big results quickly, but also put stress on the body that can make training less effective. Similarly, a lax attitude toward nutrition can decrease baseline ability when training begins. 

Preparing for an extreme sport is physically and mentally demanding, and it can put a lot of stress on people. During planning for the big event, recovery and training for the next event is as crucial as the initial preparations. Emphasis on a gentle recovery and buildup to training can help make the activity more rewarding and less risky.  

AUTHOR BIO: Matt Stathopoulos is Marketing Manager for ProStockHockey.com, an online retailer specializing in authentic pro stock hockey gear originally made for NHL players. He is a lifelong hockey fan and avid hockey equipment enthusiast. His hockey passion and knowledge are on display in every blog post, social post and fan/customer interaction. Stathopoulos lives and breathes hockey!