Tips to Prepare for Preseason

If you practice a sport regularly and competition has stopped for a while or you need to take a break, it's normal to do preseason training afterward. This helps you to get back in shape and compete again.
Tips to Prepare for Preseason

Last update: 26 February, 2019

To prepare for preseason, you must take into account some very important issues. These include when to start, what exercises to perform or what changes you need to make in your routine, and diet. Find out more in this article.

Before preparing for preseason: important aspects

If you decide to take a break from training, you may wonder how to eventually return with your strength still intact.

Rest is necessary for the body, especially when the muscles are struggling. You may lose some of your physique in the process, even if your vacation was only short and you enjoyed some exercises on the beach or mountain.

Preseason is a period of variable duration which aims to prepare the body so that it can assimilate the efforts of the subsequent routines. In theory, the minimum duration is four weeks and the maximum is six.

 The goal with this preparation is to develop a good muscle foundation. This way, you won’t feel too much effort when you begin your “oficial” training.

Before preparing for the preseason, you must consider the sport you perform, the competitions or commitments in the coming months, and how much rest you had.

The goal of the preseason is to get a good muscle foundation.

If you are preparing for a marathon, you will need 12 weeks of specific training after the preseason. That’s why you must be very organized and respect the schedules and calendar. If you practice another sport, you can even do two preseasons each year, which will begin after a break of at least one week.

Prepare for preseason: keys

If you’re thinking about preparing for the preseason, you should know that there are certain tips or tricks that can help you meet your goals:

1. Start with basic work

Regardless of the discipline or sports that you practice in the preseason, the first days are for conditioning. This means that you perform simple exercises such as jogging or swimming. As the days go by, you can add specific techniques.

2. Add weight gradually

It doesn’t matter how much weight you could lift before the preseason or how fast you could run. When this stage begins, you will have to regulate the weight and marks. Keep in mind that you have gone several days (even weeks) without exercising and that your body becomes “accustomed” to inactivity.

That, of course, doesn’t mean returning to zero because your muscles also have some memory. However, don’t pretend to be in the same condition as the last days of the previous season, at least at the beginning.

3. Pay attention to your body’s signals

In relation to the previous subject, it’s very important not to demand too much of yourself during the preseason. Respect your muscles’ conditions and evaluate if a cramp or pain are the results of overexertion in a specific exercise.

Overexertion during preseason exercises can cause cramps.
It’s normal for your body to ache during the first days, but if the pain continues after a few sessions, you should consult with a doctor.

4. Take time to recover

Just because you’re back from vacation or resting days doesn’t give you permission to train from Monday to Sunday without stopping. Recovery consists of sleeping at least eight hours in a row every night and respecting the rest periods between sets of exercises. 

5. Complete the routine

When preparing for the preseason, both you and the coach (depending on whether you’re alone, with a team, or a personal trainer) must take the time to plan out the exercises and sessions.

Good planning is synonymous with excellent results or at least to being close to achieving goals. For this to happen, it’s essential to follow it to the letter.

If you’re about to prepare for your preseason, we advise you to pay attention to these aspects. They are undoubtedly a great way to ensure your sessions are much more effective. As a result, your transition between rest and competition won’t be so tough and abrupt for your muscles. They need to recondition!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.