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.
Table of Contents
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.
- 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 consistency is what matters.
- Don’t worry if you have to miss a day.
- Continue with the training plan.
- 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.
- 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.
- 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.
- 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.
- 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.
Becoming An Olympic Athlete
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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
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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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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
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