29 Oct Avoid Burn Out In Strength Training (DO THIS!)
Article Rundown
- How to manage your off-season
- Switching up how you train
- Avoid burning out in strength sports
- Why the off-season is so crucial
How To Manage Your Off-Season
In this video, I will share valuable insights on revitalizing your strength training routine during the off-season. This guidance is primarily aimed at strength athletes, particularly powerlifters, who seek to enhance their squat, bench press, and deadlift performance. Transitioning into an off-season is an ideal opportunity to explore new training methodologies, which often means stepping away from the competition-standard forms of these lifts.
Throughout my experience and with my fellow training partners and clients, we’ve consistently found that focusing on variations of the squat, bench press, and deadlift can yield significant benefits. As I discuss in my book, 10/20/Life, if you struggle with the bottom position of the squat, I recommend incorporating pause squats as a secondary movement. However, consider pause squats as your primary lift during the off-season instead of the traditional competition squat. The same approach applies to the bench press; experimenting with incline or floor presses can provide a much-needed break from your standard competition lift. For the deadlift, consider block or rack pulls. Many athletes discover that focusing on assistance work can substantially improve their deadlift performance. You can refine your technique and build strength effectively by prioritizing your weaker links/lifts for a period.
Change Your Training Up
Having dedicated years to powerlifting, I’ve learned an important lesson: those around you may not share your enthusiasm for your lifting achievements as much as you think. Dave Tate once told me that while your loved ones support you, they might not be as invested in the intricacies of your training or competition goals. It took me some time to fully grasp this perspective, but it became clear after discussing it with my wife, Ria. While she wishes for my success, she shares a different passion for lifting details. To be blunt, she doesn’t care about the details as I do. This underscores the importance of taking an off-season to switch things up and step back from the relentless pursuit of personal records. It allows you and your loved ones to take a breather and shift focus. It’s a reprieve for everyone, including yourself.Â
This is the ideal time to experiment with different variations of the squat, bench press, and deadlift. Consider incorporating goblet squats or belt squats to reduce spinal loading, or try a dumbbell bench press instead of the barbell. Additionally, you can experiment with pulling from a different stance; if you typically pull sumo, switch to conventional for a while, and vice versa. This practice addresses weak points in your primary lift and promotes versatility, preparing you for unforeseen circumstances during competitions.
Avoid Burn Out
Moreover, the off-season is an excellent opportunity to develop a robust core. Focus on exercises such as suitcase carries, stir-the-pot movements, and the McGill Big 3 to enhance your core stability. Incorporating heavy farmer’s walks, yoke carries, or rucking can further build your capacity for when you return to a peaking phase. This time also allows for experimentation with bands and chains, which can introduce variation to your lifts and help you identify what works best for you before competition day.
After years of repetitive training, athletes often experience burnout. The off-season is crucial for refreshing your training approach and rekindling the joy of lifting. Consider an extended break from the barbell; utilize dumbbells or kettlebells to relieve your body from the repetitive stress associated with training for a meet. Additionally, reassess the structure of your training split. In 10/20/Life, I provide several split variations to optimize your routine, such as a jumbo day for all SBD movements on one day, followed by lighter assistance work days. Or a combo day with squat and deadlift on one day together, followed by a bench press day by itself, followed by assistance work days. You also have the traditional split of squatting, benching, and deadlifting on their days with an assistance day later in the week. These splits could be better options for you, depending on how your schedule changes through the year.
ConclusionÂ
The off-season is not merely a time for rest; it’s a crucial period for recovery, exploration, and reinvigoration in your training. By stepping away from the conventional lifts and trying new techniques, you can uncover hidden strengths and mitigate the risk of injury. This period allows you to focus on weak points, cultivate new skills, and reignite your passion for lifting.
Ultimately, embracing the off-season with an open mind can lead to breakthroughs in your performance when it’s time to peak again. For more comprehensive strategies to maximize your off-season and prepare for competition, I encourage you to explore my book, 10/20/Life. It’s designed to equip you with the necessary tools to thrive in your off-season and peak phases. Remember, taking the time to refresh and rebuild can ultimately lead you to tremendous success in your strength training journey.

Brian Carroll

Latest posts by Brian Carroll (see all)
- Debunking Common Back Pain Myths: A Comparison of WebMD and Dr. Stuart McGill’s Approach - February 8, 2025
- How Being an Underachiever Took Me to the Next Level - February 6, 2025
- Unlocking Strength and Recovery: A Deep Dive with Dr. Andrew Lock - January 31, 2025
Sorry, the comment form is closed at this time.