CANADIAN PHYSIQUE ALLIANCE MARCH || ISSUE 32 | Page 56

OFF-SEASON
Don’t let the name fool you. There is no
“off” season. This phase should be more
appropriately called the “Progress” phase.
This is the time when you should use
judges’ feedback from your last show to
guide your plan of attack on improving your
weaknesses.
During this phase, your training should be
focused on hypertrophy and building more
shape to improve your physique. Your
nutrition plan should provide you enough 
THERE IS NO TRUE "OFF-
SEASON" FOR AN ATHLETE!  IT
IS A "PROGRESS PHASE"
calories and macronutrients to support
maximum recovery, growth, and
performance, but not so many calories that
you start to accumulate excessive body fat.
Your mindset should be all about progress.
Progress in your workout performance and
physique so you can come back to the stage
better than ever! Just because your next
show may be a year away, don’t waste a day
during this phase because those months will
fly by and the show will be here before you
know it!
In our sport, there is a seasonal cycle
compromising of three different phases –
off-season, pre-contest, and post-contest.
Each phase is characterized by a different
training focus, nutrition goal, and mindset. I
want to take this opportunity to discuss how
to best approach each phase and how to
best transition between phases.