Winter Training AMA Recap: 10 Evidence-Backed Tips From Jenny McCoy

Beat the winter slump: practical, high-impact tips from Jenny McCoy's 2026 AMA

Short days, icy trails, and the temptation to hibernate are real. If your biggest winter pain points are keeping momentum, staying safe outside, and making every workout count, this AMA recap is for you. In Outside's January 20, 2026 live Q&A, NASM-certified trainer and Moves columnist Jenny McCoy laid out evidence-backed, actionable strategies for athletes and weekend warriors to train smarter through the cold months. Below are the 10 most practical takeaways you can use this week.

Why this matters right now (2026 trends)

Winter 2026 brings a few notable trends that change how we train: widespread adoption of consumer-grade HRV and sleep tracking devices with better cold-weather accuracy (late 2025 firmware updates), broader use of AI-guided programming for individualized off-season plans, and an uptick in outdoor training infrastructure—heated outdoor gyms and community plogging initiatives. Also, a January 2026 YouGov survey shows exercise is still the top New Year’s resolution for many Americans. Jenny emphasized practical timelines and small, measurable wins to convert that intent into lasting gains.

How to use this recap

This isn't a theory list: each tip has a clear action step you can apply today, plus brief rationale tied to current best practices (NASM frameworks, sports nutrition consensus, and recent wearable-tech improvements). Use the 10 tips as a checklist for your winter training plan.

Top 10 evidence-backed winter training tips from Jenny McCoy

1. Prioritize compound strength with a winter-first focus

What Jenny said: Winter is the best time to build robust strength—focus on big, compound lifts that transfer to your sport or weekend adventures.

• Actionable plan: 2–3 full-body strength sessions per week. Example: back squat, Romanian deadlift, pull-ups or rows, and a single-leg movement (split squat or step-ups).
• Sets/reps roadmap: Use a mix—3–5 sets of 3–6 reps for heavy strength work twice per week, and one session of 3–4 sets of 8–12 reps for hypertrophy and muscular endurance.
• Progression rule: Add 2.5–5% load every 1–2 weeks or increase 1–2 reps per set until you hit the target; then increase weight.

2. Use simple periodization for off-season workouts

Jenny recommended a structured microcycle and mesocycle approach rather than aimless “more is better” training.

• 8–12 week mesocycles: build phase (4–6 weeks), peak/intensity phase (2–3 weeks), deload (1 week).
• Weekly layout for weekend warriors: 3 strength days, 1–2 conditioning sessions, 1 long outdoor session (ski, hike, bike), 1 active recovery day.
• Measure progress: log RPE, load, and key performance markers (sprint time, rep max) weekly—use a simple spreadsheet or one of the newer AI coaches to auto-adjust loads.

3. Never skimp on a winter-specific warm-up

Cold muscles are injury-prone. Jenny stressed that warm-ups in winter should be longer and more dynamic than in summer.

• 10–15 minute dynamic warm-up: light cardio (5 min), joint mobility, dynamic stretches, and movement prep that mirrors the workout (A-skips before sprints, banded squats before heavy squats).
• Practical tip: Keep a set of resistance bands and a jump rope in your car or gym bag so you can warm up immediately rather than waiting inside until late in the day.

4. Optimize nutrition for colder months and off-season goals

Jenny combined sports-nutrition consensus with practical winter tweaks—aim for fueling that supports recovery while managing appetite and energy.

• Protein: 1.6–2.2 g/kg body weight daily for consistent strength gains and recovery; aim for 20–40 g high-quality protein within 1–2 hours post-workout.
• Carbs: For long outdoor sessions (over 60 minutes), consume 30–60 g carbohydrate during exercise. For shorter resistance sessions, a small carb intake pre-workout (20–40 g) can help maintain intensity.
• Fat and satiety: Include whole-food fats and warming meals (stews, soups) post-training to aid adherence—thermic effect helps with cold tolerance.
• Actionable: Use a simple plate method—half veg, one-quarter protein, one-quarter carbs for training days; lean slightly toward carbs on higher-volume days.

5. Prioritize sleep and monitor recovery with HRV

Jenny emphasized sleep as the overlooked performance booster and recommended leveraging improved HRV tracking devices (firmware updates in late 2025 made many models more reliable in cold settings).

• Goal: 7–9 hours nightly. Build a wind-down routine—light off 60–90 minutes before bed, and consistent sleep/wake times.
• Use HRV and resting heart rate to guide intensity: if HRV is substantially reduced for 2+ days, choose low-intensity or mobility work that day.
• Plan: schedule high-intensity sessions on days you sleep well and have higher HRV readings.

6. Hydration and electrolytes matter—even when it's cold

Cold reduces perceived thirst but not fluid loss. Jenny reminded athletes that dehydration impairs performance and recovery.

• Action: Weigh before and after long sessions; each 0.5–1% bodyweight lost should be replaced. Carry insulated bottles to avoid freezing.
• Electrolytes: If sweating heavily or training >60 minutes, include sodium in your fluids—sports drink, electrolyte tablets, or salted snacks.

7. Make outdoor workouts safe and effective with smart layering and logistics

Jenny's AMA had a practical checklist for outdoor training: treat clothing, timing, and route planning as part of your workout plan.

