What is the Summer Arc?
Some may look at the “Winter Arc” as a time in which you’ll work throughout the shorter, colder months to perform and feel better when the New Year comes knocking. For the Summer Arc, you’re taking advantage of the warm days to focus on your performance come Fall. You can focus on your cardio, as better weather means more runs and workouts outside. The better your cardio, the more you might be able to take on throughout Fall tryouts and sports. You can focus on getting stronger in the gym, which can help you fend off defenders in soccer, spike harder in volleyball, get to the rack harder in basketball, and dig through the trenches in football.
Your Summer Arc can be as simple as getting into the gym for the first time or getting out for a run for the first time. Whatever your Summer Arc looks like, we’ve got tips and advice on how to best go through with it. And remember, as you review the material below, always consult with a physician before starting a new exercise program.
The Benefits of a Strong Summer Arc
Summer's on-deck, which means you’ve got a few months until practice starts for your Fall sport. You know you either want to perform at a higher level than you did last year, or if this is your first go at trying out for a sport, you want to make a team. It's time to take advantage of the warmer weather conditions and put your best foot forward when your sport’s season comes back around. Being better prepared for the practices and games that come with Fall and Winter sports can help give you an advantage over those that didn’t train throughout the Summer. Or, honestly, even if you’re not looking to play a specific sport and just want to get on a training plan to lead you into the third quarter of the year, a successful Summer Arc can get you just that.
Tools & Gear for Your Summer Arc
Guess what? It’s hot in the Summer. Prepare for it. Look for gear that’s going to wick away sweat, not let it build up and slow you down. You’ll want your wardrobe for the Summer Arc to include moisture-wicking, lightweight clothes. You’ll want to find either running shoes or training shoes that’re both lightweight and filled with support to make every step you take feel comfortable.
Loose-fitting, ventilated shirts help you stay cool throughout the dog days of Summer workouts with them. Make sure your gear is stretchy, too, so you’re able to move comfortably in every direction throughout your training.
For your shoes, breathability is just as important as cushioning. Without being breathable, your feet are going to overheat and they’re going to sweat, which can have them move around within your shoe and mess with your balance. Good, supportive cushioning in either training or running-specific shoes is a must. Shoes with good cushioning should absorb the contact between your feet and the ground, while transferring that energy back into your steps to help you keep going.
Tips for the Summer Arc
Training without a plan would be like riding a bike without wheels: impossible. Setting a plan for yourself throughout the day, week, month, and the entirety of the Summer can help you stay on track and set expectations for what you want to accomplish. Without a plan, you can find yourself scrambling to try to find what workout to do, what time to train, and what the end game of your Summer Arc should entail.
Finding what your end game of the Summer Arc should be your first step. Is it getting more comfortable running so that your cardio is better on the football field? Is it getting stronger in the weightroom so that you’re able to go pound-for-pound when physicality is called for? Is it flexibility so you’re moving comfortably and staying loose from the start of a game to the end? Whatever it is, set a goal for yourself.
An example would be a basketball player. Maybe you’re coming off a season that saw you take a step in your game but when you’re getting into the lane or bodying up on defense, more strength would help. You can make your Summer Arc focus on a routine that helps you get stronger without compromising the cardio you’ll need to go baseline to baseline. That could look like a mix of interval training (or HIIT), running, and perhaps some weightlifting in the gym.
The Summer Arc is meant to be an enjoyable challenge as the heat picks up. It’s important to celebrate the wins, reflect on the losses, and do what’s in the best interest of you, your goals, and what you can handle.