Complete Guide to Off-Season Goals

⚖️Can’t seem strike a balance between running & lifting?

Here’s the truth:

You don’t actually need balance between strength training and endurance work - you need contrast and clarity.

During high-mileage seasons, your legs already have a full-time job. That’s when strength work shifts to maintenance mode so you can stay durable without overloading.

But when your run, hike, ride, or climb volume drops? That’s when strength training can finally take center stage.

This contrast is what builds long-term resilience, power, and athletic longevity — without feeling chronically overcooked.

So the big question becomes…

What should YOU focus on this off-season?

If you feel overwhelmed by options: lifting heavier, fixing weak spots, mobility, speed, power - you’re not alone. Most mountain athletes are trying to improve everything at once.

Enter: The Off-Season Pyramid.

This simple framework helps you choose a focus that actually moves the needle toward your 2026 goals (and makes training feel purposeful rather than pressured).

🏔️ Off-Season Pyramid for Endurance Athletes

Think of your off-season training like a pyramid.

Start at the bottom and move up. Ask yourself:

“What’s the lowest layer that still feels shaky?”

👉 That’s your off-season priority.

The four layers:

1️⃣ Learn to Lift

2️⃣ Address Weak Points

3️⃣ Raise Your Strength Ceiling

4️⃣ Build Speed + Power

Let’s break each one down

1️⃣ The Base: Learn to Lift (Your Foundation)

Best for: Athletes who feel unsure about form, inconsistent with strength training, or hesitant to go heavier.

If you’re still “winging it” in the gym or sticking to weights that feel comfy rather than challenging, this is your off-season focus.

Signs this is YOUR focus:

• You choose conservative loads - you could do 4-5+ more reps at the end of a set - because you’re not confident in your form yet

• You’re unsure if you’re doing lifts “right” or feeling it in the “right place”

• Your strength routine is inconsistent

• You’ve never had formal lifting instruction

How to train it:

• Hire a coach (IRL or online with form checks) - I know this isn’t cheap, but it’ll pay dividends literally forever

• Tell ‘em you want to learn major strength patterns (squat, hinge, lunge, push, pull, carry)

• Use moderate loads and train 2–3x per week

• Prioritize form, range of motion, and consistency

• Film your lifts to track your progress and build self-trust

• Once form feels solid, have your coach help you figure out what “heavy enough” feels like.

This foundation makes everything above it possible.

2️⃣ Address Weak Points (Injury Prevention + Durability)

Best for: Athletes who were sidelined by nagging injuries or recurrent aches or pains in 2025.

Common weak spots for endurance athletes:

• Hamstrings

• Glutes

• Adductors

• Single-leg stability (hellooooo ankle sprains)

• Core

• Shoulders / scapular control

• Ankle + hip mobility

How to train it:

• This goal can likely be combined with your foundation, strength or speed - you’ll want to train the big patterns (squat, hinge, push, pull, single leg) - and use supplementary moves that target the specific areas that gave you trouble.

• Blend higher-rep work (12–20) for muscles that fatigue early

• Add isometric holds for tendon strength

• Use strength work (6–8 reps) that loads your full range of motion

Addressing weak points now gives you time to adapt and get ready for the loads of your summer sports.

3️⃣ Raise Your Strength Ceiling

AKA make the hard sh*t you love feel easier.

Best for: Athletes who want hills, long climbs, heavy descents, or long days to feel less brutal or experience quicker recovery after hard efforts.

Here’s why it works: when you raise your strength ceiling, the same mountain slogs or steep descents require a lower percentage of your max effort.

Translation: being strong as heck makes everything feel easier.

How to train it:

• Lift 3–4x per week

• Use heavier loads and lower reps (3–6) for main lifts

• Add balanced accessory work in the 6–8 rep range

• Support recovery with quality sleep, adequate protein, and fueling

Building strength is challenging - physically and from a nervous system point of view (LOTS of coordinating and recruiting all those muscle cells to lift heavy) - so it’s ideal for a season where your outdoor sports don’t demand as much of your recovery capacity.

4️⃣ Speed + Power

Maybe you want to PR a certain distance, have more cushion ahead of cut-offs, or just tap into your power and athleticism. If so, this goal is for you.

🐢Why train speed when most of your endurance slogs are...not speedy?

As an endurance athlete you’ve got long, slow distance DOWN. But power and high-end cardio (VO2 and lactate threshold) is the equivalent of “raising the bar” for your aerobic system.

Raising the ceiling will let you move faster with the same effort on future distance days.

How to train it:

• Lift 2–3x per week including strength + plyometrics

• Add explosive moves like KB swings, cleans, medball slams, jumps

• Use short but challenging intervals: 2–4 minutes HARD with 1:1 recovery (3-6 sets, plus warm up and cooldowns, twice a week).

🧭 Quick Off-Season Decision Tree

Still not sure which feels right? Ask yourself these questions in order:

1. Do I feel confident lifting heavy with good form?
   
   ➡️ No? Start with Learn to Lift
   

2. Did injuries or nagging weak spots limit my 2025 season?
   
   ➡️ Yes? Focus on Addressing Weak Points
   

3. Do hills, long days, or hard efforts feel harder than they should?
   
   ➡️ You’re ready for Raising Your Strength Ceiling
   

4. Do you feel strong + stable and want to feel faster or more athletic?
   
   ➡️ Welcome to Speed + Power

Choose ONE for this off-season. You’ll move up the pyramid year after year. That’s how lifelong athletes are built.

🔥 Want More Coaching Like This?

If you're wanto feel strong, confident, and capable on and off the mountain this year, intentional training might be the missing piece.

Inside my Base Camp Athletics membership you’ll get purposeful seasonal programming built exactly for these goals, plus community and support. Peep the details below or email me and I’ll help you handpick the best option for your goals and your life.

REMEMBER: This post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.