Back in Action: Returning to Training After a Summer Break

Summer is a time to recharge, switch off from routine, and enjoy some well-earned downtime. But once the holidays are over, athletes and teams face the challenge of getting back into training.

The biggest mistake? Picking up exactly where you left off. Even short breaks lead to drops in strength, fitness, and coordination, which can leave you more vulnerable to injury. Coming back smartly is what separates athletes who stay healthy all season from those who burn out in the first few weeks.

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Why You Need to Ease Back In

Research shows that after 2–3 weeks of detraining, aerobic capacity and muscular endurance start to decline (Mujika & Padilla, 2000). Neuromuscular control—the way your body coordinates movement—drops quickly too, which is one reason why technique and timing can feel “off” when you first get back (McMaster et al., 2013).

On top of that, sudden spikes in training load are strongly linked with injury risk. Gabbett (2016) showed that increasing weekly training volume by more than 15–20% significantly raises the likelihood of overuse and soft tissue injuries.

In short: if you try to do too much, too soon, you’ll pay for it later.

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How to Ramp Back Up

A gradual return gives your body time to adapt. A good rule of thumb is to keep training increases within 10–20% per week. Here’s a simple framework:

• Week 1: 60–70% of your usual load. Focus on movement quality, bodyweight work, and lighter technical drills.
  
  
• Week 2: 70–80%. Add some resistance, extend range of motion, and reintroduce tempo or controlled plyometric work.
  
  
• Week 3: 80–90%. Increase intensity, restore full training movements, and begin sport-specific conditioning.
  
  
• Week 4: 90–100%. Return to full training demands, with game-speed drills and heavier strength work.
  
  

If soreness or fatigue lingers, hold your volume steady for another week before progressing.

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The Role of Strength & Conditioning

Strength and conditioning (S&C) isn’t just about getting stronger in the gym—it’s about preparing the body to cope with the demands of sport. After a break, the benefits are even clearer:

• Restores movement quality after time away
  
  
• Rebuilds strength and joint stability
  
  
• Prepares muscles and tendons to tolerate higher loads
  
  
• Improves landing mechanics and force absorption, reducing injury risk
  
  
• Boosts coordination and body control, especially during fast movements or changes of direction
  
  

An S&C block in your return-to-training phase sets the foundation for a healthier and more productive season.

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Staying Injury-Free

A few simple practices make a big difference:

• Warm up well. Dynamic stretches, activation drills, and gradual build-up sets are non-negotiable.
  
  
• Prioritise recovery. Include at least one full rest day per week, plus lighter sessions focused on mobility or technique.
  
  
• Fuel and sleep properly. 8–10 hours of sleep and balanced meals are as important as the training itself.
  
  
• Don’t ignore pain. Soreness is expected, sharp pain isn’t. Adjust if needed.
  
  

Common Pitfalls

• Trying to “catch up” lost time with double sessions
  
  
• Jumping straight back into heavy lifting or maximal sprint work
  
  
• Neglecting recovery in the first two weeks
  
  
• Forgetting the basics—movement quality before load
  
  

How Move4Sport Can Help

Every athlete and squad is different. That’s why our return-to-training support is tailored to the needs of both individuals and teams. We offer:

• Individual S&C sessions – tailored coaching to rebuild strength, fitness, and confidence.
  
  
• Squad-based S&C sessions – group training built around safe progressions, movement quality, and load management.
  
  
• Baseline assessments – movement, strength, and mobility testing to identify risks and guide your return plan.
  
  

If you’re looking to make your return to training smoother and more effective, get in touch and we’ll help you build the right plan.

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References

• Gabbett, T. J. (2016). The training—injury prevention paradox: should athletes be training smarter and harder? BJSM, 50(5), 273–280.
  
  
• Mujika, I., & Padilla, S. (2000). Detraining: loss of training-induced physiological and performance adaptations. Sports Med, 30(2), 79–87.
  
  
• McMaster, D. T. et al. (2013). The effects of training cessation on strength performance in elite rugby players. JSCR, 27(6), 1634–1640.

• Soligard, T. et al. (2016). How much is too much? IOC consensus statement on load in sport and risk of injury. BJSM, 50(17), 1030–1041.

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