"Off-Season Done Right" – An Interview with René Back on Strength, Recovery, and Performance

An effective off-season follows three clear phases. The first is the general preparation phase, which focuses on recovery, mobility, healing minor injuries, and restoring full range of motion. This phase typically lasts two to four weeks. The second phase centers on hypertrophy, targeting muscle growth. The third phase involves sport-specific training, focusing on maximal strength, explosive power, and speed. Speed training is essential in very phase – because speed is a key factor in ice hockey. 

The main goal is to eliminate weaknesses. This is highly individual. Some players need to improve speed, others focus on robustness and power. It is important to work specifically on deficits rather than simply doing more.

Recovery is extremely important. I recommend at least two weeks of complete rest from training. During this time, players should fully disconnect mentally. Sleep is key. Ideally, athletes should get eight to ten hours of sleep daily and go to bed before 10 p.m. If possible, aim for eight hours of sleep and go to bed before midnight. Ice baths can be beneficial, but they are very individual and should be guided by personal response.

The more stable and stronger a player is, the better they perform on the ice. Strength training increases robustness, helps prevent injuries, and improves mobility by stabilizing the joints. However, strength alone is not enough. Balance is critical. Opposing muscle groups must be well-balanced. Speed and sprint training are also essential to complement strength work.

The main focus should be on the legs and core. Shoulders are also important due to the high risk of injury in that area. Core strength is the foundation. This is not about doing a thousand sit-ups but rather building functional, stable movement with rotation and load. Exercises like deadlifts are very effective here.

Depending on the phase and individual goal, strength training should be done two to four times per week. Each session should last approximately 60 to 90 minutes. The methodology is important. Start with hypertrophy, then progress to maximal strength, followed by explosive strength. Planning must be progressive. Progressive overload is essential to stimulate adaptation and achieve progress.

Initial adaptations can appear after a few weeks. However, significant improvements typically require six to eight weeks of consistent training.

I am not a fan of using these early in the process. A stable foundation comes first. Instability training can be useful, but only once the athlete has mastered basic technique.

The off-season should be structured in three blocks. First comes recovery and mobility, followed by strength and development, and finally sport-specific work. Mobility and flexibility training should be integrated throughout. As for cardio, I recommend short and intense formats such as HIIT and sprint training instead of long, steady-state sessions.

Every exercise has value at the right time. Free weights are extremely effective but not always appropriate for every phase or every athlete. The key is using the right tool at the right time within the training context.

Poor sleep, irritability, decline in performance, and increased injury risk are strong indicators. Most importantly, if an athlete no longer feels connected to their body, it is a warning sign. External noise such as social media pressure or expectations can intensify this. Awareness and body perception are essential skills.

Train with structure but listen to your body. Use the off-season not only to recover physically but also to reset mentally. Focus on the areas that will truly make you better.