OK, maybe you don't have an off season. But, I pretty much do. In the summer my activities focus around baseball, golf, horse riding and the lake. So in the winter, I try to build up my body so that I can participate in these summer activities to the best of my ability. So, for this TIP FROM A MAN... I am going to share my winter routine:
Resistance Training - I enjoy lifting weights. That is just me. Some don't like this, but I do. After I warm up on the treadmill for 5 - 10 minutes, I lift upper body and legs three times per week. I work back and core three times per week on alternating days combined with cardio. I have a routine that I follow but I mix it up regularly because I am a believer in the 90 X theory of muscle confusion. I do three sets of 8 - 10 repetitions and adjust the weight so that I hit failure (I can't do any more) on each set. I allow a one minute rest period between each set (no longer).
Cardio / Core - I certainly don't enjoy doing cardio as much. Just saying. Three times per week. Weather permitting, 30 minutes of road running. Indoors, 30 minutes on the treadmill, elliptical, or spin bike. I need to vary this work, because I don't like it as much. Just saying.
Stretching / Yoga - We must stretch before each work out. Don't cheat. Also, in the evening when I am catching a bit of TV, etc., I get down on the floor for an extended stretching period never taking my eyes off of the flat screen. I strongly encourage you to find a yoga or Pilate's class if you can work it in.
Cross Training - Being active is what it is all about. In the winter months I play racquetball, snow ski and love to go bowling. I also try to sneak in a bike ride whenever the roads are clear and the temperature moderates (not that often). This winter I am going to start a new activity of snowshoeing. We have huge amounts of great terrain near where I live so I am really looking forward to it. The downside is that this is mainly a daytime activity so with my work schedule combined with the shorter hours of sunlight, I'm afraid that this might only be a Saturday deal. I used to play a lot of basketball but I don't play much anymore. For me it is too easy to roll an ankle or to have someone take out my legs. Too much risk.
So there you have it. Combined with a shower and a sauna, steam or hot tub this is about 1 hour time commitment six days a week. I dedicate the other day of the week to rest, recovery and worship. Baseball roars back in March so I have four months to get ready for the first pitch!
Enjoy life!
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