For individuals starting an exercise program and professional athletes, training must be well-spent to develop fitness and specific sports skills. It is important to remember basic athletic training concepts to ensure you are making the most of the workouts. Working one-on-one with a sports medicine doctor, chiropractor, physical therapist, or personal trainer can help individuals achieve fitness goals.

Athletic Training Checklist

Abilities and Interests

• Individuals need to enjoy the training to stick with the program long enough to see results.
• Rather than picking a generic program or doing what everyone else is doing, adjust workout time and intensity to fit your lifestyle, current fitness level, and ability to push when needed.
• Choose a workout routine that meets your personal goals.
• Working with a trainer is highly recommended if you don’t know where to begin.
• For more advanced individuals, a personal trainer is a great way to fine-tune a fitness plan.

Keep It Simple

• Athletic training involves consistency and focus.
• Simplify the training by alternating hard, easy, long, and short workouts and sports skills practice.
• Remember to enjoy the workouts and listen to your body.

Be Mindful of Overtraining

• The body does not get stronger by constantly training.
• The body needs to rest and be allowed to recover to develop.
• Fitness is built by alternating workouts with recovery.
• The best way to avoid overtraining is to listen to your body.
• If your heart rate remains elevated after sleeping, or the legs feel heavy, and if motivation fades, more rest may be needed.
• For individuals who train year-round, taking a week off every three months is recommended, and it is also the time to change the training routine.

Variation

• Vary the workouts and intensity to enjoy a well-rounded routine that can help avoid burnout or plateauing.
• Alternate training intensity and workout time.
• Even training programs you enjoy can gradually lose physical efficiency if not changed.
• To improve, variation is needed to challenge the body in different ways.
• Workouts should be modified every month.
• Cross-training is another great way to vary a routine and improve fitness.

Training Flexibility

• Training consistency is what matters.
• Don’t worry if you have to miss a day.
• Continue with the training plan.

Realistic Goals

• Finding a balance when setting goals between what you want to achieve and what you can do.
• Be honest about fitness levels and potential.
• If you are new to a sport or fitness routine, take it slow until you know what your body can accomplish to decrease the risk of injury.

Patience

• It takes time and consistency to build up fitness and performance.
• Avoid falling into the mindset that more is better.
• This can result in injuries and loss of motivation.

Consistency

• Even when starting with short workouts, doing them regularly is important.
• Avoid falling victim to working out hard only on weekends and doing nothing during the week.
• Injuries are much more common when exercise is inconsistent.

Nutrition

• Sports nutrition and hydration go are vital to improving your ability to exercise and train.
• Individuals on a regular exercise routine should reassess their nutrition plan.

Proper Equipment

• Sports injury prevention begins by using the right equipment.
• Whatever sport or exercise routine, ensure the equipment and footwear work and fit properly.
• Pads, helmets, and mouthguards are made to help protect athletes and should be utilized.

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Becoming An Olympic Athlete

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References

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Beaupre, Justin, et al. “Athletic Training and Population Health Science.” Journal of athletic training vol. 57,2 (2022): 136-139. doi:10.4085/314-19

Garber CE, Blissmer B, Deschenes MR, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise. 2011;43(7):1334-1359. doi:10.1249/mss.0b013e318213fefb.

Halson, Shona L, and Laura E Juliff. “Sleep, sport, and the brain.” Progress in brain research vol. 234 (2017): 13-31. doi:10.1016/bs.pbr.2017.06.006

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Kreher JB, Schwartz JB. Overtraining Syndrome: A Practical Guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406.

Mujika, Iñigo. “Quantification of Training and Competition Loads in Endurance Sports: Methods and Applications.” International Journal of sports physiology and Performance vol. 12, Suppl 2 (2017): S29-S217. doi:10.1123/ijspp.2016-0403