• Layering rule: base (moisture-wicking), mid (insulation), outer (windproof). Remove layers as intensity rises to avoid sweat-chill.
• Footwear: traction devices (microspikes) for icy trails; waterproof trail shoes with good grip for slush.
• Timing: aim for midday outdoor sessions where possible to maximize daylight and slightly warmer temps.
• Safety: share route and ETA with a partner, carry a small emergency kit and phone in a waterproof pouch.

8. Build resilience with eccentric work and mobility

Eccentric loading improves tendon resilience and reduces injury risk—one element Jenny highlighted for winter prep.

• Include 1–2 eccentric-focused exercises per week (slow negative tempo RDLs, controlled step-downs, Nordic hamstring variations).
• Mobility: 10–15 minutes post-workout of targeted mobility and soft-tissue work prevents stiffness from cold and supports movement quality.
• Practical drill: superset heavy lift with mobility finishers—e.g., heavy squats followed by 8–10 minutes of hip and ankle mobility.

9. Use tech and data—but don’t let it replace feel

Jenny validated tech (wearables, AI programs) but cautioned athletes to prioritize context and subjective measures.

• How to use tech: track trends, not day-to-day noise. Look for sustained HRV/weight/sleep shifts before changing programming.
• AI coaches: leverage them for load management and auto-adjustments, but keep a weekly manual review for life stressors and schedule conflicts.
• Action: set two objective metrics (sleep hours and weekly training volume) and one subjective metric (daily readiness score) to guide weekly adjustments.

10. Build adherence with small, high-frequency wins and accountability

Motivation dips in winter—Jenny suggested designing wins that are easy to achieve and track.

• Micro-goals: 3 consistent workouts/week for 4 weeks beats inconsistent attempts at 6/week.
• Accountability: training partners, community classes, or a coach increases adherence. Outside’s live AMA format is an example of community-driven motivation.
• Reward system: celebrate non-scale wins—consistent sleep, hitting a training PR, or completing a long hike.

Paraphrase from the AMA: Jenny urged athletes to plan for adaptability—prepare for bad weather days with a home alternative and treat recovery as a scheduled workout. Consistency over perfection wins the season.

Sample winter weekly plan (for a busy weekend warrior)

Use this template and adjust load based on fatigue, HRV, and schedule.

• Monday — Strength: Full-body heavy (3–5 sets of 4–6 reps compound lifts)
• Tuesday — Mobility + easy aerobic (30–45 min easy bike or jog)
• Wednesday — Strength: Hypertrophy (3–4 sets of 8–12 reps) + core
• Thursday — Conditioning intervals (20–30 min HIIT or hill sprints) or indoor trainer session
• Friday — Active recovery: yoga or mobility circuit
• Saturday — Long outdoor session (2+ hours hike, snowshoe, cross-country ski) with fueling strategy
• Sunday — Deload or rest; short walk if needed

Quick-win checklist you can use right now

• Warm-up 10–15 minutes before any outdoor or heavy session.
• Log protein intake: hit 1.6 g/kg daily as a minimum for strength improvements.
• Use HRV trends to decide intensity—downtrend? choose a low-intensity session.
• Pack traction, insulated bottle, and base layers in your car or pack.
• Set a micro-goal: 3 workouts/week for 4 weeks and track completion.

Evidence and practical rationale (brief)

Jenny’s recommendations align with established practice: NASM advocates for structured periodization and progressive overload to improve performance; sports nutrition consensus supports the 1.6–2.2 g/kg protein range for strength athletes; HRV is a validated tool for monitoring autonomic recovery when used as a trend metric. Recent product and firmware updates in late 2025 improved cold-weather accuracy for many wearables, making daily readiness metrics more reliable for winter programming decisions. Above all, Jenny stressed translating evidence into things you actually do: set up small wins, schedule recovery, and choose a plan that fits real life.

Common winter questions Jenny answered (short)

Can I get stronger in winter without a gym?

Yes. Prioritize loaded multi-joint work: weighted backpack split squats, single-leg RDLs (use kettlebell or sandbag), Bulgarian split squats, push-up progressions, and prowler or sled pushes if available. Tempo and volume manipulation create sufficient stimulus.

Is cold exposure (like ice baths) necessary?

Not necessary for everyone. Ice baths can be useful for acute inflammation control, but routine use may blunt long-term strength adaptations if used immediately after heavy lifting. Reserve cold therapy for acute recovery windows or race weeks—not every training day.

How do I avoid winter weight creep without under-fueling?

Focus on protein, maintain strength sessions, and include weekly higher-volume cardio (long outdoor session). Prioritize whole foods and simple habits—log calories for 2–3 weeks to understand intake and adjust slowly.

Final takeaways

Consistency, smart structure, and recovery-first programming are the core of Jenny McCoy’s winter advice. Use data to inform decisions, but don’t let tech overrule how you feel. Be realistic with frequency, prepare for bad-weather alternatives, and treat sleep and nutrition as non-negotiable training tools.

Ready to apply these tips?

Start this week: pick two quick wins from the checklist, schedule three training sessions into your calendar, and set one recovery metric to track (sleep hours or HRV). Want more? Join the community discussions, subscribe for weekly winter training plans, or drop into a live AMA next season for direct coaching.

Call to action: Take Jenny’s 4-week winter consistency challenge—commit to three workouts per week, follow the sample plan above, and share your progress with our community. Sign up for the sportcenter.us newsletter to get a printable plan, recipes for cold-weather fueling, and exclusive Q&A recaps.

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