How to Maximize the Holiday Break Without Losing the Edge
The holidays are a necessary break, but for the elite athlete, they pose a significant risk: the temptation to abandon the system entirely. Tier One athletes treat the break as a tactical opportunity—a time to recharge the mind and body without sacrificing the essential integrity of their training system.
1. The Mindset: Active Recovery, Not Passive Rest
You must schedule Active Recovery. This means engaging in low-impact, non-sport-specific movement that aids circulation and recovery, replacing high-volume training.
The 72-Hour Rule (The Reset): Take a mandatory 72-hour period of complete, passive rest immediately at the start of the break. No gym, no serious running. This allows the CNS (Central Nervous System) to fully reset from the chronic stress of the season or training program.
The Movement Variety Protocol: Spend the rest of the break engaging in movement that is fun and non-demanding: hiking, light biking, walking, family games. This cross-training promotes athletic literacy and heals overuse injuries by activating different muscle groups.
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2. The Core Non-Negotiables Protocol
You can reduce training volume, but you cannot eliminate your foundational habits. These are your anchors against the mid-season slide.
The Nutrition and Hydration Lock: You must maintain your Tier One Fuel Plan even at holiday gatherings. Prioritize protein and complex carbs, and strictly limit sugar and high-fat fried foods. Coaching Tip: Before every party, drink a large glass of water and eat a protein source (like a handful of nuts). This reduces the temptation for low-value grazing.
The Journal Commitment: Your Alta Pursuit journal commitment remains non-negotiable. Use the downtime to focus on the mental game: detailed visualization and goal-setting for the second half of the season.
3. The Return-to-Play Strategy
You must build a strategic ramp-up back to full intensity to prevent injury in January.
The 5-Day Re-Entry: Do not jump straight into full-intensity practice. Dedicate the five days immediately following the New Year to gradually increasing training load.
Day 1-2: Light cardio and mobility.
Day 3-4: Technical work (low volume, 100% intensity).
Day 5: Return to full volume training.
The Sleep Audit: Use the break to audit your ideal sleep needs. Go to bed without an alarm for a few nights to see what your body naturally requires. Log that number, and use it as your non-negotiable sleep target for the rest of the season.
The break is an investment. Use it strategically to come back stronger, not slower.
Tier One performance demands control over the controllable. Your resting plan is the system that delivers consistency. Talk to our coaches today for your customized competition plan.
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