Written by Alex Corbett, PT, PDT
The core principles professional athletes follow can be tailored to any fitness level. This article outlines four evidence-based strategies to help you train like a professional athlete and achieve your personal fitness goals.
Baseline Testing
Baseline testing is essential for identifying your current fitness level and creating a data-driven training plan. This process involves assessing key performance indicators relevant to your goals.
Weightlifting: Determine your one-rep max (1RM) for major lifts such as the squat, deadlift, and bench press. Knowing your 1RM allows you to structure your training program with appropriate loads and monitor progress accurately.
Running: Conduct a time trial over a specific distance, such as a 5K run. Record your time, average pace, and heart rate. These metrics provide a benchmark to track improvements and tailor your training intensity.
Structure Your Training
Professional athletes utilize periodization, a systematic planning of training phases to optimize performance and prevent overtraining. Periodization involves dividing the training year into distinct phases, each with specific objectives.
Periodization Overview:
- Preparatory Phase
- Focus on building a solid foundation with high-volume, low-intensity training.
- Hypertrophy Phase
- Emphasize muscle growth through moderate-intensity, high-volume training.
- Strength Phase
- Shift to high-intensity, lower-volume training to increase maximal strength.
- Peaking Phase
- Reduce volume and increase intensity to reach peak performance.
- Tapering Phase
- Decrease both volume and intensity to allow full recovery before competition.
Running: A runner might start with base training (long, steady runs), progress to strength and speed work (hill sprints, intervals), and taper (reduce volume) in the weeks leading up to a race.
Weightlifting: A lifter could begin with a hypertrophy phase (5-30 reps per set), transition to a strength phase (3-5 reps per set), and finally peak with 1-3 reps per set.
Research supports the efficacy of periodization. A sports physiology study found that periodized training significantly improves performance compared to non-periodized training.
Cross Training
Cross training involves incorporating various types of exercise to improve overall athletic performance and reduce injury risk. This approach promotes balanced muscle development and enhances cardiovascular fitness.
Runners: Incorporating weight training can improve running economy and reduce the risk of injuries. A study in the Journal of Strength and Conditioning Research found that strength training effectively enhances running economy.
Weightlifters: Adding cardiovascular exercises such as cycling or rowing can improve heart health and endurance. Cardio training facilitates better oxygen delivery to muscles, essential for high-intensity lifting sessions.
Cross training also provides a mental break from routine, reducing the risk of burnout and maintaining motivation.
Seek Consults from Professionals
Elite athletes often rely on a multidisciplinary team of experts to optimize their performance. While you may not have access to an entire team, consulting with professionals can provide valuable insights and support.
Physical Therapists: Regular assessments can help identify and address potential injuries early. Physical therapists can also recommend exercises to improve mobility and prevent future issues.
Nutritionists: A tailored nutrition plan can enhance performance and recovery. Proper nutrition supports muscle repair, energy levels, and overall health.
Coaches: Coaches can provide expert guidance on technique, program design, and progression. They help ensure that training is effective and safe.
Final Takeaways
Training like a professional involves adopting a comprehensive, strategic approach to fitness. By implementing baseline testing, structured training, cross training, and professional consultations, you can optimize your performance and achieve your fitness goals. These evidence-based strategies are accessible to everyone, regardless of fitness level, and can lead to significant improvements in health and performance.
Looking for expert guidance on your training journey? Schedule a visit with a physical therapist near you below.
